Avoidnaps latein the day7-9hoursof sleepCalmingessentialoilsLimitscreentimebefore bedAvoidlargemealsbefore bedJournalingto relievestressRoombtw 60-70degreesCalmingmusic ornaturesoundsComfortablebedUse asleepdiaryTalk toyourdoctorIncreasenaturallightexposureCool &DarkRoomSleepdisturbancesWeightedblanketWrite to-do list forthe nextdayTidy roomenvironmentAvoidalcoholbeforebedExerciseregularlyBed onlyforintimacy &sleepQualityof lifeCaffeineonly in themorningsConsistentbed timeWinddownroutineAvoidnaps latein the day7-9hoursof sleepCalmingessentialoilsLimitscreentimebefore bedAvoidlargemealsbefore bedJournalingto relievestressRoombtw 60-70degreesCalmingmusic ornaturesoundsComfortablebedUse asleepdiaryTalk toyourdoctorIncreasenaturallightexposureCool &DarkRoomSleepdisturbancesWeightedblanketWrite to-do list forthe nextdayTidy roomenvironmentAvoidalcoholbeforebedExerciseregularlyBed onlyforintimacy &sleepQualityof lifeCaffeineonly in themorningsConsistentbed timeWinddownroutine

Sleep Hygiene Bingo - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Avoid naps late in the day
  2. 7-9 hours of sleep
  3. Calming essential oils
  4. Limit screen time before bed
  5. Avoid large meals before bed
  6. Journaling to relieve stress
  7. Room btw 60-70 degrees
  8. Calming music or nature sounds
  9. Comfortable bed
  10. Use a sleep diary
  11. Talk to your doctor
  12. Increase natural light exposure
  13. Cool & Dark Room
  14. Sleep disturbances
  15. Weighted blanket
  16. Write to-do list for the next day
  17. Tidy room environment
  18. Avoid alcohol before bed
  19. Exercise regularly
  20. Bed only for intimacy & sleep
  21. Quality of life
  22. Caffeine only in the mornings
  23. Consistent bed time
  24. Wind down routine