Use asleepdiaryWeightedblanketTalk toyourdoctorCalmingmusic ornaturesoundsWinddownroutineQualityof lifeCalmingessentialoilsTidy roomenvironmentLimitscreentimebefore bedRoombtw 60-70degreesCool &DarkRoomAvoidnaps latein the dayIncreasenaturallightexposureBed onlyforintimacy &sleep7-9hoursof sleepCaffeineonly in themorningsConsistentbed timeAvoidlargemealsbefore bedJournalingto relievestressWrite to-do list forthe nextdayComfortablebedExerciseregularlyAvoidalcoholbeforebedSleepdisturbancesUse asleepdiaryWeightedblanketTalk toyourdoctorCalmingmusic ornaturesoundsWinddownroutineQualityof lifeCalmingessentialoilsTidy roomenvironmentLimitscreentimebefore bedRoombtw 60-70degreesCool &DarkRoomAvoidnaps latein the dayIncreasenaturallightexposureBed onlyforintimacy &sleep7-9hoursof sleepCaffeineonly in themorningsConsistentbed timeAvoidlargemealsbefore bedJournalingto relievestressWrite to-do list forthe nextdayComfortablebedExerciseregularlyAvoidalcoholbeforebedSleepdisturbances

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