WeightedblanketWinddownroutineCalmingessentialoilsJournalingto relievestressQualityof lifeBed onlyforintimacy &sleepComfortablebedAvoidalcoholbeforebed7-9hoursof sleepRoombtw 60-70degreesConsistentbed timeIncreasenaturallightexposureCaffeineonly in themorningsTalk toyourdoctorLimitscreentimebefore bedAvoidlargemealsbefore bedCool &DarkRoomCalmingmusic ornaturesoundsAvoidnaps latein the dayTidy roomenvironmentSleepdisturbancesUse asleepdiaryWrite to-do list forthe nextdayExerciseregularlyWeightedblanketWinddownroutineCalmingessentialoilsJournalingto relievestressQualityof lifeBed onlyforintimacy &sleepComfortablebedAvoidalcoholbeforebed7-9hoursof sleepRoombtw 60-70degreesConsistentbed timeIncreasenaturallightexposureCaffeineonly in themorningsTalk toyourdoctorLimitscreentimebefore bedAvoidlargemealsbefore bedCool &DarkRoomCalmingmusic ornaturesoundsAvoidnaps latein the dayTidy roomenvironmentSleepdisturbancesUse asleepdiaryWrite to-do list forthe nextdayExerciseregularly

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