IncreasenaturallightexposureSleepdisturbancesComfortablebedCaffeineonly in themorningsAvoidlargemealsbefore bedAvoidnaps latein the dayWinddownroutineExerciseregularlyTidy roomenvironmentCool &DarkRoomQualityof lifeRoombtw 60-70degreesTalk toyourdoctor7-9hoursof sleepUse asleepdiaryBed onlyforintimacy &sleepJournalingto relievestressWeightedblanketCalmingessentialoilsWrite to-do list forthe nextdayLimitscreentimebefore bedAvoidalcoholbeforebedConsistentbed timeCalmingmusic ornaturesoundsIncreasenaturallightexposureSleepdisturbancesComfortablebedCaffeineonly in themorningsAvoidlargemealsbefore bedAvoidnaps latein the dayWinddownroutineExerciseregularlyTidy roomenvironmentCool &DarkRoomQualityof lifeRoombtw 60-70degreesTalk toyourdoctor7-9hoursof sleepUse asleepdiaryBed onlyforintimacy &sleepJournalingto relievestressWeightedblanketCalmingessentialoilsWrite to-do list forthe nextdayLimitscreentimebefore bedAvoidalcoholbeforebedConsistentbed timeCalmingmusic ornaturesounds

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