Qualityof lifeConsistentbed timeExerciseregularlyUse asleepdiaryCalmingmusic ornaturesounds7-9hoursof sleepWeightedblanketWinddownroutineJournalingto relievestressAvoidlargemealsbefore bedLimitscreentimebefore bedTidy roomenvironmentWrite to-do list forthe nextdayAvoidalcoholbeforebedIncreasenaturallightexposureSleepdisturbancesRoombtw 60-70degreesCalmingessentialoilsCaffeineonly in themorningsTalk toyourdoctorComfortablebedBed onlyforintimacy &sleepCool &DarkRoomAvoidnaps latein the dayQualityof lifeConsistentbed timeExerciseregularlyUse asleepdiaryCalmingmusic ornaturesounds7-9hoursof sleepWeightedblanketWinddownroutineJournalingto relievestressAvoidlargemealsbefore bedLimitscreentimebefore bedTidy roomenvironmentWrite to-do list forthe nextdayAvoidalcoholbeforebedIncreasenaturallightexposureSleepdisturbancesRoombtw 60-70degreesCalmingessentialoilsCaffeineonly in themorningsTalk toyourdoctorComfortablebedBed onlyforintimacy &sleepCool &DarkRoomAvoidnaps latein the day

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