Bed onlyforintimacy &sleepCalmingessentialoils7-9hoursof sleepCaffeineonly in themorningsIncreasenaturallightexposureAvoidnaps latein the dayQualityof lifeConsistentbed timeWeightedblanketCool &DarkRoomUse asleepdiaryExerciseregularlyJournalingto relievestressTalk toyourdoctorComfortablebedLimitscreentimebefore bedRoombtw 60-70degreesAvoidlargemealsbefore bedSleepdisturbancesCalmingmusic ornaturesoundsAvoidalcoholbeforebedWinddownroutineTidy roomenvironmentWrite to-do list forthe nextdayBed onlyforintimacy &sleepCalmingessentialoils7-9hoursof sleepCaffeineonly in themorningsIncreasenaturallightexposureAvoidnaps latein the dayQualityof lifeConsistentbed timeWeightedblanketCool &DarkRoomUse asleepdiaryExerciseregularlyJournalingto relievestressTalk toyourdoctorComfortablebedLimitscreentimebefore bedRoombtw 60-70degreesAvoidlargemealsbefore bedSleepdisturbancesCalmingmusic ornaturesoundsAvoidalcoholbeforebedWinddownroutineTidy roomenvironmentWrite to-do list forthe nextday

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