Roombtw 60-70degreesAvoidalcoholbeforebedCaffeineonly in themorningsLimitscreentimebefore bedCool &DarkRoomTidy roomenvironmentAvoidnaps latein the dayCalmingessentialoilsBed onlyforintimacy &sleepCalmingmusic ornaturesoundsQualityof lifeComfortablebedExerciseregularly7-9hoursof sleepAvoidlargemealsbefore bedSleepdisturbancesWrite to-do list forthe nextdayUse asleepdiaryTalk toyourdoctorWinddownroutineJournalingto relievestressConsistentbed timeWeightedblanketIncreasenaturallightexposureRoombtw 60-70degreesAvoidalcoholbeforebedCaffeineonly in themorningsLimitscreentimebefore bedCool &DarkRoomTidy roomenvironmentAvoidnaps latein the dayCalmingessentialoilsBed onlyforintimacy &sleepCalmingmusic ornaturesoundsQualityof lifeComfortablebedExerciseregularly7-9hoursof sleepAvoidlargemealsbefore bedSleepdisturbancesWrite to-do list forthe nextdayUse asleepdiaryTalk toyourdoctorWinddownroutineJournalingto relievestressConsistentbed timeWeightedblanketIncreasenaturallightexposure

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