CalmingessentialoilsRoombtw 60-70degreesWeightedblanketJournalingto relievestressConsistentbed timeWrite to-do list forthe nextdayAvoidlargemealsbefore bedWinddownroutineIncreasenaturallightexposureTalk toyourdoctorCalmingmusic ornaturesoundsTidy roomenvironmentCool &DarkRoomQualityof lifeSleepdisturbancesUse asleepdiaryBed onlyforintimacy &sleepLimitscreentimebefore bedComfortablebedAvoidnaps latein the day7-9hoursof sleepExerciseregularlyAvoidalcoholbeforebedCaffeineonly in themorningsCalmingessentialoilsRoombtw 60-70degreesWeightedblanketJournalingto relievestressConsistentbed timeWrite to-do list forthe nextdayAvoidlargemealsbefore bedWinddownroutineIncreasenaturallightexposureTalk toyourdoctorCalmingmusic ornaturesoundsTidy roomenvironmentCool &DarkRoomQualityof lifeSleepdisturbancesUse asleepdiaryBed onlyforintimacy &sleepLimitscreentimebefore bedComfortablebedAvoidnaps latein the day7-9hoursof sleepExerciseregularlyAvoidalcoholbeforebedCaffeineonly in themornings

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