CalmingessentialoilsAvoidnaps latein the dayConsistentbed timeRoombtw 60-70degreesComfortablebedWinddownroutineUse asleepdiaryIncreasenaturallightexposureExerciseregularlyBed onlyforintimacy &sleepAvoidlargemealsbefore bedJournalingto relievestressLimitscreentimebefore bedSleepdisturbancesWrite to-do list forthe nextdayTidy roomenvironmentCaffeineonly in themorningsWeightedblanketCool &DarkRoomTalk toyourdoctor7-9hoursof sleepQualityof lifeAvoidalcoholbeforebedCalmingmusic ornaturesoundsCalmingessentialoilsAvoidnaps latein the dayConsistentbed timeRoombtw 60-70degreesComfortablebedWinddownroutineUse asleepdiaryIncreasenaturallightexposureExerciseregularlyBed onlyforintimacy &sleepAvoidlargemealsbefore bedJournalingto relievestressLimitscreentimebefore bedSleepdisturbancesWrite to-do list forthe nextdayTidy roomenvironmentCaffeineonly in themorningsWeightedblanketCool &DarkRoomTalk toyourdoctor7-9hoursof sleepQualityof lifeAvoidalcoholbeforebedCalmingmusic 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. Calming essential oils
  2. Avoid naps late in the day
  3. Consistent bed time
  4. Room btw 60-70 degrees
  5. Comfortable bed
  6. Wind down routine
  7. Use a sleep diary
  8. Increase natural light exposure
  9. Exercise regularly
  10. Bed only for intimacy & sleep
  11. Avoid large meals before bed
  12. Journaling to relieve stress
  13. Limit screen time before bed
  14. Sleep disturbances
  15. Write to-do list for the next day
  16. Tidy room environment
  17. Caffeine only in the mornings
  18. Weighted blanket
  19. Cool & Dark Room
  20. Talk to your doctor
  21. 7-9 hours of sleep
  22. Quality of life
  23. Avoid alcohol before bed
  24. Calming music or nature sounds