I woke upafter arestless nightbut gavemyself graceI took a breakfrom stressfulactivities atleast 30minutes beforebedI've recognizedhow food/drink affectedmy sleep thismonthI felt morerested aftermaking achange to mysleep routinethis monthI limitedscreen timeat least oncebefore bedthis weekI forgavemyself fornot sleepingperfectly - it'sa journey!I cut back oncaffeine after12pm atleast oncethis weekI set abedtimegoal, even ifI don't stickto itI woke upwithout hittingthe snoozebutton (or onlyhit it once)I realizedsomething newabout mysleepingpatterns thismonthI understandhow my sleepimpacts allother aspectsof my lifeI avoided napsor limited themto a certainamount of timeI made mybedroom morecomfortable forsleep at leastonce this weekI wouldlike towake upearlierIn future I'dlike to tryadjusting mynighttimeroutineI have practiceda breathingtechnique ormindfulness fora better sleepI've learnedsomething newabout how mybody respondsto resI've practicedgratitudebefore bedat least oncethis monthI wouldlike to goto sleepearlierI have tried anew relaxationtechnique inthe past monthI noticed mymood wasaffected bybetter (orworse) sleepI havelearnedsomethingnew todayabout sleepI gave myselfpermission torest, even if Ididn't sleepright awayIn future Iwould like toadjust mysleepenvironmentI've found anew sleep tipI'm excited totryI would liketo learnmore aboutbinauralbeatsThere's a sleeptechnique I'veheard of butwould like to tryI've triedtracking mysleep to noticepatterns orimprovementsI've noticed mybody's naturalsleep signals(e.g. yawning,feeling tired)I understandhow my sleepimpacts allother aspectsof my lifeI planned awind - downroutine in thelast month,even if I didn'tdo it every nightI feel proud ofmyself formaking aneffort toimprove mysleepI made onesmall changeto my sleeproutine thisweekI've beenoutside forsunlightduring theday this weekI woke upafter arestless nightbut gavemyself graceI took a breakfrom stressfulactivities atleast 30minutes beforebedI've recognizedhow food/drink affectedmy sleep thismonthI felt morerested aftermaking achange to mysleep routinethis monthI limitedscreen timeat least oncebefore bedthis weekI forgavemyself fornot sleepingperfectly - it'sa journey!I cut back oncaffeine after12pm atleast oncethis weekI set abedtimegoal, even ifI don't stickto itI woke upwithout hittingthe snoozebutton (or onlyhit it once)I realizedsomething newabout mysleepingpatterns thismonthI understandhow my sleepimpacts allother aspectsof my lifeI avoided napsor limited themto a certainamount of timeI made mybedroom morecomfortable forsleep at leastonce this weekI wouldlike towake upearlierIn future I'dlike to tryadjusting mynighttimeroutineI have practiceda breathingtechnique ormindfulness fora better sleepI've learnedsomething newabout how mybody respondsto resI've practicedgratitudebefore bedat least oncethis monthI wouldlike to goto sleepearlierI have tried anew relaxationtechnique inthe past monthI noticed mymood wasaffected bybetter (orworse) sleepI havelearnedsomethingnew todayabout sleepI gave myselfpermission torest, even if Ididn't sleepright awayIn future Iwould like toadjust mysleepenvironmentI've found anew sleep tipI'm excited totryI would liketo learnmore aboutbinauralbeatsThere's a sleeptechnique I'veheard of butwould like to tryI've triedtracking mysleep to noticepatterns orimprovementsI've noticed mybody's naturalsleep signals(e.g. yawning,feeling tired)I understandhow my sleepimpacts allother aspectsof my lifeI planned awind - downroutine in thelast month,even if I didn'tdo it every nightI feel proud ofmyself formaking aneffort toimprove mysleepI made onesmall changeto my sleeproutine thisweekI've beenoutside forsunlightduring theday this week

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. I woke up after a restless night but gave myself grace
  2. I took a break from stressful activities at least 30 minutes before bed
  3. I've recognized how food/ drink affected my sleep this month
  4. I felt more rested after making a change to my sleep routine this month
  5. I limited screen time at least once before bed this week
  6. I forgave myself for not sleeping perfectly - it's a journey!
  7. I cut back on caffeine after 12pm at least once this week
  8. I set a bedtime goal, even if I don't stick to it
  9. I woke up without hitting the snooze button (or only hit it once)
  10. I realized something new about my sleeping patterns this month
  11. I understand how my sleep impacts all other aspects of my life
  12. I avoided naps or limited them to a certain amount of time
  13. I made my bedroom more comfortable for sleep at least once this week
  14. I would like to wake up earlier
  15. In future I'd like to try adjusting my nighttime routine
  16. I have practiced a breathing technique or mindfulness for a better sleep
  17. I've learned something new about how my body responds to res
  18. I've practiced gratitude before bed at least once this month
  19. I would like to go to sleep earlier
  20. I have tried a new relaxation technique in the past month
  21. I noticed my mood was affected by better (or worse) sleep
  22. I have learned something new today about sleep
  23. I gave myself permission to rest, even if I didn't sleep right away
  24. In future I would like to adjust my sleep environment
  25. I've found a new sleep tip I'm excited to try
  26. I would like to learn more about binaural beats
  27. There's a sleep technique I've heard of but would like to try
  28. I've tried tracking my sleep to notice patterns or improvements
  29. I've noticed my body's natural sleep signals (e.g. yawning, feeling tired)
  30. I understand how my sleep impacts all other aspects of my life
  31. I planned a wind - down routine in the last month, even if I didn't do it every night
  32. I feel proud of myself for making an effort to improve my sleep
  33. I made one small change to my sleep routine this week
  34. I've been outside for sunlight during the day this week