wearcomfypajamasCreate anighttimeroutineCreate adaytimeroutineUse analarm clockto helpwakeup ontimeRemain asconsistent asyou can withwakeup/sleeptimesAvoidwatchingTV rightbefore bedCompletehygieneprior tobedUse asleepdiaryGetsunlightduring thedayMakesure theroom isdarkMakesure theroom isquiethave acozypillow orblanketMindfulnessCreate arelaxingenvironmentAvoidscreentime priorto bedAvoidcaffeine intheafternoon oreveningTry usingcalmingscentsPrioritizesleep atnightDrink warmtea (noncaffeinated)Use yourbed forsleep onlySet theroom to acooltemperatureGet up& tryagainAvoidprolongednaps duringthe dayBudget 30minutes forwindingdownRelaxationtechniqueswearcomfypajamasCreate anighttimeroutineCreate adaytimeroutineUse analarm clockto helpwakeup ontimeRemain asconsistent asyou can withwakeup/sleeptimesAvoidwatchingTV rightbefore bedCompletehygieneprior tobedUse asleepdiaryGetsunlightduring thedayMakesure theroom isdarkMakesure theroom isquiethave acozypillow orblanketMindfulnessCreate arelaxingenvironmentAvoidscreentime priorto bedAvoidcaffeine intheafternoon oreveningTry usingcalmingscentsPrioritizesleep atnightDrink warmtea (noncaffeinated)Use yourbed forsleep onlySet theroom to acooltemperatureGet up& tryagainAvoidprolongednaps duringthe dayBudget 30minutes forwindingdownRelaxationtechniques

Sleep 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. wear comfy pajamas
  2. Create a nighttime routine
  3. Create a daytime routine
  4. Use an alarm clock to help wakeup on time
  5. Remain as consistent as you can with wakeup/sleep times
  6. Avoid watching TV right before bed
  7. Complete hygiene prior to bed
  8. Use a sleep diary
  9. Get sunlight during the day
  10. Make sure the room is dark
  11. Make sure the room is quiet
  12. have a cozy pillow or blanket
  13. Mindfulness
  14. Create a relaxing environment
  15. Avoid screen time prior to bed
  16. Avoid caffeine in the afternoon or evening
  17. Try using calming scents
  18. Prioritize sleep at night
  19. Drink warm tea (non caffeinated)
  20. Use your bed for sleep only
  21. Set the room to a cool temperature
  22. Get up & try again
  23. Avoid prolonged naps during the day
  24. Budget 30 minutes for winding down
  25. Relaxation techniques