Remain asconsistent asyou can withwakeup/sleeptimesDrink warmtea (noncaffeinated)Avoidscreentime priorto bedRelaxationtechniqueswearcomfypajamasCompletehygieneprior tobedPrioritizesleep atnightUse analarm clockto helpwakeup ontimeTry usingcalmingscentshave acozypillow orblanketMakesure theroom isquietAvoidcaffeine intheafternoon oreveningCreate arelaxingenvironmentAvoidwatchingTV rightbefore bedUse asleepdiaryCreate adaytimeroutineCreate anighttimeroutineUse yourbed forsleep onlySet theroom to acooltemperatureMindfulnessGetsunlightduring thedayMakesure theroom isdarkBudget 30minutes forwindingdownGet up& tryagainAvoidprolongednaps duringthe dayRemain asconsistent asyou can withwakeup/sleeptimesDrink warmtea (noncaffeinated)Avoidscreentime priorto bedRelaxationtechniqueswearcomfypajamasCompletehygieneprior tobedPrioritizesleep atnightUse analarm clockto helpwakeup ontimeTry usingcalmingscentshave acozypillow orblanketMakesure theroom isquietAvoidcaffeine intheafternoon oreveningCreate arelaxingenvironmentAvoidwatchingTV rightbefore bedUse asleepdiaryCreate adaytimeroutineCreate anighttimeroutineUse yourbed forsleep onlySet theroom to acooltemperatureMindfulnessGetsunlightduring thedayMakesure theroom isdarkBudget 30minutes forwindingdownGet up& tryagainAvoidprolongednaps duringthe day

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