Avoidscreentime priorto bedCreate adaytimeroutinePrioritizesleep atnightMindfulnessUse analarm clockto helpwakeup ontimeRelaxationtechniquesRemain asconsistent asyou can withwakeup/sleeptimesUse yourbed forsleep onlyAvoidprolongednaps duringthe dayBudget 30minutes forwindingdownAvoidcaffeine intheafternoon oreveningMakesure theroom isdarkAvoidwatchingTV rightbefore bedMakesure theroom isquiethave acozypillow orblanketTry usingcalmingscentswearcomfypajamasGetsunlightduring thedayDrink warmtea (noncaffeinated)Get up& tryagainCreate anighttimeroutineSet theroom to acooltemperatureUse asleepdiaryCreate arelaxingenvironmentCompletehygieneprior tobedAvoidscreentime priorto bedCreate adaytimeroutinePrioritizesleep atnightMindfulnessUse analarm clockto helpwakeup ontimeRelaxationtechniquesRemain asconsistent asyou can withwakeup/sleeptimesUse yourbed forsleep onlyAvoidprolongednaps duringthe dayBudget 30minutes forwindingdownAvoidcaffeine intheafternoon oreveningMakesure theroom isdarkAvoidwatchingTV rightbefore bedMakesure theroom isquiethave acozypillow orblanketTry usingcalmingscentswearcomfypajamasGetsunlightduring thedayDrink warmtea (noncaffeinated)Get up& tryagainCreate anighttimeroutineSet theroom to acooltemperatureUse asleepdiaryCreate arelaxingenvironmentCompletehygieneprior tobed

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