AvoidwatchingTV rightbefore bedCompletehygieneprior tobedAvoidcaffeine intheafternoon oreveninghave acozypillow orblanketRemain asconsistent asyou can withwakeup/sleeptimesSet theroom to acooltemperatureCreate anighttimeroutineUse yourbed forsleep onlyPrioritizesleep atnightGetsunlightduring thedayRelaxationtechniquesMakesure theroom isquietGet up& tryagainCreate adaytimeroutineAvoidscreentime priorto bedBudget 30minutes forwindingdownCreate arelaxingenvironmentMakesure theroom isdarkDrink warmtea (noncaffeinated)Use analarm clockto helpwakeup ontimeAvoidprolongednaps duringthe dayUse asleepdiarywearcomfypajamasTry usingcalmingscentsMindfulnessAvoidwatchingTV rightbefore bedCompletehygieneprior tobedAvoidcaffeine intheafternoon oreveninghave acozypillow orblanketRemain asconsistent asyou can withwakeup/sleeptimesSet theroom to acooltemperatureCreate anighttimeroutineUse yourbed forsleep onlyPrioritizesleep atnightGetsunlightduring thedayRelaxationtechniquesMakesure theroom isquietGet up& tryagainCreate adaytimeroutineAvoidscreentime priorto bedBudget 30minutes forwindingdownCreate arelaxingenvironmentMakesure theroom isdarkDrink warmtea (noncaffeinated)Use analarm clockto helpwakeup ontimeAvoidprolongednaps duringthe dayUse asleepdiarywearcomfypajamasTry usingcalmingscentsMindfulness

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