Create anighttimeroutineAvoidwatchingTV rightbefore bedwearcomfypajamasSet theroom to acooltemperatureCreate arelaxingenvironmentUse analarm clockto helpwakeup ontimeRelaxationtechniquesDrink warmtea (noncaffeinated)Budget 30minutes forwindingdownPrioritizesleep atnightMindfulnessAvoidprolongednaps duringthe dayCompletehygieneprior tobedRemain asconsistent asyou can withwakeup/sleeptimesTry usingcalmingscentsGetsunlightduring thedayCreate adaytimeroutinehave acozypillow orblanketMakesure theroom isdarkMakesure theroom isquietUse asleepdiaryAvoidscreentime priorto bedGet up& tryagainAvoidcaffeine intheafternoon oreveningUse yourbed forsleep onlyCreate anighttimeroutineAvoidwatchingTV rightbefore bedwearcomfypajamasSet theroom to acooltemperatureCreate arelaxingenvironmentUse analarm clockto helpwakeup ontimeRelaxationtechniquesDrink warmtea (noncaffeinated)Budget 30minutes forwindingdownPrioritizesleep atnightMindfulnessAvoidprolongednaps duringthe dayCompletehygieneprior tobedRemain asconsistent asyou can withwakeup/sleeptimesTry usingcalmingscentsGetsunlightduring thedayCreate adaytimeroutinehave acozypillow orblanketMakesure theroom isdarkMakesure theroom isquietUse asleepdiaryAvoidscreentime priorto bedGet up& tryagainAvoidcaffeine intheafternoon oreveningUse yourbed forsleep only

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