no latenightsnackingsunlightexposureduringdaylimitcaffeine tomorningsblack-outcurtainsat least7-9 hoursof sleepweightedblanketkeepbedroomcoolgratitudejournalprioritizingsleep inthebedroom30 minsexercisedailyearplugsthought-dumpjournalbefore beda "safe"item to fallasleepwithaconsistentbedtimea wind-downroutinecomfysheetsglass ofwater atnightstandshower orbathbeforebedgoodsleepingposturearomatherapynophonein bedeyemaskwhitenoisewake upat aconsistenttimeno latenightsnackingsunlightexposureduringdaylimitcaffeine tomorningsblack-outcurtainsat least7-9 hoursof sleepweightedblanketkeepbedroomcoolgratitudejournalprioritizingsleep inthebedroom30 minsexercisedailyearplugsthought-dumpjournalbefore beda "safe"item to fallasleepwithaconsistentbedtimea wind-downroutinecomfysheetsglass ofwater atnightstandshower orbathbeforebedgoodsleepingposturearomatherapynophonein bedeyemaskwhitenoisewake upat aconsistenttime

Sleep Hygiene 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. no late night snacking
  2. sunlight exposure during day
  3. limit caffeine to mornings
  4. black-out curtains
  5. at least 7-9 hours of sleep
  6. weighted blanket
  7. keep bedroom cool
  8. gratitude journal
  9. prioritizing sleep in the bedroom
  10. 30 mins exercise daily
  11. earplugs
  12. thought-dump journal before bed
  13. a "safe" item to fall asleep with
  14. a consistent bedtime
  15. a wind-down routine
  16. comfy sheets
  17. glass of water at nightstand
  18. shower or bath before bed
  19. good sleeping posture
  20. aromatherapy
  21. no phone in bed
  22. eyemask
  23. white noise
  24. wake up at a consistent time