glass ofwater atnightstanda wind-downroutineat least7-9 hoursof sleepprioritizingsleep inthebedroom30 minsexercisedailywake upat aconsistenttimelimitcaffeine tomorningsaromatherapynophonein bedno latenightsnackingblack-outcurtainsgoodsleepingpostureaconsistentbedtimesunlightexposureduringdayweightedblanketearplugscomfysheetsthought-dumpjournalbefore bedwhitenoisea "safe"item to fallasleepwithgratitudejournaleyemaskkeepbedroomcoolshower orbathbeforebedglass ofwater atnightstanda wind-downroutineat least7-9 hoursof sleepprioritizingsleep inthebedroom30 minsexercisedailywake upat aconsistenttimelimitcaffeine tomorningsaromatherapynophonein bedno latenightsnackingblack-outcurtainsgoodsleepingpostureaconsistentbedtimesunlightexposureduringdayweightedblanketearplugscomfysheetsthought-dumpjournalbefore bedwhitenoisea "safe"item to fallasleepwithgratitudejournaleyemaskkeepbedroomcoolshower orbathbeforebed

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