thought-dumpjournalbefore bedlimitcaffeine tomorningseyemaskearplugsgoodsleepingpostureprioritizingsleep inthebedroomwhitenoisegratitudejournalblack-outcurtainsaconsistentbedtimeshower orbathbeforebedat least7-9 hoursof sleepno latenightsnackingweightedblanketa wind-downroutinenophonein bed30 minsexercisedailyaromatherapywake upat aconsistenttimekeepbedroomcoolsunlightexposureduringdaycomfysheetsa "safe"item to fallasleepwithglass ofwater atnightstandthought-dumpjournalbefore bedlimitcaffeine tomorningseyemaskearplugsgoodsleepingpostureprioritizingsleep inthebedroomwhitenoisegratitudejournalblack-outcurtainsaconsistentbedtimeshower orbathbeforebedat least7-9 hoursof sleepno latenightsnackingweightedblanketa wind-downroutinenophonein bed30 minsexercisedailyaromatherapywake upat aconsistenttimekeepbedroomcoolsunlightexposureduringdaycomfysheetsa "safe"item to fallasleepwithglass ofwater atnightstand

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