30 minsexercisedailyprioritizingsleep inthebedroomglass ofwater atnightstandkeepbedroomcoolwake upat aconsistenttimeearplugslimitcaffeine tomorningsno latenightsnackingsunlightexposureduringdayshower orbathbeforebedeyemasknophonein bedblack-outcurtainsaromatherapygratitudejournala wind-downroutinecomfysheetsweightedblanketthought-dumpjournalbefore bedat least7-9 hoursof sleepwhitenoisegoodsleepingposturea "safe"item to fallasleepwithaconsistentbedtime30 minsexercisedailyprioritizingsleep inthebedroomglass ofwater atnightstandkeepbedroomcoolwake upat aconsistenttimeearplugslimitcaffeine tomorningsno latenightsnackingsunlightexposureduringdayshower orbathbeforebedeyemasknophonein bedblack-outcurtainsaromatherapygratitudejournala wind-downroutinecomfysheetsweightedblanketthought-dumpjournalbefore bedat least7-9 hoursof sleepwhitenoisegoodsleepingposturea "safe"item to fallasleepwithaconsistentbedtime

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