aconsistentbedtimeno latenightsnackingwake upat aconsistenttimekeepbedroomcoolwhitenoisesunlightexposureduringdaylimitcaffeine tomorningsweightedblanketshower orbathbeforebedearplugseyemaskprioritizingsleep inthebedroomgratitudejournalnophonein beda "safe"item to fallasleepwithgoodsleepingposturecomfysheetsa wind-downroutine30 minsexercisedailyblack-outcurtainsat least7-9 hoursof sleepglass ofwater atnightstandaromatherapythought-dumpjournalbefore bedaconsistentbedtimeno latenightsnackingwake upat aconsistenttimekeepbedroomcoolwhitenoisesunlightexposureduringdaylimitcaffeine tomorningsweightedblanketshower orbathbeforebedearplugseyemaskprioritizingsleep inthebedroomgratitudejournalnophonein beda "safe"item to fallasleepwithgoodsleepingposturecomfysheetsa wind-downroutine30 minsexercisedailyblack-outcurtainsat least7-9 hoursof sleepglass ofwater atnightstandaromatherapythought-dumpjournalbefore bed

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