sunlightexposureduringdaylimitcaffeine tomorningsgratitudejournal30 minsexercisedailyat least7-9 hoursof sleepcomfysheetsweightedblanketa wind-downroutinethought-dumpjournalbefore bedaconsistentbedtimeshower orbathbeforebedwhitenoisegoodsleepingposturekeepbedroomcoolglass ofwater atnightstandprioritizingsleep inthebedroomno latenightsnackinga "safe"item to fallasleepwitharomatherapynophonein bedeyemaskblack-outcurtainsearplugswake upat aconsistenttimesunlightexposureduringdaylimitcaffeine tomorningsgratitudejournal30 minsexercisedailyat least7-9 hoursof sleepcomfysheetsweightedblanketa wind-downroutinethought-dumpjournalbefore bedaconsistentbedtimeshower orbathbeforebedwhitenoisegoodsleepingposturekeepbedroomcoolglass ofwater atnightstandprioritizingsleep inthebedroomno latenightsnackinga "safe"item to fallasleepwitharomatherapynophonein bedeyemaskblack-outcurtainsearplugswake 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. sunlight exposure during day
  2. limit caffeine to mornings
  3. gratitude journal
  4. 30 mins exercise daily
  5. at least 7-9 hours of sleep
  6. comfy sheets
  7. weighted blanket
  8. a wind-down routine
  9. thought-dump journal before bed
  10. a consistent bedtime
  11. shower or bath before bed
  12. white noise
  13. good sleeping posture
  14. keep bedroom cool
  15. glass of water at nightstand
  16. prioritizing sleep in the bedroom
  17. no late night snacking
  18. a "safe" item to fall asleep with
  19. aromatherapy
  20. no phone in bed
  21. eyemask
  22. black-out curtains
  23. earplugs
  24. wake up at a consistent time