at least7-9 hoursof sleepwhitenoiseshower orbathbeforebeda wind-downroutinegratitudejournalearplugswake upat aconsistenttimeaconsistentbedtimesunlightexposureduringdayno latenightsnackingaromatherapyglass ofwater atnightstandlimitcaffeine tomorningsnophonein bedweightedblanketthought-dumpjournalbefore bedeyemaskgoodsleepingposturekeepbedroomcoolblack-outcurtainscomfysheetsprioritizingsleep inthebedroom30 minsexercisedailya "safe"item to fallasleepwithat least7-9 hoursof sleepwhitenoiseshower orbathbeforebeda wind-downroutinegratitudejournalearplugswake upat aconsistenttimeaconsistentbedtimesunlightexposureduringdayno latenightsnackingaromatherapyglass ofwater atnightstandlimitcaffeine tomorningsnophonein bedweightedblanketthought-dumpjournalbefore bedeyemaskgoodsleepingposturekeepbedroomcoolblack-outcurtainscomfysheetsprioritizingsleep inthebedroom30 minsexercisedailya "safe"item to fallasleepwith

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