limitcaffeine tomorningsgoodsleepingposturesunlightexposureduringdaya wind-downroutineshower orbathbeforebedprioritizingsleep inthebedroomweightedblanketaconsistentbedtimea "safe"item to fallasleepwithkeepbedroomcoolat least7-9 hoursof sleep30 minsexercisedailyno latenightsnackingglass ofwater atnightstandeyemaskwhitenoiseearplugsblack-outcurtainsgratitudejournalwake upat aconsistenttimearomatherapynophonein bedcomfysheetsthought-dumpjournalbefore bedlimitcaffeine tomorningsgoodsleepingposturesunlightexposureduringdaya wind-downroutineshower orbathbeforebedprioritizingsleep inthebedroomweightedblanketaconsistentbedtimea "safe"item to fallasleepwithkeepbedroomcoolat least7-9 hoursof sleep30 minsexercisedailyno latenightsnackingglass ofwater atnightstandeyemaskwhitenoiseearplugsblack-outcurtainsgratitudejournalwake upat aconsistenttimearomatherapynophonein bedcomfysheetsthought-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. limit caffeine to mornings
  2. good sleeping posture
  3. sunlight exposure during day
  4. a wind-down routine
  5. shower or bath before bed
  6. prioritizing sleep in the bedroom
  7. weighted blanket
  8. a consistent bedtime
  9. a "safe" item to fall asleep with
  10. keep bedroom cool
  11. at least 7-9 hours of sleep
  12. 30 mins exercise daily
  13. no late night snacking
  14. glass of water at nightstand
  15. eyemask
  16. white noise
  17. earplugs
  18. black-out curtains
  19. gratitude journal
  20. wake up at a consistent time
  21. aromatherapy
  22. no phone in bed
  23. comfy sheets
  24. thought-dump journal before bed