gratitudejournalblack-outcurtainsearplugsgoodsleepingposturearomatherapysunlightexposureduringdaynophonein bedshower orbathbeforebedthought-dumpjournalbefore bedno latenightsnackingwhitenoiseweightedblanketat least7-9 hoursof sleepglass ofwater atnightstanda wind-downroutinea "safe"item to fallasleepwith30 minsexercisedailyeyemaskaconsistentbedtimewake upat aconsistenttimeprioritizingsleep inthebedroomkeepbedroomcoollimitcaffeine tomorningscomfysheetsgratitudejournalblack-outcurtainsearplugsgoodsleepingposturearomatherapysunlightexposureduringdaynophonein bedshower orbathbeforebedthought-dumpjournalbefore bedno latenightsnackingwhitenoiseweightedblanketat least7-9 hoursof sleepglass ofwater atnightstanda wind-downroutinea "safe"item to fallasleepwith30 minsexercisedailyeyemaskaconsistentbedtimewake upat aconsistenttimeprioritizingsleep inthebedroomkeepbedroomcoollimitcaffeine tomorningscomfysheets

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