earplugsprioritizingsleep inthebedroomkeepbedroomcoolgratitudejournalbath orshowerbeforebedat least7-9 hoursof sleeplimitcaffeine tomorningsglass ofwater atnightstandnophonein bedblack-outcurtainswhitenoisearomatherapya wind-downroutinesunlightexposureduringdayno latenightsnackingcomfysheetseyemaskweightedblanketthought-dumpjournalbefore beda "safe"item to fallasleepwithwake upat aconsistenttime30 minsexercisedailygoodsleepingpostureaconsistentbedtimeearplugsprioritizingsleep inthebedroomkeepbedroomcoolgratitudejournalbath orshowerbeforebedat least7-9 hoursof sleeplimitcaffeine tomorningsglass ofwater atnightstandnophonein bedblack-outcurtainswhitenoisearomatherapya wind-downroutinesunlightexposureduringdayno latenightsnackingcomfysheetseyemaskweightedblanketthought-dumpjournalbefore beda "safe"item to fallasleepwithwake upat aconsistenttime30 minsexercisedailygoodsleepingpostureaconsistentbedtime

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