bath orshowerbeforebedaromatherapywake upat aconsistenttimea wind-downroutinelimitcaffeine tomorningswhitenoiseglass ofwater atnightstandaconsistentbedtimekeepbedroomcoolnophonein bedearplugsa "safe"item to fallasleepwithsunlightexposureduringdayblack-outcurtainsprioritizingsleep inthebedroomat least7-9 hoursof sleepeyemaskgratitudejournal30 minsexercisedailyweightedblanketno latenightsnackingcomfysheetsthought-dumpjournalbefore bedgoodsleepingposturebath orshowerbeforebedaromatherapywake upat aconsistenttimea wind-downroutinelimitcaffeine tomorningswhitenoiseglass ofwater atnightstandaconsistentbedtimekeepbedroomcoolnophonein bedearplugsa "safe"item to fallasleepwithsunlightexposureduringdayblack-outcurtainsprioritizingsleep inthebedroomat least7-9 hoursof sleepeyemaskgratitudejournal30 minsexercisedailyweightedblanketno latenightsnackingcomfysheetsthought-dumpjournalbefore bedgoodsleepingposture

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