eyemaskthought-dumpjournalbefore beda wind-downroutinegoodsleepingposturelimitcaffeine tomorningsaconsistentbedtimewake upat aconsistenttimewhitenoiseglass ofwater atnightstandat least7-9 hoursof sleepcomfysheetsweightedblanket30 minsexercisedailyblack-outcurtainsbath orshowerbeforebedearplugskeepbedroomcoolno latenightsnackingnophonein bedprioritizingsleep inthebedroomgratitudejournala "safe"item to fallasleepwithsunlightexposureduringdayaromatherapyeyemaskthought-dumpjournalbefore beda wind-downroutinegoodsleepingposturelimitcaffeine tomorningsaconsistentbedtimewake upat aconsistenttimewhitenoiseglass ofwater atnightstandat least7-9 hoursof sleepcomfysheetsweightedblanket30 minsexercisedailyblack-outcurtainsbath orshowerbeforebedearplugskeepbedroomcoolno latenightsnackingnophonein bedprioritizingsleep inthebedroomgratitudejournala "safe"item to fallasleepwithsunlightexposureduringdayaromatherapy

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