Stayhydratedduring thedayStretchbeforebedPracticegratitudeAvoidstressfulconversationsbefore bedLimitdecision-making atnightPracticeself-compassionDim lightsbeforebedAvoidintenseworkoutsclose tobedtimeLimitscreentime duringthe dayDo gentleyoga intheeveningTry a guidedsleepmeditation orsleep story onthe Calm appLimit sugarintake intheeveningAvoidemotionalTV shows ormoviesbefore bedListen tocalmingmusicKeep yourbedroomtidyDon’twork inbedRead aphysicalbookbefore bedWake up atthe sametime 3 daysin a rowUseblackoutcurtainsUse aweightedblanket forcomfortKeep aconsistentwake-up timeeven afterpoor sleepMeditatebeforebedCreate abedtimeritualLimit napsto 20–30minutesUse asleeptrackingappAvoidheavymeals lateat nightVisualizea peacefulplaceReducenoise withearplugs orwhite noiseAvoidcaffeinehidden infoods (e.g.,chocolate)Avoidmultitaskinglate at nightAvoid loudmusic intheeveningUsesupportivepillowsAvoidstimulatingcontentbefore bedUse asunrisealarmclockKeep a “noscreens”zone inyour homeGo to bedat the sametime 3 daysin a rowJournalyourthoughtsUse asleepmaskRemoveelectronicsfrom thebedroomKeep aconsistentdailyroutineAvoidsleepingwith brightLED clocksUse acomfortablemattressAvoidsleepingin onweekendsAvoidscreens 1hourbefore bedAvoidspicyfoodsbefore bedAvoidcaffeineafter 2 PMAvoidoverthinkingat bedtimeTrackyour sleeppatternsTurn offnotificationsat nightCreate ato-do listfortomorrowPractice adigitaldetoxweekendDo lightchores intheeveningLimitalcoholbeforebedTake awalk afterdinnerExerciseregularlyUse asleepdiaryAvoid clock-watchingduring thenightDrinkherbal teabeforebedAvoid"doomscrolling,"or excessivelyreading negativenews before bedTryprogressivemusclerelaxationAvoidsleepingwith theTV onUsecalmingscents likelavenderSet awind-downroutineUse redor ambernightlightsUse bluelightfiltersAvoidsnoozingyouralarmAcceptoccasionalsleeplessnessAvoidargumentsor intensediscussionsbefore bedAvoidcheckingemailsbefore bedTake awarmbath orshowerGraduallyadjustyour sleepscheduleGetmorningsunlightexposureAvoidbeingsedentaryall dayKeep yourbedroomcoolPracticedeepbreathingStayhydratedduring thedayStretchbeforebedPracticegratitudeAvoidstressfulconversationsbefore bedLimitdecision-making atnightPracticeself-compassionDim lightsbeforebedAvoidintenseworkoutsclose tobedtimeLimitscreentime duringthe dayDo gentleyoga intheeveningTry a guidedsleepmeditation orsleep story onthe Calm appLimit sugarintake intheeveningAvoidemotionalTV shows ormoviesbefore bedListen tocalmingmusicKeep yourbedroomtidyDon’twork inbedRead aphysicalbookbefore bedWake up atthe sametime 3 daysin a rowUseblackoutcurtainsUse aweightedblanket forcomfortKeep aconsistentwake-up timeeven afterpoor sleepMeditatebeforebedCreate abedtimeritualLimit napsto 20–30minutesUse asleeptrackingappAvoidheavymeals lateat nightVisualizea peacefulplaceReducenoise withearplugs orwhite noiseAvoidcaffeinehidden infoods (e.g.,chocolate)Avoidmultitaskinglate at nightAvoid loudmusic intheeveningUsesupportivepillowsAvoidstimulatingcontentbefore bedUse asunrisealarmclockKeep a “noscreens”zone inyour homeGo to bedat the sametime 3 daysin a rowJournalyourthoughtsUse asleepmaskRemoveelectronicsfrom thebedroomKeep aconsistentdailyroutineAvoidsleepingwith brightLED clocksUse acomfortablemattressAvoidsleepingin onweekendsAvoidscreens 1hourbefore bedAvoidspicyfoodsbefore bedAvoidcaffeineafter 2 PMAvoidoverthinkingat bedtimeTrackyour sleeppatternsTurn offnotificationsat nightCreate ato-do listfortomorrowPractice adigitaldetoxweekendDo lightchores intheeveningLimitalcoholbeforebedTake awalk afterdinnerExerciseregularlyUse asleepdiaryAvoid clock-watchingduring thenightDrinkherbal teabeforebedAvoid"doomscrolling,"or excessivelyreading negativenews before bedTryprogressivemusclerelaxationAvoidsleepingwith theTV onUsecalmingscents likelavenderSet awind-downroutineUse redor ambernightlightsUse bluelightfiltersAvoidsnoozingyouralarmAcceptoccasionalsleeplessnessAvoidargumentsor intensediscussionsbefore bedAvoidcheckingemailsbefore bedTake awarmbath orshowerGraduallyadjustyour sleepscheduleGetmorningsunlightexposureAvoidbeingsedentaryall dayKeep yourbedroomcoolPracticedeepbreathing

LiveIT Sleep Hygiene Bingo Challenge - 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. Stay hydrated during the day
  2. Stretch before bed
  3. Practice gratitude
  4. Avoid stressful conversations before bed
  5. Limit decision-making at night
  6. Practice self-compassion
  7. Dim lights before bed
  8. Avoid intense workouts close to bedtime
  9. Limit screen time during the day
  10. Do gentle yoga in the evening
  11. Try a guided sleep meditation or sleep story on the Calm app
  12. Limit sugar intake in the evening
  13. Avoid emotional TV shows or movies before bed
  14. Listen to calming music
  15. Keep your bedroom tidy
  16. Don’t work in bed
  17. Read a physical book before bed
  18. Wake up at the same time 3 days in a row
  19. Use blackout curtains
  20. Use a weighted blanket for comfort
  21. Keep a consistent wake-up time even after poor sleep
  22. Meditate before bed
  23. Create a bedtime ritual
  24. Limit naps to 20–30 minutes
  25. Use a sleep tracking app
  26. Avoid heavy meals late at night
  27. Visualize a peaceful place
  28. Reduce noise with earplugs or white noise
  29. Avoid caffeine hidden in foods (e.g., chocolate)
  30. Avoid multitasking late at night
  31. Avoid loud music in the evening
  32. Use supportive pillows
  33. Avoid stimulating content before bed
  34. Use a sunrise alarm clock
  35. Keep a “no screens” zone in your home
  36. Go to bed at the same time 3 days in a row
  37. Journal your thoughts
  38. Use a sleep mask
  39. Remove electronics from the bedroom
  40. Keep a consistent daily routine
  41. Avoid sleeping with bright LED clocks
  42. Use a comfortable mattress
  43. Avoid sleeping in on weekends
  44. Avoid screens 1 hour before bed
  45. Avoid spicy foods before bed
  46. Avoid caffeine after 2 PM
  47. Avoid overthinking at bedtime
  48. Track your sleep patterns
  49. Turn off notifications at night
  50. Create a to-do list for tomorrow
  51. Practice a digital detox weekend
  52. Do light chores in the evening
  53. Limit alcohol before bed
  54. Take a walk after dinner
  55. Exercise regularly
  56. Use a sleep diary
  57. Avoid clock-watching during the night
  58. Drink herbal tea before bed
  59. Avoid "doomscrolling," or excessively reading negative news before bed
  60. Try progressive muscle relaxation
  61. Avoid sleeping with the TV on
  62. Use calming scents like lavender
  63. Set a wind-down routine
  64. Use red or amber night lights
  65. Use blue light filters
  66. Avoid snoozing your alarm
  67. Accept occasional sleeplessness
  68. Avoid arguments or intense discussions before bed
  69. Avoid checking emails before bed
  70. Take a warm bath or shower
  71. Gradually adjust your sleep schedule
  72. Get morning sunlight exposure
  73. Avoid being sedentary all day
  74. Keep your bedroom cool
  75. Practice deep breathing