StretchbeforebedLimitscreentime duringthe dayTake awalk afterdinnerAvoidstimulatingcontentbefore bedTrackyour sleeppatternsKeep aconsistentdailyroutineListen tocalmingmusicJournalyourthoughtsKeep a “noscreens”zone inyour homeSet awind-downroutineWake up atthe sametime 3 daysin a rowAvoidcheckingemailsbefore bedKeep yourbedroomtidyAvoid"doomscrolling,"or excessivelyreading negativenews before bedAvoidsleepingwith theTV onTryprogressivemusclerelaxationCreate abedtimeritualAvoidspicyfoodsbefore bedAvoidsleepingwith brightLED clocksTry a guidedsleepmeditation orsleep story onthe Calm appDrinkherbal teabeforebedKeep yourbedroomcoolAvoidcaffeineafter 2 PMAvoidsnoozingyouralarmUse aweightedblanket forcomfortRead aphysicalbookbefore bedAvoidcaffeinehidden infoods (e.g.,chocolate)AcceptoccasionalsleeplessnessLimitalcoholbeforebedAvoidoverthinkingat bedtimeMeditatebeforebedUseblackoutcurtainsGraduallyadjustyour sleepscheduleAvoidbeingsedentaryall dayAvoidstressfulconversationsbefore bedUse asunrisealarmclockPractice adigitaldetoxweekendKeep aconsistentwake-up timeeven afterpoor sleepUsesupportivepillowsUse redor ambernightlightsDon’twork inbedDim lightsbeforebedPracticegratitudeDo lightchores intheeveningAvoidscreens 1hourbefore bedDo gentleyoga intheeveningLimit napsto 20–30minutesReducenoise withearplugs orwhite noiseTake awarmbath orshowerGo to bedat the sametime 3 daysin a rowAvoid clock-watchingduring thenightExerciseregularlyAvoidheavymeals lateat nightAvoid loudmusic intheeveningUse bluelightfiltersAvoidemotionalTV shows ormoviesbefore bedTurn offnotificationsat nightAvoidsleepingin onweekendsPracticeself-compassionCreate ato-do listfortomorrowGetmorningsunlightexposureUsecalmingscents likelavenderUse asleepdiaryUse acomfortablemattressAvoidargumentsor intensediscussionsbefore bedLimitdecision-making atnightLimit sugarintake intheeveningAvoidintenseworkoutsclose tobedtimeVisualizea peacefulplaceAvoidmultitaskinglate at nightUse asleepmaskRemoveelectronicsfrom thebedroomPracticedeepbreathingUse asleeptrackingappStayhydratedduring thedayStretchbeforebedLimitscreentime duringthe dayTake awalk afterdinnerAvoidstimulatingcontentbefore bedTrackyour sleeppatternsKeep aconsistentdailyroutineListen tocalmingmusicJournalyourthoughtsKeep a “noscreens”zone inyour homeSet awind-downroutineWake up atthe sametime 3 daysin a rowAvoidcheckingemailsbefore bedKeep yourbedroomtidyAvoid"doomscrolling,"or excessivelyreading negativenews before bedAvoidsleepingwith theTV onTryprogressivemusclerelaxationCreate abedtimeritualAvoidspicyfoodsbefore bedAvoidsleepingwith brightLED clocksTry a guidedsleepmeditation orsleep story onthe Calm appDrinkherbal teabeforebedKeep yourbedroomcoolAvoidcaffeineafter 2 PMAvoidsnoozingyouralarmUse aweightedblanket forcomfortRead aphysicalbookbefore bedAvoidcaffeinehidden infoods (e.g.,chocolate)AcceptoccasionalsleeplessnessLimitalcoholbeforebedAvoidoverthinkingat bedtimeMeditatebeforebedUseblackoutcurtainsGraduallyadjustyour sleepscheduleAvoidbeingsedentaryall dayAvoidstressfulconversationsbefore bedUse asunrisealarmclockPractice adigitaldetoxweekendKeep aconsistentwake-up timeeven afterpoor sleepUsesupportivepillowsUse redor ambernightlightsDon’twork inbedDim lightsbeforebedPracticegratitudeDo lightchores intheeveningAvoidscreens 1hourbefore bedDo gentleyoga intheeveningLimit napsto 20–30minutesReducenoise withearplugs orwhite noiseTake awarmbath orshowerGo to bedat the sametime 3 daysin a rowAvoid clock-watchingduring thenightExerciseregularlyAvoidheavymeals lateat nightAvoid loudmusic intheeveningUse bluelightfiltersAvoidemotionalTV shows ormoviesbefore bedTurn offnotificationsat nightAvoidsleepingin onweekendsPracticeself-compassionCreate ato-do listfortomorrowGetmorningsunlightexposureUsecalmingscents likelavenderUse asleepdiaryUse acomfortablemattressAvoidargumentsor intensediscussionsbefore bedLimitdecision-making atnightLimit sugarintake intheeveningAvoidintenseworkoutsclose tobedtimeVisualizea peacefulplaceAvoidmultitaskinglate at nightUse asleepmaskRemoveelectronicsfrom thebedroomPracticedeepbreathingUse asleeptrackingappStayhydratedduring theday

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