Got sunlightwithin 30min ofwakingGot freshair oncetodayOpenedcurtainswithin 5 minof wakingTook breaksinstead ofpushingthroughfatigueAvoidedlying inbed duringthe dayDimmedlights after9 PMAvoidedcaffeineafter 2 PMLimitedcaffeine tooneservingUsed aconsistentalarmDrankwater bymid-morningAvoidedscreens30 minbefore bedAvoidedTV inbedDrankwaterbeforecaffeineDid a 2-minuteresetbreakKeptphoneoff bedTook a 10-minute restinstead ofa napAvoidednapslonger than30 minDid oneenergizingactivitytodayAte abalancedlunchWoke upwithin 1hour of thesame timeWroteworriesdown beforebedtimeAtebreakfastwithin 1 hourof wakingTook ashort walkbeforenoonWent to bedwithin thesame 1-hourwindow 2nightsDid lightstretchingin theafternoonHad aconsistentmealscheduleEnded theday withlow-stimactivityDid slowbreathing3 minbefore bedSat innaturallight duringthe dayTook awarmshowerbefore bedCheckedpostureduring thedayDid a 5-min wind-downroutineDid lightmovementduringdayUsed stairsor stood uponce anhourRestmattersGot out ofbed within10 min ofwakingUsedbed onlyfor sleepTookvitamins/supplementsas directedGot 6+hoursof sleepAvoidedenergydrinksNoticedenergylevelmiddayGot sunlightwithin 30min ofwakingGot freshair oncetodayOpenedcurtainswithin 5 minof wakingTook breaksinstead ofpushingthroughfatigueAvoidedlying inbed duringthe dayDimmedlights after9 PMAvoidedcaffeineafter 2 PMLimitedcaffeine tooneservingUsed aconsistentalarmDrankwater bymid-morningAvoidedscreens30 minbefore bedAvoidedTV inbedDrankwaterbeforecaffeineDid a 2-minuteresetbreakKeptphoneoff bedTook a 10-minute restinstead ofa napAvoidednapslonger than30 minDid oneenergizingactivitytodayAte abalancedlunchWoke upwithin 1hour of thesame timeWroteworriesdown beforebedtimeAtebreakfastwithin 1 hourof wakingTook ashort walkbeforenoonWent to bedwithin thesame 1-hourwindow 2nightsDid lightstretchingin theafternoonHad aconsistentmealscheduleEnded theday withlow-stimactivityDid slowbreathing3 minbefore bedSat innaturallight duringthe dayTook awarmshowerbefore bedCheckedpostureduring thedayDid a 5-min wind-downroutineDid lightmovementduringdayUsed stairsor stood uponce anhourRestmattersGot out ofbed within10 min ofwakingUsedbed onlyfor sleepTookvitamins/supplementsas directedGot 6+hoursof sleepAvoidedenergydrinksNoticedenergylevelmidday

Sleep & Energy - 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. Got sunlight within 30 min of waking
  2. Got fresh air once today
  3. Opened curtains within 5 min of waking
  4. Took breaks instead of pushing through fatigue
  5. Avoided lying in bed during the day
  6. Dimmed lights after 9 PM
  7. Avoided caffeine after 2 PM
  8. Limited caffeine to one serving
  9. Used a consistent alarm
  10. Drank water by mid-morning
  11. Avoided screens 30 min before bed
  12. Avoided TV in bed
  13. Drank water before caffeine
  14. Did a 2-minute reset break
  15. Kept phone off bed
  16. Took a 10-minute rest instead of a nap
  17. Avoided naps longer than 30 min
  18. Did one energizing activity today
  19. Ate a balanced lunch
  20. Woke up within 1 hour of the same time
  21. Wrote worries down before bedtime
  22. Ate breakfast within 1 hour of waking
  23. Took a short walk before noon
  24. Went to bed within the same 1-hour window 2 nights
  25. Did light stretching in the afternoon
  26. Had a consistent meal schedule
  27. Ended the day with low-stim activity
  28. Did slow breathing 3 min before bed
  29. Sat in natural light during the day
  30. Took a warm shower before bed
  31. Checked posture during the day
  32. Did a 5-min wind-down routine
  33. Did light movement during day
  34. Used stairs or stood up once an hour
  35. Rest matters
  36. Got out of bed within 10 min of waking
  37. Used bed only for sleep
  38. Took vitamins/supplements as directed
  39. Got 6+ hours of sleep
  40. Avoided energy drinks
  41. Noticed energy level midday