Dimmedlights after9 PMDid oneenergizingactivitytodayDrankwater bymid-morningCheckedpostureduring thedayTook ashort walkbeforenoonAvoidednapslonger than30 minUsed aconsistentalarmAvoidedTV inbedRestmattersAvoidedenergydrinksUsed stairsor stood uponce anhourAte abalancedlunchLimitedcaffeine tooneservingAvoidedscreens30 minbefore bedNoticedenergylevelmiddayAvoidedlying inbed duringthe dayAvoidedcaffeineafter 2 PMTook awarmshowerbefore bedWroteworriesdown beforebedtimeWent to bedwithin thesame 1-hourwindow 2nightsDid a 5-min wind-downroutineDid lightmovementduringdayDrankwaterbeforecaffeineUsedbed onlyfor sleepTookvitamins/supplementsas directedSat innaturallight duringthe dayDid slowbreathing3 minbefore bedGot out ofbed within10 min ofwakingGot 6+hoursof sleepEnded theday withlow-stimactivityKeptphoneoff bedWoke upwithin 1hour of thesame timeHad aconsistentmealscheduleAtebreakfastwithin 1 hourof wakingTook breaksinstead ofpushingthroughfatigueDid a 2-minuteresetbreakOpenedcurtainswithin 5 minof wakingGot sunlightwithin 30min ofwakingGot freshair oncetodayDid lightstretchingin theafternoonTook a 10-minute restinstead ofa napDimmedlights after9 PMDid oneenergizingactivitytodayDrankwater bymid-morningCheckedpostureduring thedayTook ashort walkbeforenoonAvoidednapslonger than30 minUsed aconsistentalarmAvoidedTV inbedRestmattersAvoidedenergydrinksUsed stairsor stood uponce anhourAte abalancedlunchLimitedcaffeine tooneservingAvoidedscreens30 minbefore bedNoticedenergylevelmiddayAvoidedlying inbed duringthe dayAvoidedcaffeineafter 2 PMTook awarmshowerbefore bedWroteworriesdown beforebedtimeWent to bedwithin thesame 1-hourwindow 2nightsDid a 5-min wind-downroutineDid lightmovementduringdayDrankwaterbeforecaffeineUsedbed onlyfor sleepTookvitamins/supplementsas directedSat innaturallight duringthe dayDid slowbreathing3 minbefore bedGot out ofbed within10 min ofwakingGot 6+hoursof sleepEnded theday withlow-stimactivityKeptphoneoff bedWoke upwithin 1hour of thesame timeHad aconsistentmealscheduleAtebreakfastwithin 1 hourof wakingTook breaksinstead ofpushingthroughfatigueDid a 2-minuteresetbreakOpenedcurtainswithin 5 minof wakingGot sunlightwithin 30min ofwakingGot freshair oncetodayDid lightstretchingin theafternoonTook a 10-minute restinstead ofa nap

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