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This bingo card has a free space and 100 words: Drink a glass of water before bed., Turn off electronic devices 1 hour before sleep., Practice deep breathing exercises., Go to bed at the same time every night., Try a sleep meditation or relaxation app., Keep your bedroom cool and dark., Avoid caffeine after 2 PM., Read a book before bed instead of using screens., Maintain a consistent wake-up time., Use blackout curtains in your bedroom., Try a white noise machine or app., Avoid heavy meals right before bedtime., Exercise regularly, but not too close to bedtime., Limit alcohol intake., Use a comfortable mattress and pillows., Write in a journal to clear your mind before bed., Practice progressive muscle relaxation., Try aromatherapy with lavender or chamomile., Take a warm bath or shower before bed., Use a sleep tracking app to monitor patterns., Avoid napping during the day., Keep your bedroom for sleep and intimacy only., Practice mindfulness or meditation., Limit screen time in the hour before bed., Avoid large amounts of fluids right before bed., Create a bedtime ritual or routine., Adjust your pillow to support proper alignment., Try a sleep-inducing herbal tea like chamomile., Use a sleep mask if needed., Make sure your bedroom is quiet., Try gentle yoga stretches before bed., Avoid stimulants like nicotine in the evening., Keep a consistent sleep schedule on weekends., Ensure your bed is only used for sleep and intimacy., Avoid emotional or stressful conversations before bed., Try cognitive behavioral therapy for insomnia (CBT-I)., Make your bed every morning., Get exposure to natural light during the day., Avoid bright lights in the evening., Consider a weighted blanket if it helps you feel secure., Limit screen time from phones, tablets, and computers., Implement a “wind-down” period in the evening., Avoid thinking about work or stressful topics before bed., Try journaling about your day to help unwind., Invest in a good-quality mattress., Keep your room clutter-free and relaxing., Try adjusting the temperature of your room., Explore sleep-friendly snacks like almonds or kiwi., Limit the use of sleep aids or medications., Listen to calming music before bed., Use a consistent wake-up and sleep time, even on weekends., Avoid large or heavy meals in the evening., Ensure your bedroom has good air circulation., Practice relaxation techniques like guided imagery., Try deep stretching exercises before bed., Use a fan for white noise if needed., Get regular bedtime that allows for at least 7/8 hours of sleep., Avoid vigorous exercise right before bedtime., Experiment with different sleep positions for comfort., Read or listen to calming content before bed., Make sure your bedroom is free from light pollution., Check if your bedroom needs better ventilation., Try aromatherapy with essential oils., Establish a calming pre-sleep routine., Get regular exposure to natural daylight., Reduce screen brightness in the evening., Try guided sleep meditations or audio sleep aids., Use soft, soothing bedding materials., Avoid excessive noise or disturbances in your bedroom., Experiment with different types of sleep masks., Limit evening caffeine or sugar consumption., Make your bedroom a comfortable and inviting space., Avoid excessive liquid intake in the evening., Try a sleep-enhancing herbal remedy(consult with a professional)., Establish a “tech-free” zone in the hour before bed., Maintain a regular exercise routine during the day., Ensure your bedroom environment is conducive to sleep., Practice visualization techniques for relaxation., Avoid watching TV/ engaging in stimulating activities before bed., Establish a regular time for winding down before bed., Use a comfortable and supportive pillow., Avoid eating large meals too close to bedtime., Incorporate relaxation techniques into your bedtime routine., Consider the impact of your room’s color scheme on sleep., Try sleep-friendly practices like gentle stretching or yoga., Adjust your sleep environment for optimal comfort., Avoid engaging in stimulating activities close to bedtime., Set a relaxing bedtime routine., Maintain a balanced diet to support healthy sleep., Monitor and manage stress levels throughout the day., Try natural sleep aids or remedies., Create a bedtime checklist to help prepare for sleep., Evaluate and improve your sleep hygiene habits., Experiment with sleep-enhancing techniques., Set up a sleep-conducive environment in your bedroom., Practice self-care routines that promote relaxation., Keep a sleep diary to track patterns and improvements., Make adjustments to your sleep environment as needed., Incorporate calming rituals into your pre-sleep routine. and Seek professional help if you have persistent sleep issues..

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