(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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decaf tea
Use your bed only for sleep
Persistent insomnia: see a mental health clinician
establish an evening routine
take a walk after dinner
Sleep in a dark bedroom
calming scents- lavender
cooler room temperature
Journal about stressors earlier in the evening
lower lights 2 hrs before bed
count backwards
Limit naps- 20 mins
dark curtains
relaxing body scan
Persistent insomnia: see a doctor
do not watch the clock
read a book
meditate
avoid lots of sugar
Reduce your fluid intake before bed
If you don’t fall asleep after 20 minutes, get out of bed to reset
Get up at the same time every day
warm bath
smaller dinner
white noise phone app
earplugs
avoid nicotine
breathing exercises
Turn off electronics at least 30 minutes before bed
