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