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