(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.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
cooler room temperature
decaf tea
relaxing body scan
Use your bed only for sleep
Avoid caffeine in the afternoon
do not watch the clock
smaller dinner
earplugs
meditate
white noise phone app
Exercise during the day, not before bed
avoid nicotine
Get up at the same time every day
Persistent insomnia: see a doctor
If you don’t fall asleep after 20 minutes, get out of bed to reset
dark curtains
avoid lots of sugar
Limit naps- 20 mins
read a book
Go to bed the same time every night
take a walk after dinner
Persistent insomnia: see a mental health clinician
breathing exercises
count backwards
Journal about stressors earlier in the evening
warm bath
cognitive behavioral therapy
lower lights 2 hrs before bed
Sleep in a dark bedroom
establish an evening routine
calming scents- lavender
Reduce your fluid intake before bed
Turn off electronics at least 30 minutes before bed
