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