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