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