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