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