(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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16 Take a 15 minute break in the middle of the day and get some sun.
13 Limit yourself to 2 alcoholic drinks each day and stop drinking at least 2 hours before bedtime.
27 If you cannot fall asleep after 15 minutes, get out of bed. Move to a different room and do something unstimulating in low light. Go back to bed when you feel sleepy.
4 Stop drinking caffeine 9-12 hours before bed.
8 Take a 10-minute warm bath 1-2 hours before bed. Add essential oils or Epsom salt for extra effect.
14 Purposefully sit down 1-2 hours before bedtime and make a worry later list; use the list to keep track of your worries, to-dos and random thoughts.
9 Incorporate at least 10-minutes of meditation into your daily routine.
5 Avoid all screens at least 1 hour before bed.
3 Stop eating 3-4 hours before bed.
2 Spend 20 minutes outside in the sunlight (or indoors in bright light) first thing in the morning.
25 Avoid napping unless your sleep was legitimately cut short by something external.
30 Move your alarm clock or cover the digits so you aren’t tempted to measure your sleep/awake time.
18 Eliminate all light from your bedroom. Create the darkest space possible for the best sleep.
6 As you are falling asleep imagine, in great detail, yourself in a beautiful, relaxing, or serene place.
19 As you sit on the edge of your bed, take 5-10 deep breaths through only your nose.
17 Stop drinking all fluids 1 hour before bed.
20 Evaluate your new bedtime routine. A good sleep routine will dedicate the last hour to unwinding and self-care.
22 Unless prescribed by a doctor, stop taking Melatonin and other supplements aimed at improving sleep.
10 Start your day with at least 20 minutes of exercise.
28 Use an oil diffuser, candles, or pillow spray to scent your bedroom with sleep; try lavender, ylang ylang, or chamomile.
11 Dial your thermostat into 65° (F) or cooler at night.
1 Sleep 7-9 hours each night.
29 If you wake up in the middle of the night and struggle to return to sleep, try forcing yourself to stay awake.
21 Only eat while the sun is out (as aligned with Religious practice).
15 Spend 10-20 minutes doing light stretching or yoga about an hour before bed.
7 Establish a set time that you will go to bed and wake up everyday... yes even on the weekends!
24 Make your bedroom a place for only sleep; stop eating, working, watching TV, etc. in your bedroom.
12 Eat your energy-dense foods/meals early in the day; eat a light supper.
26 Create cozy with a medium to firm mattress, supportive pillows, and lush linens.
23 Wait to get to bed until you feel tired. With diligence your sleep-wake times and your sense of tiredness will align.
31 Review your sleep routine; what is working for you? What could you do more of?
