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