(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.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
12 Eat your energy-dense foods/meals early in the day; eat a light supper.
20 Evaluate your new bedtime routine. A good sleep routine will dedicate the last hour to unwinding and self-care.
24 Make your bedroom a place for only sleep; stop eating, working, watching TV, etc. in your bedroom.
29 If you wake up in the middle of the night and struggle to return to sleep, try forcing yourself to stay awake.
23 Wait to get to bed until you feel tired. With diligence your sleep-wake times and your sense of tiredness will align.
5 Avoid all screens at least 1 hour before bed.
11 Dial your thermostat into 65° (F) or cooler at night.
17 Stop drinking all fluids 1 hour before bed.
2 Spend 20 minutes outside in the sunlight (or indoors in bright light) first thing in the morning.
3 Stop eating 3-4 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.
21 Only eat while the sun is out (as aligned with Religious practice).
18 Eliminate all light from your bedroom. Create the darkest space possible for the best sleep.
7 Establish a set time that you will go to bed and wake up everyday... yes even on the weekends!
6 As you are falling asleep imagine, in great detail, yourself in a beautiful, relaxing, or serene place.
22 Unless prescribed by a doctor, stop taking Melatonin and other supplements aimed at improving sleep.
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.
31 Review your sleep routine; what is working for you? What could you do more of?
15 Spend 10-20 minutes doing light stretching or yoga about an hour before bed.
10 Start your day with at least 20 minutes of exercise.
19 As you sit on the edge of your bed, take 5-10 deep breaths through only your nose.
4 Stop drinking caffeine 9-12 hours before bed.
28 Use an oil diffuser, candles, or pillow spray to scent your bedroom with sleep; try lavender, ylang ylang, or chamomile.
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.
16 Take a 15 minute break in the middle of the day and get some sun.
1 Sleep 7-9 hours each night.
13 Limit yourself to 2 alcoholic drinks each day and stop drinking at least 2 hours before bedtime.
26 Create cozy with a medium to firm mattress, supportive pillows, and lush linens.
9 Incorporate at least 10-minutes of meditation into your daily routine.
