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