(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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18 Eliminate all light from your bedroom. Create the darkest space possible for the best sleep.
24 Make your bedroom a place for only sleep; stop eating, working, watching TV, etc. in your bedroom.
5 Avoid all screens at least 1 hour before bed.
6 As you are falling asleep imagine, in great detail, yourself in a beautiful, relaxing, or serene place.
29 If you wake up in the middle of the night and struggle to return to sleep, try forcing yourself to stay awake.
16 Take a 15 minute break in the middle of the day and get some sun.
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.
31 Review your sleep routine; what is working for you? What could you do more of?
25 Avoid napping unless your sleep was legitimately cut short by something external.
28 Use an oil diffuser, candles, or pillow spray to scent your bedroom with sleep; try lavender, ylang ylang, or chamomile.
13 Limit yourself to 2 alcoholic drinks each day and stop drinking at least 2 hours before bedtime.
8 Take a 10-minute warm bath 1-2 hours before bed. Add essential oils or Epsom salt for extra effect.
2 Spend 20 minutes outside in the sunlight (or indoors in bright light) first thing in the morning.
1 Sleep 7-9 hours each night.
11 Dial your thermostat into 65° (F) or cooler at night.
9 Incorporate at least 10-minutes of meditation into your daily routine.
21 Only eat while the sun is out (as aligned with Religious practice).
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.
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.
20 Evaluate your new bedtime routine. A good sleep routine will dedicate the last hour to unwinding and self-care.
12 Eat your energy-dense foods/meals early in the day; eat a light supper.
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.
4 Stop drinking caffeine 9-12 hours before bed.
7 Establish a set time that you will go to bed and wake up everyday... yes even on the weekends!
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.
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.
