(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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Use your bed only for sleep
Keep daytime naps no more than 20 minutes
Don't watch clock or count minutes
Keep feet and hands warm
Keep bedroom dark enough to sleep
Go to bed at same time each day
Don't command yourself to go to sleep
Don't take another person's sleeping pills
Don't change daytime routine after a bad night's sleep
Use relaxing imagery or soothing music before bed
Don't lie in bed for more than 20-30 mins
Take a warm bath or shower before bed each day
If you had a bad night, don't increase caffeine intake the next day
Make a regular, relaxing bedtime routine
Get up at same time each day (close on the weekends)
Don't go to bed too hungry or too full
Keep bedroom quiet while sleeping
Keep bedroom temperature comfortable
Don't watch an exciting movie/show before bed
Focus on the things you are grateful for
Get regular exposure to outdoor light
Don't use alcohol to help you sleep
Get regular exercise each day
Don't exercise just before bed (3-4 hours)
Focus on positive things that happened in your day
