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