(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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count backwards
relaxing body scan
Avoid caffeine in the afternoon
Persistent insomnia: see a doctor
Persistent insomnia: see a mental health clinician
Sleep in a dark bedroom
calming scents- lavender
lower lights 2 hrs before bed
read a book
earplugs
do not watch the clock
smaller dinner
Melatonin
Go to bed the same time every night
Eye cover
take a walk after dinner
avoid lots of sugar
cooler room temperature
breathing exercises
meditate
white noise phone app
keep pet off bed :(
Reduce your fluid intake before bed
Exercise during the day, not before bed
avoid nicotine
Use your bed only for sleep
Journal about stressors earlier in the evening
If you don’t fall asleep after 20 minutes, get out of bed to reset
Get up at the same time every day
Turn off electronics at least 30 minutes before bed
