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