(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.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
Exercise during the day, not before bed
Get up at the same time every day
Persistent insomnia: see a doctor
If you don’t fall asleep after 20 minutes, get out of bed to reset
smaller dinner
Melatonin
warm bath
breathing exercises
Turn off electronics at least 30 minutes before bed
Journal about stressors earlier in the evening
relaxing body scan
lower lights 2 hrs before bed
Go to bed the same time every night
do not watch the clock
calming scents- lavender
Reduce your fluid intake before bed
take a walk after dinner
meditate
Avoid caffeine in the afternoon
avoid nicotine
avoid lots of sugar
Sleep in a dark bedroom
cognitive behavioral therapy
read a book
earplugs
Persistent insomnia: see a mental health clinician
