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