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