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