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