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