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