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