(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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Keep it dark- lights off, black out curtains
consider supplements: melatonin, chamomile
if you nap, keep it short (20 minutes or less)
manage anxiety
Keep your room cool
Set an alarm every day
food that promotes sleep: bananas
try to maintain a regular sleep schedule, even on weekends
Create a comfy sleeping space- consider pillow, sheets, mattress topper
consider white noise, even a fan!
Don't nap too late in the day
wear a sleep mask
See the sun- even 15-30 minutes early in the day helps
Get at least 7-9 hours of sleep
too noisy? consider ear plugs
Not sleeping well? Consider seeing a provider
if you can't fall asleep after 20 minutes, get out of bed
Exercise regularly, but at least a few hours before bed
