(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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Create a comfy sleeping space- consider pillow, sheets, mattress topper
foods that promote sleep: milk and yogurt
Keep it dark- lights off, black out curtains
Avoid alcohol and caffeine before sleep
manage anxiety
Keep your room cool
wear a sleep mask
lights out time agreement
try yoga or meditation
consider supplements: melatonin, chamomile
Exercise regularly, but at least a few hours before bed
too noisy? consider ear plugs
Turn down brightness on screens
try to stay consistent
Try to avoid screens for 30 minutes before bed
if you nap, keep it short (20 minutes or less)
Get at least 7-9 hours of sleep
Not sleeping well? Consider seeing a provider
Set an alarm every day
if you can't fall asleep after 20 minutes, get out of bed
consider white noise, even a fan!
Don't eat within 2-3 hours of bedtime
listen to calming music
read a book (non-school related)
Don't nap too late in the day
don't study in your bed
try to maintain a regular sleep schedule, even on weekends
See the sun- even 15-30 minutes early in the day helps
