(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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Heartbeat, breathing and eye movements slow. Muscles relax, and brain waves slow.
Stage 1: Lightest stage (1-7 minutes)
If after 20 minutes you are still awake, get up and engage in a boring or calming activity until sleepy.
Get up and try Again
Such as DMR and RC can help induce sleep!
Relaxation Techniques
Cut out electronics at least 30 minutes before bed, or wear blue light glasses. Blue light tricks the brain into thinking it's daytime.
Limit exposure to blue light
Sunlight helps to reset the body's biological clock.
Get sunlight Everyday
Heartbeat and breathing slow to lowest levels they will reach, muscles stay relaxed and brain waves slow even more.
Stage 3: Deep Sleep (20-40 minutes)
Room lighting significantly impacts melatonin production, which can interfere with sleep qualtity.
Lower the Lights
Get into good sleep habits before bed including stretching, breathing, DMR, lowering lights and discontinuing electronic use.
Adopt Sleep Rituals
Regular exercise can help with sleep, lower anxiety and improve mood.
Exercise
The ideal sleeping temperature 65*-68* for thermoregulation.
Cool temperature in the Room
The brain can b e trained to associate bed with sleeping. Avoid doing other activities in bed.
Sleep in Bed
Caffeine promotes wakefulness by blocking adenosine, preventing sleep.
Avoid caffeine after 2pm
Heartbeat, breathing, and brain activity slow even more. Muscles continue to relax and body temp drops.
Stage 2: Light (10-25 minutes)
Heavy or sugary foods near bedtime can disrupt the body's natural rhythm. Try a light snack instead!
Avoid heavy foods
Go to bed and wake up at the same time every day, even on weekends.
Be Consistent
Eyes move rapidly from side to side, breathing speeds up, heart rate increases, blood pressure increases.
Stage 4: REM (20-40 minutes)
If stuck in worry mode, write thoughts down as a way of putting them aside until morning.
Journal Thoughts
Only sleep when tired so you don't spend too much time in awake in bed.
Sleep when Sleepy
Avoid substances like caffeine and nicotine, particularly in the afternoon before bed,
Avoid Substances
Limit clock watching by placing alarm clock outside of room or somewhere you can't see it.
Strategic Placement of Clock
Avoid naps during the day to make sure you are tired at night. Limit naps to 30 minutes and before 3pm.
Limit Naps
Eating a balanced diet can improve sleep quality.
Eat Right
White noise can be helpful, but too much noise can interrupt restful sleep.
Room is Quiet
A broad range of vitamins and minerals is helpful to sleep.
Eat regularly throughout the day.
