(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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8. Read a book before bed instead of using screens.
54. Practice relaxation techniques like guided imagery.
36. Try cognitive behavioral therapy for insomnia (CBT-I).
73. Avoid excessive liquid intake in the evening.
9. Maintain a consistent wake-up time.
6. Keep your bedroom cool and dark.
28. Try a sleep-inducing herbal tea like chamomile.
79. Avoid watching TV or engaging in stimulating activities before bed.
27. Adjust your pillow to support proper alignment.
19. Take a warm bath or shower before bed.
62. Check if your bedroom needs better ventilation.
57. Set a regular bedtime that allows for at least 7-8 hours of sleep.
75. Establish a “tech-free” zone in the hour before bed.
14. Limit alcohol intake.
80. Establish a regular time for winding down before bed.
77. Ensure your bedroom environment is conducive to sleep.
47. Try adjusting the temperature of your room.
20. Use a sleep tracking app to monitor patterns.
100. Seek professional help if you have persistent sleep issues.
52. Avoid large or heavy meals in the evening.
50. Listen to calming music before bed.
84. Consider the impact of your room’s color scheme on sleep.
17. Practice progressive muscle relaxation.
48. Explore sleep-friendly snacks like almonds or kiwi.
13. Exercise regularly, but not too close to bedtime.
67. Try guided sleep meditations or audio sleep aids.
99. Incorporate calming rituals into your pre-sleep routine.
1. Drink a glass of water before bed.
61. Make sure your bedroom is free from light pollution.
10. Use blackout curtains in your bedroom.
69. Avoid excessive noise or disturbances in your bedroom.
53. Ensure your bedroom has good air circulation.
32. Avoid stimulants like nicotine in the evening.
95. Set up a sleep-conducive environment in your bedroom.
66. Reduce screen brightness in the evening.
82. Avoid eating large meals too close to bedtime.
81. Use a comfortable and supportive pillow.
40. Consider a weighted blanket if it helps you feel secure.
58. Avoid vigorous exercise right before bedtime.
97. Keep a sleep diary to track patterns and improvements.
60. Read or listen to calming content before bed.
41. Limit screen time from phones, tablets, and computers.
64. Establish a calming pre-sleep routine.
12. Avoid heavy meals right before bedtime.
74. Try a sleep-enhancing herbal remedy (consult with a professional).
23. Practice mindfulness or meditation.
92. Create a bedtime checklist to help prepare for sleep.
39. Avoid bright lights in the evening.
22. Keep your bedroom for sleep and intimacy only.
2. Turn off electronic devices 1 hour before sleep.
42. Implement a “wind-down” period in the evening.
55. Try deep stretching exercises before bed.
45. Invest in a good-quality mattress.
49. Limit the use of sleep aids or medications.
43. Avoid thinking about work or stressful topics before bed.
59. Experiment with different sleep positions for comfort.
3. Practice deep breathing exercises.
24. Limit screen time in the hour before bed.
15. Use a comfortable mattress and pillows.
56. Use a fan for white noise if needed.
34. Ensure your bed is only used for sleep and intimacy.
93. Evaluate and improve your sleep hygiene habits.
30. Make sure your bedroom is quiet.
33. Keep a consistent sleep schedule on weekends.
65. Get regular exposure to natural daylight.
94. Experiment with sleep-enhancing techniques.
26. Create a bedtime ritual or routine.
31. Try gentle yoga stretches before bed.
68. Use soft, soothing bedding materials.
83. Incorporate relaxation techniques into your bedtime routine.
25. Avoid large amounts of fluids right before bed.
70. Experiment with different types of sleep masks.
44. Try journaling about your day to help unwind.
21. Avoid napping during the day.
78. Practice visualization techniques for relaxation.
16. Write in a journal to clear your mind before bed.
85. Try sleep-friendly practices like gentle stretching or yoga.
87. Avoid engaging in stimulating activities close to bedtime.
96. Practice self-care routines that promote relaxation.
72. Make your bedroom a comfortable and inviting space.
63. Try aromatherapy with essential oils.
91. Try natural sleep aids or remedies.
37. Make your bed every morning.
90. Monitor and manage stress levels throughout the day.
29. Use a sleep mask if needed.
76. Maintain a regular exercise routine during the day.
51. Use a consistent wake-up and sleep time, even on weekends.
5. Try a sleep meditation or relaxation app.
18. Try aromatherapy with lavender or chamomile.
35. Avoid emotional or stressful conversations before bed.
88. Set a relaxing bedtime routine.
86. Adjust your sleep environment for optimal comfort.
71. Limit evening caffeine or sugar consumption.
98. Make adjustments to your sleep environment as needed.
46. Keep your room clutter-free and relaxing.
4. Go to bed at the same time every night.
11. Try a white noise machine or app.
7. Avoid caffeine after 2 PM.
38. Get exposure to natural light during the day.
89. Maintain a balanced diet to support healthy sleep.
