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