(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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Limit the use of sleep aids or medications.
Make sure your bedroom is free from light pollution.
Get exposure to natural light during the day.
Explore sleep-friendly snacks like almonds or kiwi.
Keep a consistent sleep schedule on weekends.
Maintain a consistent wake-up time.
Turn off electronic devices 1 hour before sleep.
Avoid engaging in stimulating activities close to bedtime.
Practice progressive muscle relaxation.
Create a bedtime checklist to help prepare for sleep.
Avoid stimulants like nicotine in the evening.
Avoid eating large meals too close to bedtime.
Take a warm bath or shower before bed.
Make sure your bedroom is quiet.
Avoid heavy meals right before bedtime.
Consider a weighted blanket if it helps you feel secure.
Avoid watching TV/ engaging in stimulating activities before bed.
Limit alcohol intake.
Monitor and manage stress levels throughout the day.
Exercise regularly, but not too close to bedtime.
Try a sleep meditation or relaxation app.
Try cognitive behavioral therapy for insomnia (CBT-I).
Try gentle yoga stretches before bed.
Go to bed at the same time every night.
Try a sleep-inducing herbal tea like chamomile.
Avoid large or heavy meals in the evening.
Try a white noise machine or app.
Get regular exposure to natural daylight.
Keep your room clutter-free and relaxing.
Try aromatherapy with lavender or chamomile.
Use blackout curtains in your bedroom.
Incorporate calming rituals into your pre-sleep routine.
Practice mindfulness or meditation.
Avoid large amounts of fluids right before bed.
Keep your bedroom for sleep and intimacy only.
Set a relaxing bedtime routine.
Avoid excessive noise or disturbances in your bedroom.
Avoid bright lights in the evening.
Read or listen to calming content before bed.
Establish a calming pre-sleep routine.
Implement a “wind-down” period in the evening.
Invest in a good-quality mattress.
Make your bed every morning.
Practice self-care routines that promote relaxation.
Experiment with different types of sleep masks.
Practice relaxation techniques like guided imagery.
Ensure your bedroom has good air circulation.
Experiment with sleep-enhancing techniques.
Make your bedroom a comfortable and inviting space.
Set up a sleep-conducive environment in your bedroom.
Try adjusting the temperature of your room.
Avoid vigorous exercise right before bedtime.
Try guided sleep meditations or audio sleep aids.
Avoid caffeine after 2 PM.
Get regular bedtime that allows for at least 7/8 hours of sleep.
Try natural sleep aids or remedies.
Seek professional help if you have persistent sleep issues.
Avoid excessive liquid intake in the evening.
Reduce screen brightness in the evening.
Try deep stretching exercises before bed.
Avoid napping during the day.
Consider the impact of your room’s color scheme on sleep.
Establish a “tech-free” zone in the hour before bed.
Avoid emotional or stressful conversations before bed.
Make adjustments to your sleep environment as needed.
Maintain a balanced diet to support healthy sleep.
Use a comfortable and supportive pillow.
Adjust your sleep environment for optimal comfort.
Incorporate relaxation techniques into your bedtime routine.
Drink a glass of water before bed.
Evaluate and improve your sleep hygiene habits.
Listen to calming music before bed.
Check if your bedroom needs better ventilation.
Ensure your bedroom environment is conducive to sleep.
Limit screen time in the hour before bed.
Read a book before bed instead of using screens.
Keep your bedroom cool and dark.
Establish a regular time for winding down before bed.
Use a sleep mask if needed.
Ensure your bed is only used for sleep and intimacy.
Try aromatherapy with essential oils.
Practice visualization techniques for relaxation.
Experiment with different sleep positions for comfort.
Limit evening caffeine or sugar consumption.
Use a comfortable mattress and pillows.
Adjust your pillow to support proper alignment.
Limit screen time from phones, tablets, and computers.
Practice deep breathing exercises.
Create a bedtime ritual or routine.
Write in a journal to clear your mind before bed.
Maintain a regular exercise routine during the day.
Use soft, soothing bedding materials.
Try journaling about your day to help unwind.
Try a sleep-enhancing herbal remedy(consult with a professional).
Use a sleep tracking app to monitor patterns.
Try sleep-friendly practices like gentle stretching or yoga.
Avoid thinking about work or stressful topics before bed.
Use a consistent wake-up and sleep time, even on weekends.
Use a fan for white noise if needed.
Keep a sleep diary to track patterns and improvements.
