(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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Use a sleep meditation
Tell someone one sleep-related goal you have
Two hours between last meal and bedtime.
o
Journal about your day
Take a warm bath or shower before bed.
Try a weighted blanket
Don’t drink caffeine after NOON.
Two hours between last meal and bedtime.
Use a pillow between knees
Use a sleep log
o
Practice progressive muscle relaxation
Listen to calming music or nature sounds.
No screens one hour before bed.
o
Practice progressive muscle relaxation
Listen to calming music or nature sounds.
Place pillow between or under knees
Try aromatherapy like lavender essential oil
Journal about your day
Sleep in complete darkness.
Try a sleep mask to block light
Use a sleep log
Exercise for 30 minutes
Use a sleep meditation
No screens one hour before bed.
Take a warm bath or shower before bed.
Use white, pink, brown or green noise
o
Dim the lights an hour before bedtime
o
Say or write down 10 things you are grateful for before sleep.
Take a warm bath or shower before bed.
o
Use a sleep log
Use a sleep meditation
o
Sleep in a cooler room for deeper sleep
Try a sleep mask to block light
Write down tomorrow’s to-do list.
Practice deep breathing like square breathing
Try a sleep mask to block light
o
Practice self-massage before bed
Don’t drink caffeine after NOON.
Turn on dark mode on phone.
Use a sleep log
Say or write down 10 things you are grateful for before sleep.
o
Turn on dark mode on phone.
Listen to calming music or nature sounds.
o
Use white, pink, brown or green noise
Practice deep breathing
Practice progressive muscle relaxation
o
Write down tomorrow’s to-do list.
o
Try different sleep positions.
Practice progressive muscle relaxation
Try different sleep positions.
o
Try aromatherapy like lavender essential oil
Write down tomorrow’s to-do list.
Sleep in a cooler room for deeper sleep
Use a sleep meditation
Dim the lights an hour before bedtime
Two hours between last meal and bedtime.
Try a weighted blanket
o
Exercise for 30 minutes
o
Place pillow between or under knees
o
Turn on dark mode on phone.
o
Tell someone one sleep related goal you have
No screens one hour before bed.
Read a physical book 20 minutes before bed
Read a physical book 20 minutes before bed
o
Place pillow between or under knees
Practice square breathing
o
Try aromatherapy like lavender essential oil
o
Try a weighted blanket
Tell someone one sleep related goal you have
o
Exercise for 30 minutes
Dim the lights an hour before bedtime
Sleep in complete darkness.
Practice deep breathing like square breathing
Practice self-massage before bed
o
Don’t drink caffeine after NOON.
o
Say or write down 10 things you are grateful for before sleep.
