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