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