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