PracticeprogressivemusclerelaxationUse white,pink, brownor greennoiseSleep in acooler roomfor deepersleepWrite downtomorrow’sto-do list.Place pillowbetween orunderkneesSay or writedown 10things you aregrateful forbefore sleep.Dim thelights anhour beforebedtimeTryaromatherapyTellsomeoneone sleep-related goalyou haveTurn ondarkmode onphone.Trydifferentsleeppositions.Try asleepmask toblock lightTwo hoursbetween lastmeal andbedtime.Use asleepmeditationListen tocalmingmusic ornaturesounds.Practiceself-massagebefore bedNo screensone hourbefore bed.Try aweightedblanketSleep incompletedarkness.Take awarm bathor showerbefore bed.Don’t drinkcaffeineafterNOON.Exercisefor 30minutesPracticesquarebreathingUse asleeplogJournalaboutyour dayRead aphysicalbook 20minutesbefore bedPracticeprogressivemusclerelaxationUse white,pink, brownor greennoiseSleep in acooler roomfor deepersleepWrite downtomorrow’sto-do list.Place pillowbetween orunderkneesSay or writedown 10things you aregrateful forbefore sleep.Dim thelights anhour beforebedtimeTryaromatherapyTellsomeoneone sleep-related goalyou haveTurn ondarkmode onphone.Trydifferentsleeppositions.Try asleepmask toblock lightTwo hoursbetween lastmeal andbedtime.Use asleepmeditationListen tocalmingmusic ornaturesounds.Practiceself-massagebefore bedNo screensone hourbefore bed.Try aweightedblanketSleep incompletedarkness.Take awarm bathor showerbefore bed.Don’t drinkcaffeineafterNOON.Exercisefor 30minutesPracticesquarebreathingUse asleeplogJournalaboutyour dayRead aphysicalbook 20minutesbefore bed

Untitled Bingo - Call List

(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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  1. Practice progressive muscle relaxation
  2. Use white, pink, brown or green noise
  3. Sleep in a cooler room for deeper sleep
  4. Write down tomorrow’s to-do list.
  5. Place pillow between or under knees
  6. Say or write down 10 things you are grateful for before sleep.
  7. Dim the lights an hour before bedtime
  8. Try aromatherapy
  9. Tell someone one sleep-related goal you have
  10. Turn on dark mode on phone.
  11. Try different sleep positions.
  12. Try a sleep mask to block light
  13. Two hours between last meal and bedtime.
  14. Use a sleep meditation
  15. Listen to calming music or nature sounds.
  16. Practice self-massage before bed
  17. No screens one hour before bed.
  18. Try a weighted blanket
  19. Sleep in complete darkness.
  20. Take a warm bath or shower before bed.
  21. Don’t drink caffeine after NOON.
  22. Exercise for 30 minutes
  23. Practice square breathing
  24. Use a sleep log
  25. Journal about your day
  26. Read a physical book 20 minutes before bed