(Print) Use this randomly generated list as your call list when playing the game. 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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B-Exercise regularly (but not too close to bedtime).
B-Avoid eating sugary snacks late at night.
O-Keep a consistent wake-up time, even on weekends.
B-Go to bed at the same time every night.
B-Use calming scents like lavender or chamomile.
O-Use the bed only for sleeping (not for watching TV or scrolling on your phone).
N-Create a bedtime routine and stick to it.
G-Write down your worries or a to-do list before bed to clear your mind.
N-Practice deep breathing or relaxation techniques before sleep.
G-Avoid drinking lots of fluids right before bed.
I-Listen to calming music or nature sounds before bed.
I-Try a relaxing activity before bed (e.g., reading, gentle stretching).
N-Keep the bedroom cool and comfortable.
B-Avoid heavy meals 2-3 hours before bedtime.
O-Avoid smoking or using nicotine close to bedtime.
I-Practice gratitude by thinking of three good things that happened during the day.
O-Use earplugs or noise-cancelling devices if your environment is noisy.
G-Avoid using screens (phones, tablets, TVs) 1 hour before bed.
I-Get sunlight exposure during the day.
N-Plan your next day in advance to reduce bedtime stress.
N-Don’t check the clock if you wake up during the night.
I-Avoid caffeine in the afternoon or evening.
G-Try progressive muscle relaxation while lying in bed.
G-Avoid napping for more than 20–30 minutes during the day.
