(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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Go to bed at the same time every night
Keep a consistent wake-up time, even on weekends
Don't check the clock if you wake up during the night
Take a warm shower or bath before bed
Listen to calming music or nature sounds before bed
Plan your next day in advance
Try a relaxing activity before bed (e.g. reading, gentle stretching)
Use the bed only for sleeping (not watching TV or phone)
Create a bedtime routine and stick to it
Try progressive muscle relaxation while lying in bed
Exercise regularly (but not too close to bedtime)
Avoid caffeine in the afternoon or evening
Use earplugs or noise-cancelling devices
Avoid smoking or nicotine close to bedtime
Get sunlight exposure during the day
Avoid napping for more than 20-30 mins per day
Practice deep breathing or relaxation techniques before sleep
Practice gratitude by thinking of three good things that have happened during the day
Avoid eating sugary snacks late at night
Keep the bedroom cool and comfortable
Use calming scents (e.g. Lavender, chamomile)
Write down your worries or a to-do list before bed to clear your mind
Avoid using screens (phones, TV, tablet) one hour before bed
