(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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Create a bedtime routine and stick to it
Use the bed only for sleeping (not watching TV or phone)
Practice deep breathing or relaxation techniques before sleep
Avoid napping for more than 20-30 mins per day
Listen to calming music or nature sounds before bed
Avoid heavy meals 2-3 hours before bedtime
Avoid caffeine in the afternoon or evening
Go to bed at the same time every night
Try progressive muscle relaxation while lying in bed
Keep a consistent wake-up time, even on weekends
Avoid smoking or nicotine close to bedtime
Avoid using screens (phones, TV, tablet) one hour before bed
Don't check the clock if you wake up during the night
Keep the bedroom cool and comfortable
Take a warm shower or bath before bed
Practice gratitude by thinking of three good things that have happened during the day
Use calming scents (e.g. Lavender, chamomile)
Write down your worries or a to-do list before bed to clear your mind
Get sunlight exposure during the day
Avoid eating sugary snacks late at night
Use earplugs or noise-cancelling devices
Avoid drinking lots of fluids right before bed
Plan your next day in advance
Try a relaxing activity before bed (e.g. reading, gentle stretching)
