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