(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.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
Exercise regularly (but not too close to bedtime)
Take a warm shower or bath before bed
Write down your worries or a to-do list before bed to clear your mind
Create a bedtime routine and stick to it
Try progressive muscle relaxation while lying in bed
Get sunlight exposure during the day
Don't check the clock if you wake up during the night
Avoid drinking lots of fluids right before bed
Avoid heavy meals 2-3 hours before bedtime
Avoid caffeine in the afternoon or evening
Use calming scents (e.g. Lavender, chamomile)
Avoid using screens (phones, TV, tablet) one hour before bed
Keep the bedroom cool and comfortable
Plan your next day in advance
Keep a consistent wake-up time, even on weekends
Use the bed only for sleeping (not watching TV or phone)
Use earplugs or noise-cancelling devices
Avoid smoking or nicotine close to bedtime
Practice gratitude by thinking of three good things that have happened during the day
Listen to calming music or nature sounds before bed
Practice deep breathing or relaxation techniques before sleep
Try a relaxing activity before bed (e.g. reading, gentle stretching)
