(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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Limit naps to 20-30 minutes
Avoid stressful activities before bed
Play calming music or sounds
Limit screen time before bed
Take a warm shower or bath
Consistent sleep improves resilience to challenges
Keep a sleep journal/tracker
Keep your phone away from the bed
Try some deep breathing exercises before bed
Poor sleep can lead to exaggerated
emotions
Fatigue reduces impulse control
Read before bed
Irregular sleep increases irritability
REM sleep helps "reset" emotional intensity
Avoid caffeine after 3
Create a relaxing pre-bed routine
Consistency is key
Drink herbal tea
Keep sleep environment cool, dark, and quiet
Avoid eating before bed
Use your bed for only sleeping
Poor sleep can cause elevated cortisol production
Good sleep stabilizes hormones that balance your mood
