(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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Gradually adjust your sleep schedule
Keep your bedroom tidy
Avoid "doomscrolling," or excessively reading negative news before bed
Stretch before bed
Turn off notifications at night
Avoid stimulating content before bed
Avoid sleeping with the TV on
Read a physical book before bed
Accept occasional sleeplessness
Use a sunrise alarm clock
Avoid spicy foods before bed
Use calming scents like lavender
Dim lights before bed
Limit naps to 20–30 minutes
Try a guided sleep meditation or sleep story on the Calm app
Avoid heavy meals late at night
Use a comfortable mattress
Go to bed at the same time 3 days in a row
Take a walk after dinner
Limit alcohol before bed
Avoid caffeine after 2 PM
Avoid screens 1 hour before bed
Create a to-do list for tomorrow
Keep your bedroom cool
Remove electronics from the bedroom
Try progressive muscle relaxation
Listen to calming music
Keep a consistent daily routine
Avoid caffeine hidden in foods (e.g., chocolate)
Take a warm bath or shower
Use a sleep tracking app
Create a bedtime ritual
Use supportive pillows
Keep a “no screens” zone in your home
Get morning sunlight exposure
Do gentle yoga in the evening
Avoid checking emails before bed
Limit sugar intake in the evening
Drink herbal tea before bed
Stay hydrated during the day
Use a weighted blanket for comfort
Use a sleep mask
Wake up at the same time 3 days in a row
Exercise regularly
Use red or amber night lights
Practice self-compassion
Avoid being sedentary all day
Use blue light filters
Limit decision-making at night
Track your sleep patterns
Avoid intense workouts close to bedtime
Avoid sleeping in on weekends
Do light chores in the evening
Avoid emotional TV shows or movies before bed
Practice a digital detox weekend
Avoid arguments or intense discussions before bed
Avoid sleeping with bright LED clocks
Avoid stressful conversations before bed
Avoid loud music in the evening
Don’t work in bed
Journal your thoughts
Meditate before bed
Visualize a peaceful place
Practice gratitude
Set a wind-down routine
Keep a consistent wake-up time even after poor sleep
