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