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