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