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