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