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