Sleep Hygiene and Emotional Regulation - Call List

(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.

1. Avoid stressful activities before bed
2. Consistent sleep improves resilience to challenges
3. Avoid caffeine after 3
4. Limit screen time before bed
5. Fatigue reduces impulse control
6. Keep a sleep journal/tracker
7. Create a relaxing pre-bed routine
8. Use your bed for only sleeping
9. Irregular sleep increases irritability
10. Read before bed
11. Keep your phone away from the bed
12. Poor sleep can cause elevated cortisol production
13. Try some deep breathing exercises before bed
14. Good sleep stabilizes hormones that balance your mood
15. Poor sleep can lead to exaggerated emotions
16. Keep sleep environment cool, dark, and quiet
17. REM sleep helps "reset" emotional intensity
18. Take a warm shower or bath
19. Sleep influences how the brain manages emotions
20. Limit naps to 20-30 minutes
21. Drink herbal tea
22. Play calming music or sounds
23. Avoid eating before bed
24. Consistency is key