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