For those of us who enjoy making things with our hands, crafting is undoubtedly a relaxing activity. In fact, it’s so relaxing that it can even help you snooze better.
“Crafting heals the mind and body regardless of skill level and naturally promotes relaxation and calm,” says Megan Collins, art therapist and founder of NeuroArts Therapy & Consulting.
According to Collins, science shows engaging in the arts changes the brain and releases dopamine and serotonin, boosting mood and reducing stress and anxiety.
“Creating art can lower your blood pressure, heart rate, and the stress hormone cortisol,” she says. “Mindfully engaging in any tactile, visual, or rhythmic art activity can bring you back to the present moment, out of your worries about the past or the future, signaling to your nervous system it is time to rest and digest.”
And the best part of all? You don’t even need to be a pro to benefit from art.
“What matters most is your intention and presence,” explains Collins. “Crafting before bed is a coping tool for reducing anxiety, regulating your nervous system, and shifting into a more restful state.”
Read on for some of the best crafts you can do before hitting the pillow.
Best crafts for sleeping
Color or create a mandala using repeating symbols or nature patterns
Coloring in or creating a mandala—a circular, geometric image—engages the visual cortex of the brain and induces a “flow state” that mimics meditation, which induces calm, says Collins.
Visual journaling or sketching
This is when you get all of your worries of the day out on paper and out of your mind as you prepare for bed.
“Expressing your feelings or experiences externalizes worry, helping to process your thoughts and feelings and relieve tension,” says Collins.
Repetitive handwork (weaving, knitting, or braiding)
Bilateral, rhythmic hand movements stimulate the brain, regulate breath, and soothe the nervous system, says Collins.
Mindful clay sculpting
Calling working with clay “grounding,” Collins says sculpting mindfully can reduce stress and promote relaxation. She adds that it’s particularly helpful for those with chronic stress.
Guided imagery with drawing
“Visualization paired with a drawing can calm an overactive mind, support emotional regulation, improve memory, and reduce intrusive thoughts,” notes Collins.
“Creating art can lower your blood pressure, heart rate, and the stress hormone cortisol. Mindfully engaging in any tactile, visual, or rhythmic art activity can bring you back to the present moment, out of your worries about the past or the future, signaling to your nervous system it is time to rest and digest.” – Megan Collins, art therapist and founder of NeuroArts Therapy & Consulting
FAQs
What are some simple craft ideas to help with relaxation before bedtime?
Let’s say that even the most straightforward craft projects are still too much for you to do, especially at the end of a long day.
In this case, Collins suggests keeping it as simple as drawing a “gratitude spiral,” in which you sketch a spiral and fill it with symbols, words, and doodles of what you’re grateful for from the day. She adds that gratitude practices before bed have been shown to lower stress and enhance sleep.
You could envision a “good dream.” For this, Collins explains that you’ll visualize the best dream you can imagine, incorporating positive elements like stars, clouds, soft textures, symbols, lines, and colors.
You can also hand-letter a mantra: “Create calming affirmations or phrases with decorative lettering,” says Collins.
How can making crafts improve my sleep quality?
“Repetitive, calming art activities relax and prepare the mind and body for sleep,” says Collins. “Crafting before bed helps signal to the brain that it’s time to shift gears.”
Art-making promotes your day’s emotional processing and expression, increasing your emotional regulation and promoting introspection, adds Collins. “Creating is a healthy mind-body ritual that helps us slow down, providing time away from our devices before bed,” she says.
How long should I spend on crafting activities before going to sleep?
Collins says all you need is 15 to 30 minutes of focused, mindful creativity before bed to improve sleep.
“The key is consistency—when these practices become part of your nightly ritual, your brain associates them with safety, predictability, and rest,” she adds.
Are there specific crafts recommended for children to help them sleep better?
First, Collins recommends doodling for children—the intricate patterns can engage their minds in a repetitive, meditative process, and it provides an outlet for restless energy.
Collage-making with calming imagery is another option. “Collaging allows children to express themselves visually using magazine cutouts, photographs, or other materials,” she says. “The tactile nature of cutting, gluing, and arranging allows children to explore different senses, like textures and visual stimuli, inducing relaxation and calm and facilitating a peaceful transition to bedtime.”
Lastly, your kids can draw or doodle positive affirmations before bed. “Encouraging children to draw positive affirmations—words or phrases like ‘I am safe,’ ‘I am loved,’ or ‘I’m proud of myself today’—is a soothing practice that helps reduce worry and stress while reinforcing calming, positive thoughts before bed,” says Collins. “It is an excellent practice for children who experience anxiety at night.”
What else can help you fall asleep? Here are more nighttime activities that can help you relax.
