{"id":35283,"date":"2025-08-18T08:00:00","date_gmt":"2025-08-18T12:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/?p=35283"},"modified":"2025-07-17T12:23:18","modified_gmt":"2025-07-17T16:23:18","slug":"crafts-for-sleeping","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/crafts-for-sleeping\/","title":{"rendered":"5 Crafts That Can Help You Sleep Better"},"content":{"rendered":"\n<p>For those of us who enjoy making things with our hands, crafting is undoubtedly a relaxing activity. In fact, it\u2019s&nbsp;<em>so<\/em>&nbsp;relaxing that it can even help you snooze better.<\/p>\n\n\n\n<p>\u201cCrafting heals the mind and body regardless of skill level and naturally promotes relaxation and calm,\u201d says Megan Collins, art therapist and founder of&nbsp;<a href=\"https:\/\/megancollinslmft.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">NeuroArts Therapy &amp; Consulting<\/a>.<\/p>\n\n\n\n<p>According to Collins, science shows engaging in the arts changes the brain and&nbsp;<a href=\"https:\/\/hub.jhu.edu\/2023\/03\/27\/your-brain-on-art-book\/\" target=\"_blank\" rel=\"noreferrer noopener\">releases dopamine and serotonin<\/a>, boosting mood and reducing stress and&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/sleeping-with-anxiety\/\" target=\"_blank\" rel=\"noreferrer noopener\">anxiety<\/a>.<\/p>\n\n\n\n<p>\u201cCreating art can&nbsp;<a href=\"https:\/\/www.cedars-sinai.org\/blog\/healing-powers-of-art.html\" target=\"_blank\" rel=\"noreferrer noopener\">lower your blood pressure, heart rate, and the stress hormone cortisol<\/a>,\u201d she says. \u201cMindfully 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.\u201d<\/p>\n\n\n\n<p>And the best part of all? You don\u2019t even need to be a pro to benefit from art.<\/p>\n\n\n\n<p>\u201cWhat matters most is your intention and presence,\u201d explains Collins. \u201cCrafting before bed is a coping tool for&nbsp;<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11260852\/\" target=\"_blank\" rel=\"noreferrer noopener\">reducing anxiety<\/a>, regulating your nervous system, and shifting into a more restful state.\u201d<\/p>\n\n\n\n<p>Read on for some of the best crafts you can do before hitting the pillow.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 Crafts That Can Help You Sleep Better | Saatva\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/yHMaGncdPOU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Best crafts for sleeping<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Color or create a mandala using repeating symbols or nature patterns<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.saatva.com\/blog\/relaxing-coloring-books-for-adults\/\" target=\"_blank\" rel=\"noreferrer noopener\">Coloring in<\/a>&nbsp;or creating a mandala\u2014a circular, geometric image\u2014engages the visual cortex of the brain and induces a \u201cflow state\u201d that mimics meditation, which induces calm, says Collins.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Visual journaling or sketching<\/h3>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>\u201c<a href=\"https:\/\/www.saatva.com\/blog\/benefits-journaling-before-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">Expressing your feelings<\/a>&nbsp;or experiences externalizes worry, helping to process your thoughts and feelings and relieve tension,\u201d says Collins.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Repetitive handwork (weaving, knitting, or braiding)<\/h3>\n\n\n\n<p>Bilateral, rhythmic hand movements stimulate the brain, regulate breath, and soothe the nervous system, says Collins.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mindful clay sculpting<\/h3>\n\n\n\n<p>Calling working with clay \u201cgrounding,\u201d Collins says sculpting mindfully can reduce stress and promote relaxation. She adds that it\u2019s particularly helpful for those with chronic stress.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Guided imagery with drawing<\/h3>\n\n\n\n<p>\u201cVisualization paired with a drawing can calm an overactive mind, support emotional regulation, improve memory, and reduce intrusive thoughts,\u201d notes Collins.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>&nbsp;<\/strong>\u201cCreating 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.\u201d &#8211; Megan Collins, art therapist and founder of NeuroArts Therapy &amp; Consulting<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">FAQs<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">What are some simple craft ideas to help with relaxation before bedtime?<\/h3>\n\n\n\n<p>Let\u2019s say that even the most straightforward craft projects are still too much for you to do, especially at the end of a long day.&nbsp;<\/p>\n\n\n\n<p>In this case, Collins suggests keeping it as simple as drawing a \u201cgratitude spiral,\u201d in which you sketch a spiral and fill it with symbols, words, and doodles of what you\u2019re grateful for from the day. She adds that&nbsp;<a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/minding-the-body\/201111\/how-gratitude-helps-you-sleep-at-night\" target=\"_blank\" rel=\"noreferrer noopener\">gratitude practices before bed<\/a>&nbsp;have been shown to lower stress and enhance sleep.<\/p>\n\n\n\n<p>You could envision a \u201cgood dream.\u201d For this, Collins explains that you\u2019ll visualize the best dream you can imagine, incorporating positive elements like stars, clouds, soft textures, symbols, lines, and colors.<\/p>\n\n\n\n<p>You can also hand-letter a mantra: \u201cCreate calming affirmations or phrases with decorative lettering,\u201d says Collins.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How can making crafts improve my sleep quality?<\/h3>\n\n\n\n<p>\u201cRepetitive, calming art activities relax and prepare the mind and body for sleep,\u201d says Collins. \u201cCrafting before bed helps signal to the brain that it\u2019s time to shift gears.&#8221;<\/p>\n\n\n\n<p>Art-making promotes your day&#8217;s emotional processing and expression, increasing your emotional regulation and promoting introspection, adds Collins. &#8220;Creating is a healthy mind-body ritual that helps us slow down, providing time away from our devices before bed,\u201d she says.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How long should I spend on crafting activities before going to sleep?<\/h3>\n\n\n\n<p>Collins says all you need is 15 to 30 minutes of focused, mindful creativity before bed to improve sleep.&nbsp;<\/p>\n\n\n\n<p>\u201cThe key is consistency\u2014when these practices become part of your nightly ritual, your brain associates them with safety, predictability, and rest,\u201d she adds.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Are there specific crafts recommended for children to help them sleep better?<\/h3>\n\n\n\n<p>First, Collins recommends doodling for children\u2014the intricate patterns can engage their minds in a repetitive, meditative process, and it provides an outlet for restless energy.<\/p>\n\n\n\n<p>Collage-making with calming imagery is another option. \u201cCollaging allows children to express themselves visually using magazine cutouts, photographs, or other materials,&#8221; she says. &#8220;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.\u201d<\/p>\n\n\n\n<p>Lastly, your kids can draw or doodle&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/night-affirmations\/\" target=\"_blank\" rel=\"noreferrer noopener\">positive affirmations<\/a>&nbsp;before bed. \u201cEncouraging children to draw positive affirmations\u2014words or phrases like \u2018I am safe,\u2019 \u2018I am loved,\u2019 or \u2018I\u2019m proud of myself today\u2019\u2014is a soothing practice that helps reduce worry and stress while reinforcing calming, positive thoughts before bed,&#8221; says Collins. &#8220;It is an excellent practice for children who experience anxiety at night.\u201d<\/p>\n\n\n\n<p><em>What else can help you fall asleep? Here are more&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/10-nighttime-activities-help-relax\/\" target=\"_blank\" rel=\"noreferrer noopener\">nighttime activities that can help you relax<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For those of us who enjoy making things with our hands, crafting is undoubtedly a relaxing activity. In fact, it\u2019s&nbsp;so&nbsp;relaxing that it can even help you snooze better. \u201cCrafting heals the mind and body regardless of skill level and naturally promotes relaxation and calm,\u201d says Megan Collins, art therapist and founder of&nbsp;NeuroArts Therapy &amp; Consulting. [&hellip;]<\/p>\n","protected":false},"author":70,"featured_media":35285,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[389,390],"tags":[],"coauthors":[418],"guest":[],"host":[],"class_list":["post-35283","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-health","category-sleep-tips"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/35283","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/users\/70"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/comments?post=35283"}],"version-history":[{"count":2,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/35283\/revisions"}],"predecessor-version":[{"id":35306,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/35283\/revisions\/35306"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media\/35285"}],"wp:attachment":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media?parent=35283"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/categories?post=35283"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/tags?post=35283"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/coauthors?post=35283"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/guest?post=35283"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/host?post=35283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}