Ever feel like it’s impossible to fall asleep at night? It happens to all of us at some point. But instead of tossing and turning and waking up sluggish, try adjusting your nighttime routine to include some relaxing rituals that make falling asleep much easier. Research offers a creative solution if you’re looking to relax, especially before bed: art activities.
The Hassle of Trying To Fall Asleep
If catching Zzz’s is tough sometimes, you’re not alone. According to The Office on Women’s Health (OWH) insomnia is a common sleep disorder — affecting one in four women in the US.
Primary insomnia can occur on its own, while secondary insomnia may be linked to another health condition. The OWH adds that insomnia is either acute (short-term) or chronic (ongoing) — and many people who suffer from chronic insomnia have secondary insomnia.
The experts at MedlinePlus note that your insomnia risk can increase with the following:
- Hormonal shifts in menopause
- Age-related changes in sleep patterns and health
- Issues that impact your mental or physical health
- Stressful times and events
- An unbalanced schedule
A Worthwhile Solution To Getting Better Rest
Stress is a major contributor to loss of quality sleep, which is why relaxation needs to be a priority before bedtime. This means unplugging from all devices and engaging in creative activities instead.
A 2018 review of studies published in Behavioral Sciences showed a near consensus among research reports centered on sleep and anxiety. In short, art activities like drawing, painting, and working with clay were found to reduce stress and anxiety levels. The authors believe that these activities had a therapeutic effect on participants and ultimately improved their mood.
Psychology Today also highlights how art therapy (which utilizes creative techniques) is often used to help adults explore their emotions, reduce depression, and boost self-esteem. So, creating art can be healing in many ways.
Ever thought of doing a quick art activity before bed? It’s certainly worth a shot. Leave the day’s stresses behind and exercise your artistic muscles for a moment.
3 Relaxing Art Activities To Do Before Bed
These three soothing art activities are easy to do in your bedroom and are perfect for beginners. Plus, they’re all under $20 — so you don’t have to break the bank.
- Buddha Board (Buy from BuddhaBoard.com, starting at $17.95): Using a Buddha Board is calming, as you’re able to create a painting without using any ink, paint, or chemicals — just water. When the water slowly evaporates, your art will disappear and leave you with a clean slate and clear mind afterwards. (Plus, no mess!)
- Anxiety Relief Adult Coloring Book (Buy from Amazon, $5.99): Another fun way to boost relaxation is by coloring. This anti-stress coloring book is ideal for focusing on filling up the image-filled pages with vibrant colors.
- One-Year Art Journal (Buy from Amazon, $14.99): This journal is filled with 365 days’ worth of art prompts to hone your creativity through doodling, writing, coloring, and more. Plus, it doesn’t require any pricey art tools — pencils, pens, or crayons work just fine.
Art may be the perfect activity to help you de-stress after a long day and get a great night’s sleep. It’s also best to speak with your doctor when looking for additional ways to deal with insomnia.