Color Your Way to Calm: How Coloring Helps You Relax and Sleep Better

If you are feeling stressed out or anxious, especially in the evenings, consider using some creative coloring books to help you de-stress. Adult coloring books can offer coloring designs that are remarkably sophisticated and intricate, and can have great therapeutic benefits! .

While you’re coloring, your mental focus does not have to be intense because it’s a simple and a calming task. You can relax and be present without overthinking all the tasks that are constantly running through your mind. This helps put your psyche at ease, allowing you to reconnect with your childlike state of imagination where you can freely select colors and choose to fit them inside the outlines or break rules by going beyond them.

The Science of Coloring: It's More Than Just Fun!

If you don’t believe it yet, coloring has proven to possess benefits that are impactful. Yes, really.

1. What Stress?

Coloring as an activity helps to bring down anxiety levels because it calms your amygdala, the part of your brain that is responsible for stress. You are able to calm your mind when you are relaxed, which illuminates the pathways to sleep.

2. Mindfully Unconscious

This can be thought of as an alternative form of meditation that brings color to life. The act of filling in designs helps loosen mental constraints, promoting stress relief through the calming motion.

3. Improved Sleep

Calming activities aid in making the body ready for sleep. Unlike scrolling endlessly on the phone or engaging in activities that are intense and exciting, coloring helps in unwinding the mind before sleep.

Ready to Get Your Coloring On?

Let's talk about how to get started! First, select a coloring book that interests you.

There are plenty of options - here are a few ideas:

• Mandalas and Geometric Patterns- The monotonous patterns are amazing for quieting your mind and focusing on the now.

  
  

• Nature and Animals- Floral patterns, wildlife and calm landscapes like animals will let you feel connected even when you're indoors.

  
  

• Fantasy and Mythology- Lose yourself in dragons fairies and other fantastical animals.

  
  

• Artistic and Cultural Designs- Give art from different cultures a new spin while enjoying it. A great way to unwind while appreciating some global creativity.

Check out some of the coloring book options here.

Exercising Creativity

Ready to elevate your coloring game? Start with watercolor brush pens for smooth, vibrant colors that blend beautifully, or unleash your inner artist with soft pastel chalk pencils—perfect for adding a dreamy touch to your designs. If you're after aromatherapy relaxation, scented colored pencils offer infused essential oils for an added calming effect.

Other ways to wind down before bed

Coloring makes for a great pre-sleep ritual, but it is just one of many ways to alleviate stress. Here are some of the most effective methods to calm your mind and prepare for a good night’s sleep:

1). Breathe Deeply

Allocate a few minutes to practice deep breathing. The 4-7-8 technique is one of many methods that can slow heart and relax the body.

2). Progressive Muscle Relaxation

If you’re feeling physically tense, progressive muscle relaxation might help. Tense and release each muscle group starting from your toes to your head. It’s a great way to relax your body after a long day.

3. A Calming Bedtime Routine

Design a soothing ritual that you can rely on every night. Repetitive behaviors like journaling, practicing gentle stretching, or reading can tell your body that it’s time to relax and prepare to sleep.

4. Get Moving During the Day

Physical activities, including an easy stroll, can help relieve stress and enhance sleep quality. However, try not to engage in strenuous activities right before bed as it can be counterproductive and keep you awake.

5. Therapy Can Help Too

If persistent sleep problems along with stress or anxiety trouble you; seeking the guidance of a therapist can prove to be beneficial. Cognitive Behavioral Therapy for Insomnia (CBT-I) is one of the main treatment methods to treat chronic sleep issues.

Take a Break, Color Your Stress Away

Adult coloring books can be the ideal solution for someone in need of an effortless evening wind-down activity. It's a great way to relieve stress and improve sleep while enabling you to be creative and tap into a bit of childhood nostalgia.

Sometimes the most effective way to relax before heading to bed is grabbing a coloring book, selecting your favorite colors, and putting your pencils to work!

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For more tips and mental health support, and online therapy sessions visit www.sandiego-therapy.com. Fill out the contact form to schedule a free 15-minute consultation with Anissa Bell, LMFT, and find out if online therapy is right for you (currently not offering in person therapy). Providing online therapy throughout California. Click HERE for more information about online therapy and therapy costs.