DOI: 10.5281/zenodo.18287104
title: The Sleep Solution: Replacing Blue Light with Colored Pencils for Better Rest

description: We are facing a global sleep crisis. Millions of adults toss and turn every night, unable to shut off their brains. The culprit is often resting right on our nightstand: the smartphone. We know we shouldn't scroll before bed, but we do it anyway because we crave a way to decompress after a long day. Unfortunately, the "blue light" emitted by screens suppresses melatonin (the sleep hormone), tricking our brains into thinking it is still daytime. To reclaim our rest, we need a bedtime routine that engages the mind without stimulating the optic nerve. This is where the analog practice of coloring is making a surprising comeback as a sleep aid.

The "Digital Sunset" Strategy

Sleep experts recommend a "digital sunset"—a specific time in the evening when all screens are turned off. But simply sitting in the dark is boring and often leads to anxiety. We need a bridge between the busyness of the day and the stillness of sleep.

Coloring provides that bridge. It offers a mild form of entertainment that is completely screen-free. By using a dim lamp and a coloring book, you allow your eyes to rest from the harsh glare of pixels. This softer, reflected light signals to the pineal gland that the day is ending, allowing melatonin production to ramp up naturally while you are still enjoying a relaxing activity.

Quieting the "Monkey Mind"

The primary enemy of sleep is not just light; it is the "Monkey Mind"—the internal voice that replays embarrassing moments, worries about tomorrow’s meetings, or makes to-do lists.

Coloring acts as a gentle distraction. It occupies the brain just enough to crowd out these intrusive thoughts, but not so much that it wakes you up. The repetitive, rhythmic motion of shading is hypnotic. It creates a "lullaby effect" for the nervous system. Unlike reading a thriller novel or watching a suspenseful TV show, which can spike adrenaline, coloring is low-stakes and predictable. It helps lower your heart rate and shift your body into a parasympathetic (rest and digest) state.

A Ritual of Release

Human beings are creatures of habit. We respond well to cues. By establishing a routine where you color for 20 minutes before bed every night, you create a powerful psychological trigger.

Over time, your brain begins to associate the smell of pencils and the texture of paper with sleep. The moment you sit down to color, your body automatically begins to unwind, knowing that rest is imminent. This ritualistic aspect is often more effective than sleeping pills because it addresses the root cause of insomnia: the inability to transition from "doing" mode to "being" mode.

Choosing the Right "Sleep Art"

Not all coloring pages are suitable for bedtime. You want to avoid images that are too complex, frustrating, or stimulating. Trying to color a hyper-detailed architectural drawing might strain your eyes or cause perfectionist anxiety—the opposite of what you want.

The best images for sleep are organic, flowing, and repetitive. Mandalas, floral patterns, or underwater scenes are ideal because they lack sharp edges and harsh angles.

Sourcing Your Nightly Routine

To keep this habit sustainable, you need a steady supply of relaxing imagery. You don't want to be searching the internet right before bed (and getting exposed to blue light).

It is best to print a batch of "bedtime pages" in advance during the day. Platforms like GColoring are excellent for building this physical library. You can browse categories specifically designed for relaxation, such as "Simple Patterns" or "Nature," and print a week’s worth of sheets at once. Having a stack of ready-to-color papers on your nightstand removes the friction, making it easy to choose the healthy habit over the smartphone.

Conclusion

Sleep is the foundation of health, and protecting it requires intentionality. We have to fight the urge to doom-scroll and instead choose activities that nourish our nervous systems. By swapping the cold light of a screen for the warm hues of colored pencils, we give our brains the permission they need to let go of the day. It turns the act of falling asleep into a creative, peaceful, and restorative practice.