The Case for Doing Something Pointless Before Sleep

Allow your brain to slow down so that your body can do the same.

Photo by Simon Haslett on Unsplash

In the hours before sleep, many of us reach for our phones without thinking. A quick scroll turns into twenty minutes. A show becomes “just one more episode.” By the time we finally lie down, our bodies are tired, but our minds are still buzzing.

There’s a growing body of research suggesting what many of us already feel intuitively. What is that? Glad you asked. Reducing screen time before bed can make it easier to fall asleep and improve sleep quality. Bright light, constant stimulation, and rapid information all signal the brain to stay alert, even when the rest of us is ready to rest.

What’s interesting is what helps fill that space when screens are set aside. It turns out that simple and creative activities can be deeply restorative, especially in the evening.

You don’t need to be an artist to benefit from creative expression. Studies have shown that activities like drawing, coloring, doodling, knitting, or even casually arranging objects (think Lego or jigsaw puzzle) can lower stress levels and calm the nervous system. These kinds of activities engage the brain gently, without demanding performance, productivity, or outcome.

Unlike scrolling, which pulls attention outward, simple creative acts tend to draw attention inward. They slow the breath. They soften focus. They create a sense of absorption that feels restful rather than stimulating.

Importantly, this kind of creativity isn’t about what’s produced. A messy sketch, a half-filled coloring page, or a few aimless lines on paper can be just as beneficial as something polished. The value lies in the process, not the result. That makes these practices especially well-suited for nighttime.

Sleep doesn’t begin the moment your head hits the pillow. It starts earlier, in the way you transition out of the day.

Many sleep researchers describe the importance of a “wind-down period” — a buffer between daytime demands and nighttime rest. During this time, activities that are predictable, gentle, and screen-free help signal to the brain that it’s safe to slow down.

Some screen-free options that pair well with evening rest include:

• Light drawing or doodling without a goal

• Adult coloring books or simple pattern filling

• Folding paper, organizing small items, or working with the hands

• Writing down a few unstructured thoughts in a notebook

• Listening to calm audio while doing something tactile

These activities share a few key qualities: they are repetitive, low-stakes, and absorbing without being mentally taxing. They don’t ask you to solve problems or consume information. They simply invite you to be present.

One of the more subtle barriers to rest is the belief that evenings should still be useful. That if we’re not catching up, improving ourselves, or staying informed, we’re falling behind. But rest isn’t a reward for productivity. It’s a biological need.

Simple creative rituals can help reframe evenings. They can help us transition our complex day into something softer and simpler. They offer a way to engage the mind without overstimulating it, to be awake without being wired.

In that sense, these small acts of creativity become less about art and more about permission. You’re allowed to slow down, make something fleeting or irrelevant “just because.” In other words, stop consuming and start settling down. Embrace a quiet ritual that doesn’t need to be shared, saved, or perfected.

Not everything we do needs to last. Some things are meant only to help us arrive where we’re going next. And sometimes, the most restful nights begin with the simplest of acts, done quietly, and then gently released.