Summary:

In recent years, sleep problems have received increasing attention and discussion, especially after the start of winter time. Many people are troubled by sleep issues due to emotions, lifestyle habits, and other factors. This toolkit will help you create a simple sleep healing tool: a soft, fragrant pillow “toy.” The entire creation process is simple and casual, avoiding creative pressure, and is suitable for insomniacs who experience pre-sleep distraction and tension. The entire process is soothing and requires no skill.

 Core Objectives:

To use tangible, handcrafted creations to redirect pre-sleep rumination, and to soothe tense nerves through tactile comfort and aromatherapy, helping participants quickly break free from the cycle of insomnia.

Preparation ：

•  A basic textile material kit (containing wool felt scraps, cotton, cashmere，colored soft yarn,  and other soft-touch materials), or you can remake your favorite bedding doll.

• non-toxic glue

• A set of plant-based essential oils or your favorite perfume.

• Other decorative materials such as dried flowers, small pine cones, feathers, etc.

20-Minute Activity Flow：

STEP 1: Tactile Perception and Material Selection (3 minutes)

1. Guide participants to close their eyes, hold all the materials in the kit in both hands, gently rub and touch them, feeling the softness of the cotton, the fluffiness of the wool felt, and the lightness of the feathers, letting the touch replace the thoughts in their minds.

2. Select the materials and fragrances that offer the most comforting tactile experience.

STEP 2: Creating a Sleep Toolkit (10 minutes)

1. Basic Setup (5 minutes): Imagine a place where you can completely relax—perhaps in bed, under a tree, on a cloud… Use cotton to create the ‘ground’ of this place. Participants are free to paste and arrange materials, allowing overlap and tilting; the creative process will not be interfered with. The core is to allow participants to build a virtual corner that allows them to relax and fall asleep using tactile materials. Aesthetics are not important; focus solely on comfort during the creation process.

2. Details (5 minutes): Beautify the tool with small materials such as feathers and dried flowers (e.g., use dried flowers in the center as ‘moonlight’ and feathers to represent ‘breezy’). Spray essential oil or perfume on it.Each time you touch this symbol, tell yourself, ‘I can relax now.’ If your thoughts wander during the creation process, don’t blame yourself; guide your attention back to the tactile feel of the materials.

STEP 3: Immersive Experience (5 minutes)

Participants hold their completed artwork in both hands, gently inhaling the subtle fragrance of the materials. They close their eyes to feel the thickness and texture of the artwork, experiencing the sense of security that their “corner” provides. They imagine themselves immersed in it, surrounded by tranquility and peace, free from any disturbances.

STEP 4: Summary and Discussion (2 minutes)

This activity can be done individually or in a group. If it’s done in a group，participants can share their creation process and reflections, highlighting their ingenuity. They are told that the artwork will accompany them as they fall asleep, just like the comforting corner they created is always by their side.

Want to learn more about this topic?

Here are some references:

[1]Riemann, D., et al. (2017). The European guideline for the diagnosis and treatment of insomnia. Journal of Sleep Research, 26, 675–700.

[2]Ong, J. C., & Sholtes, D. (2010). A mindfulness-based approach to insomnia. Journal of Clinical Psychology, 66, 1175–1184.

[3]失眠 – 国民保健服务体系（NHS）