Free patterns and charts: Autumn Halloween Fall

f you’ve ever stared at the ceiling at 3 a.m., listened to the hum of the fridge from across the house, or contemplated reorganizing your sock drawer again just to kill time until morning, you’re not alone—I’ve been there. I’m a long-time insomniac, and it has taken me years (and a small mountain of trial and error) to figure out a sleep routine that works even a little bit. Along the way, I’ve discovered that sometimes, the simplest things—like a handmade sleep mask or a comforting heat pack—can make the biggest difference. I am also a big fan of Lavender oil, but I have to stop using it every few months and give it a break then use it again. 

Sewing became not just a hobby for me, but a soothing pre-bedtime ritual. It’s the calm before the not-so-calm. And even if I still don’t sleep like a log, I now have an entire collection of cozy, calming, and comforting sewn items that definitely help me drift off faster (or at least keep me comfy while I lie awake counting alpacas).

So if you or someone you love struggles with sleep, here are 15 of the best sewing projects I’ve found—and made—that are perfect for battling insomnia. Whether it’s calming scents, gentle weight, or just pure comfort, these DIYs are all about turning your bedtime space into a soothing sanctuary.

Let’s dive in and sew our way to sweet dreams (or at least better nights)

Blanket Hoodie Free Sewing Pattern

Make Your Own Blanket Hoodie, Just like a Oodie – Sewing Pattern 

Wheat Heat Pack — CraftBits.com 

MAKE A BLANKET HOODIE: How I made my Autism Sensory Cocoon

Make a Weighted Sensory Vest for Adults : 4 Steps (with Pictures) – Instructables 

Weighted comfort  toy 

Weighted, Scented Stuffed Animal : 5 Steps – Instructables

Eye pillow 

How to make an eye mask

Learn to Make Blackout Curtains in Less than 10 Minutes!

How to Make Blackout Curtains – Step By Step Sewing Tutorial 

Lavender Neck Roll 

Free pattern: Cat Nap aromatherapy pillow – Sewing

DIY sensory compression sheet – Heather’s Handmade Life 

DIY Snuggle Blanket with Sleeves for Kids and Adults – Creative Blog 

Here are some more articles from across our blog on Insomnia

How Much CBD Oil Should I Take For Insomnia?  

 Night time Cherry Smoothie For Insomnia and Weightloss – Bath and Body  

10 Bath and Body Recipes that will help you sleep.  

15 Obscure Reasons You May Not Be Sleeping Properly

1. Your pillow smells weird (to your brain)
   Even if you think it smells fine, subtle shifts in scent can disrupt your brain’s sense of safety and comfort. Your brain is weird like that.

2. Your magnesium levels are low
   Magnesium helps regulate melatonin and muscle relaxation. A deficiency can cause restless sleep or leg cramps that wake you up.

3. You’re sleeping in synthetic fabrics
   Some polyester blends trap heat and moisture, which can subtly increase your body temp and mess with your REM cycles.

4. Your clock is ticking… literally
   That wall clock or wristwatch ticking in the corner? You might think you’ve tuned it out, but your subconscious hasn’t. Hello, micro-stress.

5. Your bedtime stories are too exciting (even if they’re podcasts)
   True crime, mystery audiobooks, even dramatic fiction can get your adrenaline going—just enough to keep you wired.

6. You’re sleeping in a “geopathic stress zone”
   It sounds woo-woo, but people who believe in this say underground water lines or magnetic fields under your bed can impact sleep quality.

7. Your ceiling fan is too fast
   Ceiling fans can dry out your sinuses or subtly make your body think it needs to stay alert. Weird, right?

8. You’re unknowingly clenching your jaw all night
   Bruxism (aka teeth grinding) doesn’t always wake you up, but it can prevent you from ever getting into deep sleep.

9. Your blood sugar dips overnight
   This can cause your cortisol to spike, waking you up suddenly with anxiety or sweats at 2 a.m. A small, protein-rich snack before bed might help.

10. You’re too hydrated
    Sounds healthy, but if you’re waking up to pee more than once a night, you might be overhydrating before bed. Try tapering off liquids after dinner.

11. Your sleeping direction
    Feng Shui fans swear by sleeping with your head facing certain directions for better energy flow (and fewer nightmares).

12. Your mattress is full of static electricity
    Especially in dry climates, synthetic mattresses or sheets can create static that subtly irritates your skin while you sleep.

13. You’ve got light sneaking in through your eyelids
    Even faint light from a charger or hallway can disrupt melatonin production if your eyelids are thin or you’re extra light-sensitive.

14. Your nighttime supplements are stimulating
    Some sleep supplements contain hidden caffeine sources (like green tea extract) or B vitamins that can actually energize you.

15. You associate your bed with frustration
    If you’ve had too many sleepless nights in the same bed, your brain might start associating it with stress. Sometimes switching things up (new bedding, rearranging furniture) can help reset that mental link.