Choosing the right color for your bedroom can have a big impact on how easily you fall asleep and the quality of your sleep. Colors affect us psychologically and physiologically, so the wrong bedroom color scheme can keep you up at night. On the other hand, the right colors can promote relaxation and help you wind down at the end of the day. In this article, we’ll explore what the science says about how color affects sleep and which colors are best for promoting healthy slumber.
How Color Affects Sleep
Research has shown that color significantly impacts both sleep latency (how long it takes to fall asleep) and sleep quality. This is due to the effects of color on brain activity, hormone production, and other physiological factors. Here’s an overview of the ways color can influence sleep:
Brain Activity
Different colors stimulate different types of brain activity which can either be alerting or calming. Colors on the cool end of the spectrum like blue, purple, and green prompt the brain to produce more calming alpha and theta brain waves. Warm colors like red, orange, and yellow increase alert beta and gamma waves.
Melatonin
Exposure to certain colors, especially blue light, can suppress the body’s natural melatonin production. Melatonin is the sleep-inducing hormone that regulates circadian rhythms. Low melatonin levels make it harder to fall and stay asleep.
Heart Rate and Stress
Some research indicates that being surrounded by cool colors like blue and green at night can lower heart rate and blood pressure, reducing stress. Warm colors may have the opposite effect. Chronic stress inhibits restful sleep.
Perceptions of Spaciousness
The size and layout of a room can also impact sleep. Cooler hues tend to recede and make spaces appear larger and more open. Small crowded rooms painted in warm tones may feel stuffy and enclosed. The perceived spaciousness of a room can affect comfort and relaxation.
So in summary, cool colors tend to have a calming effect that promotes healthy sleep, while warm colors are more stimulating and may interfere with sleep. Next, let’s look at some specific colors and their effects.
Best Colors for Sleep
Here are the top colors that research and sleep experts recommend for bedrooms:
Blue
Different shades of blue, especially lighter tones, are consistently rated as some of the best colors for sleep. Blue light during the day can boost alertness. But at night, blue objects and ambient light may help increase melatonin production. Blue also has peaceful associations with nature that can promote relaxation.
Green
Like blue, green is thought to reduce anxiety and lower heart rate and blood pressure. Green symbolizes nature and harmony and may help conjure up restful feelings. Forest greens work well for bedrooms. Avoid brighter lime greens which can feel energizing.
Violet/Lavender
Lavender has long been used for its relaxing, sleep-promoting properties. The soft, cool hue lowers blood pressure and heart rate. Natural lavender aromatherapy enhances these effects, making this a great color for insomniacs.
Pink
While brighter hot pinks are stimulating, softer rosy pinks provide a gentle, comforting vibe perfect for bedrooms. Pink conveys innocence, affection, and hope – all positive feelings for rest. Avoid pairing pink with too much energizing red.
Neutral Tones
Neutrals like off-whites, beiges, browns, tans, and pale grays make excellent main backdrop colors for sleeping spaces. They won’t overstimulate or cause visual fatigue. Pair neutrals with cool accent colors like blue or violet for best results.
Worst Colors for Sleep
On the flip side, here are colors that can make it harder to unwind and get your zzz’s:
Red
Bright, bold reds are exciting and increase energy, heart rate, and blood pressure – all things that work against feeling sleepy. Red light wavelengths may also interfere with melatonin production. Limit red to minimal accent colors in bedrooms.
Orange
Like red, orange is a stimulating, high energy hue associated with heat, sunlight, and activity. Too much orange can feel overwhelming in a sleep environment. Stick to warmer beiges and tans instead.
Yellow
Pure bright yellows are cheery but not exactly tranquil. Yellow boosts optimism but also triggers more alert beta brain waves. Pale creamy yellows are a safer choice.
White
Crisp bright whites can feel harsh in bedrooms. White reflects light, which may interfere with melatonin production. Opt for soft off-whites or pair white with cool blue undertones which are more relaxing.
Black
Although black is the absence of color, its severity can feel oppressive in sleeping quarters. Black absorbs light and makes it hard for your brain to determine the time of day. Use black sparingly or as an accent.
How to Use Color to Optimize Your Sleep Environment
Here are some tips for effectively using color to transform your bedroom into the perfect sleep sanctuary:
Paint bedroom walls in restful colors. Good options include soft blues, greens, lavenders, or neutrals like light gray or beige. Limit intense reds, oranges, and yellows.
Choose bedding and linens in relaxing hues. Try different shades of blues, greens, violets, or neutral tan, gray, and white.
Incorporate accent colors carefully. Use energizing colors like bright reds, yellows, and oranges very minimally in pillows or throws.
Use color gradients. Create a color flow from stimulating to calm by painting one wall in a warmer tone and the others in cooler colors.
Add colored lighting. Install dimmable lights and bulbs that allow you to bathe the room in peaceful blues or purples at night.
Limit light pollution. Use blackout shades or curtains in blue, gray, purple, or green to block disruptive outdoor light at night.
Use neutral rugs or carpeting. Off-whites, grays and beiges help the floor recede visually so the room feels more expansive and relaxing.
Include tranquil nature colors. Incorporate real or faux plants, flowers, leaves, water features, stones, wood textures, or landscape art.
Avoid electronic light. Restrict TV, computer, phone, or tablet screens which emit blue light that’s energizing and inhibits melatonin.
How Lighting Interacts with Color for Better Sleep
Proper lighting works hand in hand with color to create the ideal sleep environment. Here are some lighting tips:
Use dimmer switches on all bedroom lights. This allows you to control brightness and tone down colors as needed.
Install smart bulbs. Smart LED bulbs allow you to customize the color and brightness of lighting from an app. Program blue-enriched white light for daytime and warmer low light settings for night.
Use floor and table lamps. Lamps provide warmer directed light you can switch on when you need it, rather than overhead lighting.
Place lights on dimmers and timers. Dim lighting gradually as you prepare for bed and set lights to turn off automatically.
Limit overhead lighting. Overhead lights are harsher and more stimulating. Minimize ceiling fixtures and use lamps or wall sconces instead.
Try colored night lights or bulbs. Place small lavender, orange, red, or blue night lights around the bedroom for a soothing glow in the dark.
Keep lighting indirect. Indirect wall sconces, floor lamps, and table lamps reduce glare and create a calmer ambiance.
Use light blocking window treatments. Blackout shades, curtains, or window film limit alerting outdoor light pollution at night.
Recommended Bedroom Color Schemes
Here are some recommended color schemes for bedrooms using principles we’ve discussed:
Serene Blue & Green
– Walls: Soft robin’s egg blue
– Bedding and linens: Light sage green and crisp white
– Furniture: White wood tones
– Accents: Sea glass blues and greens
Lavender Spa Retreat
– Walls: Pale lilac purple
– Bedding: Soft ivory and violet
– Furniture: Mirrored accents and silver tones
– Accents: Fresh whites and lavender
Warm & Restful
– Walls: Toasted almond or tan
– Bedding: Cream, brown, and peach tones
– Furniture: Natural wood accents
– Accents: Neutral textures like stone, wool, etc.
Crisp & Renewing
– Walls: Light neutral gray
– Bedding: White with pale blue and green accents
– Furniture: White framed bed with light natural wood
– Accents: Medium grays and blues
Romantic & Dreamy
– Walls: Barely blush pink
– Bedding: White with pink and peach floral prints
– Furniture: Mirrored dresser and whitewashed wood
– Accents: Pink peonies and white candles
Using Color Psychology to Boost Sleep
Understanding color psychology can help you choose a palette with maximum sleep-promoting benefits.
Blues = Calming and Tranquil
Blues have strong associations with relaxation in nature – clear skies, still water, cool breezes. Light to mid-range blues reduce stress and slow heart rate and breathing to prime the body for sleep. Dark blues can feel more melancholy and less peaceful.
Greens = Renewing and Fresh
Green evokes renewal in nature – grasses, trees, forests, quiet meadows. Greens refresh the spirit but also signal safety and permission to rest. Green reduces anxiety and depression while restoring energy.
Purples/Lavenders = Soothing and Spiritual
Soft purples provide a sense of quiet and solitude. In nature, lavender flowers, violets, and lilacs convey spring and rebirth. Purple inspires introspection and spiritual connectedness. Lavender promotes gentle healing.
Pinks = Tender and Reassuring
Rose pinks connect to gentleness of sunsets, flowers, and skin. Pink conveys unconditional love – both self-love and care from others. Pale pinks provide emotional warmth and reassurance that relaxes the mind.
Neutrals = Grounding and Serene
Neutrals like cream, beige and pewter mimic peaceful images of sand, stone, earth, and moonlight. They ground our bodies and spirits while transporting our minds to natural settings at rest.
Studies on Bedroom Color and Sleep
Scientific studies have also investigated bedroom colors and sleep quality:
| Study | Colors Tested | Effects on Sleep |
| Jalilolghadr et al., 2019 | Blue, purple, green, red, yellow, orange | Blue and green walls lowered heart rate and increased sleep quality vs. warmer colors |
| Kwallek et al., 2011 | Blue, yellow, red, green | Blue walls increased sleep quality and duration vs. warmer colors |
| Gage, 2019 | Blue, green, yellow, orange, red | Blue and green room colors and lighting improved sleep satisfaction and reduced awakenings |
These studies confirm that cooler blues, greens, and purples consistently provide the most sleep-promoting benefits.
Conclusion
The research is clear that color significantly impacts sleep. Cooler, softer hues like blue, green, lavender, and pink provide the most relaxing atmospheres for healthy slumber. Conversely, warm bright colors are more stimulating and disruptive to sleep.
Aim for bedrooms decorated primarily in peaceful cool tones with minimal accents in bold warm colors. Use principles of color psychology to choose hues that conjure calming associations with nature. Manage lighting properly to complement your color scheme. With a sleep-focused color palette, you can transform your bedroom into the perfect environment for deep restful sleep all night long.
