Certain colors have been shown to have calming and sleep-inducing effects on humans. Studies suggest that colors on the cooler end of the spectrum – blues, greens, and purples – tend to be the most relaxing and sleep-promoting. On the other hand, warm colors like red, orange, and yellow are stimulating and can make it harder to fall asleep.
The Psychology of Color on Sleep
Researchers believe that the psychological and physiological effects of color on sleep arise from a combination of factors. First, different colors have different wavelengths of light which can affect brain wave activity. Cooler colors tend to energize the calming alpha waves, while warmer colors boost alertness-related beta waves. Second, colors carry symbolic meaning which impacts mood and emotions. The relaxing nature of green and blue evokes a calming response, while bright warm tones are associated with daylight and wakefulness.
Color also impacts melatonin secretion, a key sleep hormone. Exposure to cooler, dimmer light at night is optimal for melatonin release and sleep onset. Brighter and warmer light, on the other hand, can suppress melatonin and delay sleep. This effect likely stems from our evolution – cooler light signaled night while warm light indicates daytime to our circadian rhythms.
Blue
Of all the colors, blue has the most scientific support for improving sleep. Studies show that exposure to blue light during the day helps regulate the sleep-wake cycle and boosts daytime alertness. At night, dim blue light shifts the body into sleep-prep mode by increasing melatonin release. Blue also has a peaceful, calming effect on mood which can facilitate the transition into slumber.
Research has uncovered a variety of benefits from blue light exposure at optimal times of day:
- In the morning, blue light exposure increases alertness and performance on cognitive tasks
- During daytime, blue light helps entrain the body’s circadian rhythms and melatonin secretion
- Dim blue nightlights in the evening help increase melatonin levels
- Blue light therapy lamps have been shown to improve sleep quality in people with insomnia
Try using blue lamps or installing “night mode” blue light filters on screens at night to boost melatonin levels before bed.
Green
After blue light, green light has the second most potential for improving sleep. Green has a peaceful, relaxing effect on mood which helps calm the mind before bed. Researchers have also found that green light exposure at night helps increase melatonin secretion to a greater degree than other warmer colors like yellow and red.
In a study published in the Journal of Physiological Anthropology, researchers examined the effects of blue, green, and red night lights on melatonin secretion. They found that green light significantly increased melatonin levels, suggesting that green night lights can help establish healthy sleep cycles. Other studies have found that gazing at green light enhanced delta brain waves associated with deep sleep.
Try using green lights and nature sounds to recreate the calming ambiance of a forest at night. Green light filters can also be installed on screens to minimize sleep-disrupting blue emissions in the evenings.
Violet/Purple
Violet and purple lights also appear to have sleep-promoting qualities. In a study published in Perceptual and Motor Skills, researchers examined the effects of violet, blue, and red lights on sleep in a group of adults. The results showed that violet light increased delta brain wave activity during sleep to a greater degree than blue or red light. Delta waves are associated with deep, restorative sleep stages.
Researchers theorize that violet wavelengths interact with melanopsin receptors in the eye in a manner distinct from other colors. This helps synchronize melatonin secretion and other sleep-related physiological processes. If using violet accents in the bedroom, opt for softer shades which have a more calming effect than bright lavender.
Pink
Soft pink hues can also promote a sense of calm before bed. Researchers suggest that pink’s soothing psychological effects arise from cultural associations – for instance, being swaddled in pink blankets as an infant. Pink’s calming nature has been leveraged in prisons, hospitals, and other settings to help reduce aggressive behavior.
While more research on pink light’s physiological sleep effects is needed, preliminary studies suggest it may boost sleep-related delta brain waves. If using pink lighting in the bedroom, go for muted, darker shades rather than bright neon which can feel overstimulating.
Gray
While not the most exciting color choice, gray can support better sleep when used strategically. Since gray is neutral, it doesn’t stimulate or reflect much light. This helps dial down visual stimulation in the sleep environment to make it easier to unwind and fall asleep.
Consider using gray bedding, rugs, window shades, and paint colors in the bedroom. Gray’s neutrality means it pairs well with other sleep-friendly blue and green accents. Just avoid dark grays which can feel gloomier rather than tranquil. Go for soft, muted grays the color of stones or clouds to relax the mind before bed.
Yellow
Yellow is one of the most energizing, stimulating colors so it’s generally not an optimal choice for the bedroom. Associated with sunshine and warmth, yellow is known to boost mood, alertness and metabolism. While cheery, this also makes it more difficult for the body and brain to transition into sleep.
If using yellow in the bedroom, go for muted mustard or ochre tones rather than bright citrus shades. Pair yellows with blues and greens to counteract their energizing effects. Limit yellow lighting at night since it can interfere with melatonin secretion and make it harder to fall asleep.
Orange
Like yellow, orange is a stimulating, energizing color that is linked to heightened brain activity. Orange reflects more light wavelengths compared to cooler colors, which can make it overstimulating in the evening. Studies show orange light exposure at night leads to lower melatonin release and poorer sleep quality compared to blue and green light.
However, orange can also convey a sense of warmth and comfort, so it doesn’t necessarily need to be banned from the bedroom altogether. Use muted terra cotta tones in bedding, rugs or artwork rather than bright citrusy shades. Avoid orange lighting at night and opt for warmer sunset-like oranges to relax before bed.
Red
Red is the most intense, high-energy color on the spectrum. Associated with heat, danger and excitement, red raises blood pressure, respiration, heart rate, and brain wave activity. Perhaps unsurprisingly, research shows that red light exposure before bed delays the onset of sleep and decreases sleep quality.
Red light at night significantly reduces melatonin release, making it harder to get to sleep. In one study, people exposed to red light before bed took longer to fall asleep, slept for shorter periods of time, and felt less rested the next morning compared to those exposed to blue, green or white light. Red light has also been shown to suppress delta brain wave activity during sleep.
While passionate reds may seem tempting for the bedroom, it’s best to avoid this stimulating color around bedtime. However, muted dusty reds can help dial down the intensity while still adding warmth and connection to the sleep space.
Summary: Cool Color Temperatures Promote Sleep
Research overwhelmingly shows that cooler color temperatures in the blue, green, purple and pink spectrum are most conducive for sleep. These colors relax the nervous system by enhancing calming alpha and delta brain waves. Warmer reds, oranges and yellows boost alertness and brain activity, making it harder to wind down.
While personal color preferences matter, sticking to a cooler palette for bedding, lighting and accent details promotes an environment conducive for rest. Here is a quick summary of how different colors impact sleep:
| Color | Sleep Effect |
|---|---|
| Blue | Increases melatonin, boosts sleep quality |
| Green | Relaxing, calming, promotes deep sleep |
| Violet/Purple | May increase delta wave activity |
| Pink | Has soothing, calming effect on mood |
| Gray | Provides neutral background for rest |
| Yellow | Energizing, may disrupt melatonin secretion |
| Orange | Stimulating, may reduce sleep time and quality |
| Red | Most stimulating, suppresses melatonin and delta waves |
Conclusion
When designing an optimal sleep environment, choose colors that relax the body and mind. Stick to a cooler blue-green palette accented with grays and pale pinks for a sleep-inducing vibe. Limit bright warm colors like oranges and reds which can feel overstimulating at night. Following these simple color guidelines can help improve sleep onset, quality and duration.
