Best bedroom colors for sleep: Calming colors for your bedroom
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Did you know that the color of your bedroom can impact your sleep? Learn which calming and relaxing colors can help you sleep, and which colors to avoid.
Color doesn’t just fill a room: it sets the tone for your experience. And in the bedroom, that experience really matters. After all, you want to create an environment that’s conducive to sleep — and the right shade doesn’t just look good, but helps your brain and body shift into sleep mode.
Softer, more soothing tones can help you breathe more deeply, your shoulders drop, and your mind quiet down. On the flip side, bolder hues can leave you overstimulated, making it harder to power down at the end of the day. The color on your walls, your bedding, or even the accents you glance at before closing your eyes can all send subtle signals to your brain about whether it’s time to be alert or time to let go.
Here’s how the best bedroom colors work with your body’s natural rhythms to support deeper rest, and what to keep in mind when choosing the most calming color for your bedroom.
Can the color of your bedroom impact your sleep?
Color can have a remarkable ability to influence our emotions and behaviors. Have you ever walked into a room and instantly felt a sense of calm? Or a burst of energy? When it comes to the bedroom, color can have a powerful influence on the quality of our sleep.
Scientific studies have shown that certain colors can trigger physiological and psychological responses. Understanding the connection between color and emotion comes from an area of study called color psychology, which focuses on how color affects our daily lives. Some hues can actually lower your heart rate and reduce stress levels, making it easier for you to drift off to sleep. On the other hand, some colors can stimulate your mind and make relaxation more challenging.
When you’re deciding on the best bedroom colors for sleep, it’s important to consider how different shades make you feel. While there are general guidelines to help you choose, individual preference can play a significant role. You can make your bedroom a retreat that reflects your unique style. The right color can help you create an environment that’s both visually appealing but also emotionally conducive to sleep.
The best bedroom colors for sleep
Your bedroom can be your personal sanctuary, a place where you can retreat and enjoy a restful night’s sleep. When choosing the decor of your bedroom, experiment with different shades to find what truly works for you.
1. Blue could evoke a sense of calm
Often touted as the best color for sleep, blue is reminiscent of the sky and sea, possibly evoking a sense of calm and serenity. Some surveys suggest that people sleeping in blue rooms tend to enjoy longer, more restful sleep. The color blue may potentially lower heart rate and blood pressure, which are key components in relaxing before bed.
2. Green can bring tranquility
Green may bring the tranquility of nature into your bedroom. It’s associated with renewal and rest, helping reduce anxiety and promote wellbeing. Sleeping in a green-hued room can help you wake feeling refreshed and rejuvenated.
3. White and light gray could feel clean and spacious
While not strictly a color, white and very light grays are a popular choice for walls and bedding. A soft white or gray creates a peaceful and clean ambiance. They can make a small bedroom feel more spacious and airy, promoting a clutter-free mind. What’s more, white and light gray are excellent for those who prefer a minimalist approach.
4. Beige and cream may be more inviting
Both white and off-white shades are recommended colors according to Feng Shui principles. The simplicity and warmth of beige can create a cozy, inviting bedroom environment. A neutral color that’s gentle on the eyes, beige works well with other soothing accents, making it a versatile choice for a sleep-friendly bedroom.
5. Light pink can provide comfort
The soft, nurturing qualities of light pink can be surprisingly effective in a bedroom. It can promote feelings of comfort and warmth, making it easier to unwind and drift off to sleep.
The worst bedroom colors for sleep
While certain colors can help you achieve a restful night’s sleep, others might cause restless nights. These colors can have a significant impact on the energy and mood of a room. If you’ve been having trouble sleeping and your bedroom contains any of these colors, it might be worth a change. It’s always worth remembering that personal preference plays a role—what’s most important is creating a space that feels right to you. Even if you love a color that’s typically considered ‘bad’ for sleep, it might just be the perfect choice for your bedroom if you find it soothing.
1. Red can raise your heart rate
Red is a powerful color often associated with energy, passion, and aggression. Red can raise your heart rate and boost your energy levels, which isn’t great when you’re trying to wind down for the night.
2. Black can make spaces feel smaller
Chic and dramatic, black might be too intense in a bedroom. It can make a space feel smaller and more enclosed, potentially leading to feelings of confinement or restlessness. If you love black, consider using it as an accent rather than a primary wall color. Perhaps a black accent pillow or throw blanket could be an option.
3. Purple could be overstimulating
Purple can be too stimulating for a bedroom, particularly in its brighter and more saturated forms. It’s often associated with creativity and imagination, which might not be helpful when you’re trying to quiet your mind before sleep.
4. Dark brown may feel gloomy
Dark brown can create a gloomy, heavy atmosphere in a bedroom. It might feel too oppressive, especially in smaller spaces, and can hinder the creation of a sleep environment that feels airy.
5. Bright yellow and orange can be too exciting
While cheerful and sunny, bright yellows and oranges can stimulate and create feelings of excitement rather than calm and relaxation. If you’re a fan of yellow, try softer, muted shades instead of vibrant ones.
How to set up your bedroom for better sleep
Creating a bedroom that’s conducive to good sleep involves more than the color of the walls. The way you set up and accessorize your space can significantly affect how well you rest. By setting up your bedroom thoughtfully, you can create an environment that looks good and feels relaxing. But the most important thing is to create a space that feels right and comfortable for you.
1. Complement wall colors with bedding
Your bed is the centerpiece of your bedroom. Opt for bedding in calming colors that promote relaxation. Soft, breathable fabrics like cotton or linen can enhance comfort, helping you sleep better.
2. Use natural and soft lighting
Lighting can transform the way your bedroom feels. Soft, warm color lights can create a cozy and relaxing atmosphere. Consider dimmer switches or lamps with adjustable settings to control the intensity of light, especially as you wind down for the night.
3. Keep a clutter-free space
A tidy bedroom can lead to a more peaceful mind. Clutter can be distracting and subtly stress-inducing, making it harder to relax. So keep your bedroom organized and free of unnecessary things.
💙 Why stop at decluttering your bedroom when you can also declutter your mind? This Evening Wind Down stretch sequence is perfect for releasing tension from the day and freeing your mind before bed.
4. Incorporate relaxing elements
Decorate your bedroom with elements that enhance its tranquility. Think about art in a soothing color, a soft, luxurious rug, or indoor plants to purify the air and add a touch of nature.
💙 Your bedroom can promote relaxation, and so can your breath. Learn nighttime breathing techniques like Breathe Into Relaxation to release unnecessary stress from your body and mind.
5. Control the temperature
Ensure your bedroom is at a comfortable temperature for sleeping, usually between 60–67 degrees Fahrenheit.
6. Consider your room layout
Where you place your furniture can affect the feel of your room. Aim for a layout that promotes a sense of stability and calm, with your bed in a comfortable position. Try to place it with a clear view of the door, but not directly in line with it.
7. Limit electronic distractions
Electronics can be a significant sleep disruptor because the blue light from screens can interfere with your sleep cycle. Try to keep TVs, computers, and phones out of the bedroom—or at least limit their use before bedtime. If you must use devices before bed, ensure the content you’re absorbing promotes quality rest, like sleep stories or white noise.
💙 Allow yourself to Unwind into Sleep with this meditation by Chibs Okereke.
Best bedroom colors for sleep FAQs
What colors should you avoid in a bedroom?
Some colors can make it harder to fall asleep by being too stimulating. For instance, bright red can raise heart rate and energy levels, which can interfere with relaxation, while bold purples may spark creativity and keep your mind active when you need it to settle down.
Bright yellow and orange, while cheerful, can also be overstimulating for bedtime. Even darker shades like black or deep brown may feel heavy or confining, which is not ideal for a calm sleep environment.
But if you love these colors, there’s still a way to incorporate them: try using them in small doses, such as for accent pillows, décor pieces, or art, while keeping your main wall colors softer and more soothing. Sticking with muted tones and neutrals as the base will help create a calm bedroom atmosphere that supports deeper rest.
How do I choose calming bedroom colors that fit my style?
When choosing calming bedroom colors, think about both science and personal taste. Research shows that soft blues, greens, and neutrals like beige or gray are among the best colors for sleep because they reduce stress and promote relaxation, but your emotional connection to a color matters too.
Start by considering how certain hues make you feel: do they bring calmness, or do they feel too bright and energizing? From there, match colors to your style. If you love a minimalist look, whites and light grays can work beautifully. If warmth feels more comforting, beige and cream are excellent choices.
You can also layer accent colors through bedding, rugs, or wall art while keeping your main walls a calming tone. This approach will make sure your bedroom feels both sleep-friendly and authentic.
What are the most calming colors for bedroom walls?
When selecting calming colors for your bedroom walls, consider hues that promote relaxation and tranquility. Soft blues, gentle greens, and neutral tones like beige and light gray are excellent choices. These colors can create a serene atmosphere conducive to restful sleep. Incorporating these shades into your bedroom decor can enhance the overall calming effect of the space
What color bedroom is the most relaxing?
For a truly relaxing bedroom, consider colors that evoke a sense of calm and tranquility. Soft blues, reminiscent of the sky and ocean, are widely regarded as the most relaxing for a bedroom. Gentle greens, which bring to mind natural landscapes, and warm neutrals like beige or soft whites, can also create a serene and peaceful setting.
What color is best for bedroom sleep?
The best color for bedroom sleep typically includes shades that are calming and soothing. Blue has serene and tranquil qualities, closely followed by soft greens and earthy tones like beige. These colors tend to lower stress and create a peaceful environment, making it easier to fall and stay asleep. The key is to choose a color that you personally find relaxing.
What color helps you stay asleep?
Colors that help you stay asleep are typically those that create a calming atmosphere in your bedroom. Soft, muted colors like gentle blues, greens, and neutrals can be excellent choices as they’re less likely to stimulate your brain and more likely to promote a restful environment. Light pinks and lavender can also be soothing, as long as they’re soft and not too bright or intense.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
