Best (and worst) bedroom colors for a good night's sleep
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.
If you ever find yourself tossing and turning at night, you might be surprised to learn that the colors surrounding you can influence your sleep quality. In other words, the secret to a good night’s sleep might lie, in part, in your bedroom's color palette. Some colors invite calmness and tranquility, while others can lead to restlessness. Discover which shades can help you get better sleep and which tones you might want to avoid.
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 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 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 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.
What is the happiest color for a bedroom?
The happiest color for a bedroom can vary depending on your personal preferences, but generally, warm and cheerful colors can evoke happiness. Soft shades of yellow can bring a sunny, positive vibe to your bedroom, while light greens can create a refreshing and uplifting atmosphere. Even certain blues can be happy and serene. Choose a color that brings you joy and makes you feel good whenever you enter the room.
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