Quick answer: choose a color you like
No wall color is proven to reliably improve everyone’s sleep. Choose paint for the atmosphere you enjoy and focus on a comfortable, dark and quiet room. Wall color is a design choice; the brightness and timing of light reaching your eyes are separate questions.
The CDC explains how light affects circadian rhythms. Blue-containing light can be alerting in the evening; intensity, timing and duration also matter. If you use blue-light accessories, compare their features and avoid assuming that a product guarantees better sleep.
White
White is the color associated with peace and serenity. A room painted white looks fresh and clean, which is calming and restful to weary eyes and soul. Besides, a white room can also be decorated in endless ways, adding florals and lace, or clean lines and contemporary furnishings for different looks.
Blue
There are several calming things associated with blue — from a clear sky to a waterfront. Many people enjoy blue in a bedroom, but that preference does not prove blue paint improves sleep. Setting up the room to look like a sky or a beach can also amp up the relaxation factor.
Beige
This is a truly neutral color, right after white. When choosing beige as your bedroom paint color, stick to warmer tones such as straw and sand since these shades make the room glow in the lamplight and also reflect the sun to brighten the room.
Sage green
The latest rage in paint colors these days is sage green, and it isn’t completely unfounded. Sage green is a color associated with nature – think grass, gardens, trees. And as we all know, nature is calming and soothing more than anything else. Pair sage green with white or honey tones for a nature-inspired look.
Pink
If you thought pink is only for children and women, think again. Pink can create a soft look; whether it feels calming is a matter of preference. When barely-there pink is mixed with other colors like white and silver, it creates a soft look for the room.
Lavender
Another color from the purple family, lavender can be a soft accent or wall color. Evidence does not establish that lavender paint improves sleep or creativity. When paired with white, lavender makes pretty bedroom decor for a softer look.
Gray
The color is usually associated with a gloomy, rainy day when you just want to stay in bed. Gray can be a neutral backdrop; choose the undertone you like and test a sample in your room. Paint color alone is not a proven sleep intervention. Choose the room you enjoy, then consider your mattress, light and noise for comfort.What the evidence says about light and sleep
Wall paint and the light reaching your eyes are different questions. There is limited direct evidence that one bedroom paint color improves sleep. Choose colors based on what you find pleasant.
Light exposure has a clearer relationship with the body clock. The CDC explains that blue and blue-containing white light in sensitive evening hours can suppress melatonin and shift circadian timing. Brightness, duration and timing also matter.
For sleep, keep the room as dark as practical. If you need a light to navigate at night, the CDC suggests a dim red nightlight. A relaxing bedtime routine and a comfortable room may help, but changing paint color is not a treatment for insomnia.
How to choose a bedroom color
Paint a sample and view it in daylight and under your evening bulbs. Consider the finish, how much light the room receives, and whether the color feels comfortable to you. White, blue, beige, sage, pink, lavender and gray are all design options rather than proven sleep rankings.
Good color-changing lights for your bedroom:
| Feature | Light | Description | Image |
|---|---|---|---|
| Smart | Philips Hue White and Color Ambiance Starter Kit | This kit includes three white and color ambiance bulbs and a Hue Hub, which allows you to control the lights from your smartphone or tablet. You can choose from 16 million colors, create custom scenes, and set timers. | |
| Smart | LIFX Beam | This Wi-Fi enabled light bar can be mounted on the wall or behind your TV and can display millions of colors and white shades. It can also be synced with music and movies. | |
| Budget-friendly | Lepro LED Strip Lights with Remote Control | These strip lights come in a variety of lengths and colors, and they can be controlled with a remote control. They are also waterproof, so you can use them in your bathroom or outdoors. | |
| Portable | Govee Aura Smart Table Lamp | This portable table lamp has a built-in battery, so you can take it anywhere. It can display millions of colors and white shades, and it can be controlled with a remote control or your smartphone. | |
| Projector | BlissLights Sky Lite | This projector creates a starry night sky on your ceiling and walls. It can be set to display different colors and patterns, and it has a built-in timer. |
When choosing color-changing lights for your bedroom, consider the following factors:
- Your budget: Smart lights tend to be more expensive than traditional lights, but they offer more features and flexibility.
- The size of your room: If you have a small room, you may not need a lot of lights.
- Your personal preferences: Choose colors and patterns that you find relaxing and calming.
- Ease of use: Consider how easy the lights are to control and whether you need a separate app or remote control.
I hope this helps!
Pricing note: The paint prices below are examples from an older comparison. Check current quotes for your location, finish and quantity.
Best Paint Brands for Your Bedroom
| Brand | Price Range per Gallon | Pros | Cons |
|---|---|---|---|
| Sherwin-Williams | $40-$100 | High quality, durable, wide variety of colors and finishes, many stores for easy access | Can be expensive, some lines contain VOCs |
| Benjamin Moore | $30-$80 | High quality, excellent coverage, known for color selection | Generally more expensive than competitors |
| Behr | $20-$50 | Affordable, good value for the price, easy to find | Lower quality compared to premium brands, may require more coats |
| Farrow & Ball | $120-$150 | Unique, rich colors, high quality, eco-friendly | Very expensive, limited availability |
| Clare | $65 | Zero VOC, good quality, curated color selection | Limited color options, online only |
| Rust-Oleum | $10-$30 | Affordable, versatile, many specialty paints | Lower quality than some, may have strong odor |
Additional factors to consider:
- Project type: Are you painting walls, trim, furniture, or another surface? Different paints are better suited for different applications.
- Finish: Do you want a flat, eggshell, satin, or gloss finish? Each offers different durability and aesthetic qualities.
- Environmental concerns: Are you looking for a low-VOC or eco-friendly paint?
- Personal preference: What colors and brands appeal to you most?
Frequently asked questions
What color is scientifically proven to help everyone sleep?
No single wall color is established as the best sleep color for everyone. Choose a shade you enjoy and test it under your room’s daytime and evening lighting.
Is blue paint the same as blue light?
No. A blue wall and light emitted by a screen or bulb are different things. Light reaching your eyes at night can affect alertness and the body clock; see the CDC’s guidance on light and sleep.
How can I choose a paint color?
Try sample swatches on more than one wall, look at them at different times of day, and compare them with your bedding and flooring before buying a full quantity.
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