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Best Bedroom Colors for Sleep – 3 That Work

bedroom colors

The relationship between colors and sleep is interesting, but not entirely straightforward. Here’s what we know:

Light colors and sleep:

    • Warm light: Hues like red, orange, and yellow tend to be calming and can promote relaxation before bed. This is because they have less blue light, which suppresses melatonin production (the sleep hormone). Using amber or red-toned light bulbs in the evening can create a sleep-conducive atmosphere.
    • Cool light: Blue light, found in electronics and daylight, signals wakefulness and alertness. Exposure to blue light in the evening can disrupt your sleep cycle, making it harder to fall asleep and stay asleep. Avoid screen time close to bedtime, and consider using blue light filters on your devices.

Bedroom wall colors and sleep:

    • Research is limited: While studies haven’t conclusively proven a direct link between bedroom color and sleep quality, some suggest calming colors like light blue, green, and lavender can create a peaceful environment.
    • Personal preference matters: Ultimately, the best color for your bedroom is the one that makes you feel relaxed and calm. Consider colors you find soothing and avoid overly stimulating or dark shades.

Additional tips for better sleep:

    • Keep your bedroom dark: Eliminate light sources as much as possible, including using blackout curtains or an eye mask.
    • Maintain a cool temperature: Aim for a bedroom temperature between 60-67°F (15-19°C).
    • Create a relaxing bedtime routine: This could include taking a warm bath, reading a book, or practicing light stretches.
    • Avoid caffeine and alcohol before bed: These substances can interfere with sleep quality.
  • See a doctor if you have persistent sleep problems: If you’re struggling to sleep despite trying these tips, consult a healthcare professional to rule out any underlying medical conditions.
Not many would consider it, but the color of the bedroom has a significant impact on sleep quality. If you’re someone with no sleep disorder, any color that you love will work in a bedroom. But if you constantly find it hard to fall or stay asleep, then changing your bedroom color could help you get better rest at night. A paint makeover isn’t the first thing people think of for getting better sleep, but paint colors are known to have quite some effect on how you sleep.   Here are seven paint colors that are best for a restful sleep.  


white bedroom 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 BedroomThere are several calming things associated with blue — from a clear sky to a waterfront. In the same way, a blue bedroom is also conducive to sleep. Research has found that people who have blue bedrooms fall asleep more easily because of the calming properties of the color. Setting up the room to look like a sky or a beach can also amp up the relaxation factor.  


Beige BedroomThis 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

sage greenThe 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. When paired with other shades of white or honey, sage green makes a bedroom inviting and restful, and makes you want to go to sleep right away.  


pink bedroomIf you thought pink is only for children and women, think again. Time and again, pink has featured on the list of restful bedroom paint colors, and not without reasons. Pink is one of the most calming colors, known to promote feelings of joy and peace. When barely-there pink is mixed with other colors like white and silver, it creates and soft and pretty look for the room.   Lavender lavender bedroomAnother soothing color from the purple family, lavender has been found to boost rest at nighttime. Lavender is also known to boost creativity, so waking up in a lavender room could lead to a more productive day. When paired with white, lavender makes pretty bedroom decor while also promoting calm.  


gray bedroomThe color is usually associated with a gloomy, rainy day when you just want to stay in bed. Painting your bedroom gray could have the same effect, helping you sleep more easily and feeling more refreshed.   Although the paint colors alone cannot guarantee proper sleep, they do have a certain impact on the quality of sleep. Creating a serene and restful atmosphere in your bedroom could actually help you get better sleep every night.
Zecliner 2+

While research on the exact impact of specific colors on sleep is ongoing, there are indeed studies exploring the connection between color, light, and sleep quality. Here are some examples:

Light and Sleep:

    • Effect of Color Light Stimulation Using LED on Sleep Induction Time: This study explored the impact of different colored LED light on sleep onset time. It found that preferred color light stimulation resulted in the fastest sleep onset, suggesting a link between personal preference and sleep induction.
    • The influence of blue light on sleep, performance and wellbeing in young adults: This systematic review looked at the various effects of blue light exposure. It found mixed results, with some studies showing blue light disrupting sleep, while others reported positive effects on alertness and performance. This highlights the complexity of the blue light and sleep relationship.
    • Sleep Colors Your View of the World: Study Suggests that Sleep Restores Proper Color Perception: This research investigated the impact of sleep on color perception. It found that sleep helps reset color perception to a neutral state, suggesting a potential role of sleep in cognitive function beyond just rest.

Bedroom Color and Sleep:

    • What Color Helps You Sleep?: This article by the Sleep Foundation acknowledges the limited research on bedroom color and sleep directly. However, it cites a survey where people with blue bedrooms reported longer sleep durations. It emphasizes the importance of considering both color preference and individual response.


While specific color recommendations may vary based on personal preferences and individual responses, it’s clear that light plays a significant role in sleep regulation. Blue light exposure in the evening tends to be disruptive, while calming colors and warm lighting might create a more sleep-conducive environment. Experiment with different colors and lighting setups to find what works best for you. Remember, a holistic approach to sleep hygiene is crucial, encompassing factors like bedroom temperature, regular sleep schedule, and relaxation techniques alongside light and color considerations.

It’s important to note that these are just a few examples, and further research is needed to fully understand the intricate relationship between color, light, and sleep. However, the studies mentioned offer valuable insights and guidance for creating a sleep environment that optimizes your well-being.

Good color-changing lights for your bedroom:

SmartPhilips Hue White and Color Ambiance Starter KitThis 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.
SmartLIFX BeamThis 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-friendlyLepro LED Strip Lights with Remote ControlThese 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.
PortableGovee Aura Smart Table LampThis 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.
ProjectorBlissLights Sky LiteThis 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!

Best Paint Brands for Your Bedroom

BrandPrice Range per GallonProsCons
Sherwin-Williams$40-$100High quality, durable, wide variety of colors and finishes, many stores for easy accessCan be expensive, some lines contain VOCs
Benjamin Moore$30-$80High quality, excellent coverage, known for color selectionGenerally more expensive than competitors
Behr$20-$50Affordable, good value for the price, easy to findLower quality compared to premium brands, may require more coats
Farrow & Ball$120-$150Unique, rich colors, high quality, eco-friendlyVery expensive, limited availability
Clare$65Zero VOC, good quality, curated color selectionLimited color options, online only
Rust-Oleum$10-$30Affordable, versatile, many specialty paintsLower 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?

2 thoughts on “Best Bedroom Colors for Sleep – 3 That Work”

  1. We were planning to make a few adjustments to my brother’s beach house before we settled in for vacation. I like how your article suggested blue as a bedroom color due to it’s calming properties and for the fact that having the rooms be blue is synergistic with the beach and swimming pools we’ll be spending time at. I’ll be sure to look for mattresses and other bedroom fixtures that will go in line with your suggestions while we still have time before vacation. Thank you!

  2. Thank you so much . I didn’t know that certain colours has meaning like that. I need to decorate my full house .I have got some ideas but my problem is the colours. I love yellow and red since as a young age. Any ideas or help to make my house to a comfortable home.
    Thank you and I really appreciate


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