BEST COLORS FOR SLEEP
What Science and Design Say About Soothing Sleep Spaces
When it comes to creating the perfect sleep environment, most people focus on the mattress, pillows, blackout curtains, or sound machines. But one of the most overlooked — and most powerful — factors in a restful bedroom is color.
The shade of your walls, bedding, night light, and even your pajamas can impact how well you rest.
Let’s take a closer look at the best colors for sleep, the psychology behind them, and how to use them in your bedroom to maximize relaxation and sleep quality.
Table of Contents
Why Color Affects Sleep
Color influences your mood, your stress levels, and even your body’s internal clock. Scientific studies show that certain hues can help calm the nervous system, lower heart rate, and reduce anxiety — all of which are essential for good sleep.
This is due in part to how colors affect the brain. The human eye sends signals to the brain based on the light it perceives. Warm colors tend to increase alertness and stimulate energy, while cool colors generally promote relaxation and rest.
If you are struggling with insomnia, restlessness, or just want to improve your sleep quality, choosing the best colors for sleep may be the low-effort, high-impact change you need.
Best Colors for Sleep: Top Choices Backed by Psychology and Design
1. Blue: The Gold Standard of Sleep Colors
Numerous studies — including one from Travelodge that surveyed over 2,000 homes — found that blue bedrooms lead to the best sleep. People with blue walls slept an average of 7 hours and 52 minutes per night.
Why it works:
Blue tones are associated with calmness and serenity.
The color blue reduces blood pressure and slows down heart rate.
It may even trigger the production of melatonin, the sleep hormone.
Best shades of blue for sleep:
Soft sky blue
Powder blue
Dusty blue
Navy (when used with balance)
How to use:
Paint your bedroom walls a soft blue.
Use blue sheets or throw pillows.
Pair with whites or grays for a clean, peaceful palette.
2. Green: Refreshing and Relaxing
Green is the color of nature, growth, and renewal. It’s also one of the best colors for sleep due to its soothing properties.
Why it works:
Green creates a sense of balance and harmony.
It’s associated with tranquility and reduces eye strain.
Lighter greens can make a space feel peaceful and spacious.
Best shades of green for sleep:
Sage
Olive
Mint
Seafoam
How to use:
Accent walls or upholstered headboards in sage green.
Green throw blankets or bedding made from natural fibers.
Pair with wood accents for a nature-inspired aesthetic.
3. Neutral Colors: White, Beige, and Taupe
While not as overtly relaxing as blue or green, neutral tones are still among the best colors for sleep — especially when paired with soft lighting and minimal decor.
Why it works:
Neutrals offer a clean, uncluttered feeling.
They can act as a blank canvas that reduces sensory stimulation.
Great for pairing with other calming tones like soft pink or pale blue.
Best neutrals for sleep:
Cream
Light gray
Warm taupe
Off-white
How to use:
Full wall coverage or base bedding color.
Mix textures (linen, cotton, bamboo) for added coziness.
Use white noise machines and natural light to enhance the sense of peace.
4. Lavender and Soft Purple: For a Hint of Calm Luxury
While purple can be stimulating in its deeper tones, lavender (a soft tuned purple) is one of the best colors for sleep thanks to its soft and calming appearance.
Why it works:
Lavender is tied to relaxation and mood stabilization.
Light purple shades can feel romantic and restful.
Aromatherapy with lavender is also linked to better sleep.
Best purples for sleep:
Lavender
Lilac
Mauve
Periwinkle
How to use:
Lavender accent walls or area rugs.
Sheets, comforters, or pillowcases in soft lilac.
Combine with ivory or pale gray for a sophisticated look.
5. Pink (in Soft, Dusty Shades)
Pale pink may not be your first thought when considering the best colors for sleep, but it’s surprisingly effective — especially in soft, muted shades.
Why it works:
Soft pinks evoke feelings of love and calm.
Muted pink can reduce feelings of aggression or stress.
Works well for children’s rooms and adults seeking comfort.
Best pinks for sleep:
Blush
Dusty rose
Petal pink
How to use:
Pale pink bedding with white accents.
A pink accent chair or upholstered headboard.
Avoid bold or neon pinks, which can overstimulate.
Colors to Avoid in the Bedroom
Just as there are best colors for sleep, there are also colors you should steer clear of, if you are trying to wind down at night.
Red
Increases heart rate and blood pressure.
Associated with danger or passion — not ideal for rest.
Bright Orange
Energetic and stimulating.
May trigger activity and alertness.
Vibrant Yellow
While cheerful, it can overstimulate the brain.
Best saved for kitchens or home offices.
Black or Dark Gray
Can feel too heavy or oppressive.
May lead to feelings of sadness or isolation.
Color Psychology and Sleep Quality: The Science Behind the Shades
Color psychology is the study of how color influences mood and behavior. While it is not an exact science, there’s growing evidence that the visual cues in our environment — including color — play a major role in our mental and physical well-being.
In one 2013 survey of over 2,000 British homes:
Blue bedrooms had the best sleep quality.
Yellow, green, and silver followed closely behind.
Purple, brown, and gray were associated with poor sleep.
Why is this important?
Because your brain is constantly processing visual information — even as you are falling asleep. A calm, well-balanced color palette can help signal to your body that it is time to rest.
Choosing the Best Colors for Sleep Based on Your Needs
Everyone has different preferences, and your ideal sleep color might depend on your personality, location, and lifestyle. Here’s a quick breakdown:
For Insomniacs:
Best colors: Blue, lavender, sage green.
Why: These colors reduce overactive thoughts and calm the nervous system.
For Kids:
Best colors: Pale blue, soft pink, mint green.
Why: They feel safe and soothing without overstimulation.
For Minimalists:
Best colors: White, beige, pale gray.
Why: Clean palettes reduce mental clutter and promote focus on rest.
For Stress Relief:
Best colors: Lavender, seafoam, dusty rose.
Why: Promote emotional balance and a sense of well-being.
Tips to Incorporate the Best Colors for Sleep into Your Bedroom
Even if you can’t repaint your walls, there are plenty of easy ways to bring restful colors into your sleep space.
1. Start with Bedding
Choose sheets, duvet covers, and throw pillows in the best colors for sleep like pale blue, soft gray, or sage green.
2. Accent with Decor
Add pops of calming color through lampshades, rugs, artwork, or curtains.
3. Lighting Matters
Avoid harsh overhead lights. Use warm, soft lighting that complements your color scheme.
4. Use Color in Layers
Build a color palette with multiple tones in the same family (e.g., soft blue walls, navy throw, gray accents).
5. Avoid Color Overload
Stick to 2-3 main tones and avoid busy patterns. Simplicity aids in sleep.
Eco-Friendly Options in the Best Sleep Colors
If you are looking for bedding or sleepwear in the best colors for sleep, consider eco-conscious materials like:
Bamboo viscose
Linen
These fabrics are breathable and available in relaxing shades like sky blue, misty green, or blush.
The Best Colors for Sleep Can Transform Your Nights
Creating a restful bedroom doesn’t require a full renovation. A few thoughtful color choices can help turn your space into a sleep sanctuary. Whether you gravitate toward the serenity of blue, the earthiness of green, or the simplicity of neutrals, finding the best colors for sleep can improve not just your room’s aesthetic — but your overall well-being.
So next time you’re tossing and turning, ask yourself: Is it time for a color refresh?
References
- Travelodge. (2013). THE SECRET TO A GOOD NIGHT’S SLUMBER IS TO SLEEP IN A BLUE BEDROOM . Retrieved from https://www.travelodge.co.uk/press-centre/press-releases/SECRET-GOOD-NIGHT%E2%80%99S-SLUMBER-SLEEP-BLUE-BEDROOM
- Color Physchology. Color Psychology: A Guide for Designers, Marketers & Students. Retrieved from https://www.colorpsychology.org/
FAQ
Most frequent questions and answers
Soft blues, greens, and neutrals like beige and taupe are the most calming and sleep-friendly colors.
Yes, studies show blue helps reduce heart rate and promotes deeper, longer sleep.
Dark colors like black or red can feel intense and stimulating, which may interfere with relaxation.
Yes, soothing wall colors help signal your brain that it’s time to wind down and rest.
Choose muted shades like pale blue, sage green, or soft gray to create a calming sleep environment.
More Sleep Resources
What are the best colors for sleep?
Soft blues, greens, and neutrals like beige and taupe are the most calming and sleep-friendly colors.
Is blue really the best color for sleep?
Yes, studies show blue helps reduce heart rate and promotes deeper, longer sleep.
Are dark colors bad for sleep?
Dark colors like black or red can feel intense and stimulating, which may interfere with relaxation.
Can wall color affect how I sleep?
Yes, soothing wall colors help signal your brain that it’s time to wind down and rest.
What color should my bedding be for better sleep?
Choose muted shades like pale blue, sage green, or soft gray to create a calming sleep environment.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
