When it comes to getting a good night’s sleep, one often overlooked factor is the color of your pajamas and bedding. While things like room temperature, noise levels, and pre-bed routines play a major role in sleep quality, the colors you surround yourself with as you sleep may also influence how restful your slumber is.
Some colors are thought to be more soothing than others. Cooler, paler shades like blue, green, and lavender are often recommended for the bedroom for their calming, relaxing properties. Warmer, brighter colors like red, orange, and yellow are believed to have a stimulating effect that could disrupt sleep.
So do certain colors actually help us fall asleep faster and sleep more soundly? Let’s take a look at what science has to say about the relationship between color and sleep.
The Theory Behind How Color Affects Sleep
The concept that color can impact mood and arousal levels is grounded in color psychology. Research has found that different colors evoke different psychological and physiological responses in people.
For example, blue is often associated with calmness and relaxation. Red, on the other hand, is considered a stimulating, high energy color. These associations may stem from our natural environment and evolution. For instance, blue conjures images of the peaceful sky and ocean, while red calls to mind fire and blood.
When it comes to sleep, cooler colors like blues and greens are thought to be the most sleep-promoting because they have a relaxing, sedative effect. Warmer colors like reds, oranges, and yellows are believed to inhibit sleep due to their stimulating qualities.
The mechanisms behind how colors influence us are not fully understood, but are likely multifaceted. Here are some of the ways different colors may impact sleep:
Light Wavelengths
The wavelengths of light associated with different colors may play a role. Shorter, blue wavelengths have a calming effect. Longer, red wavelengths are activating. This is why blue light exposure from screens before bed delays sleep onset and reduces sleep quality. Surrounding yourself in cooler colored light at night may promote sleepiness.
Associations and Learning
The psychological associations we have built up around different colors over our lives also shape their emotional impact. For example, we associate the blue of a clear daytime sky with wakefulness, which may make blue less sleep-promoting. Red’s association with danger, blood, and urgency may increase stress levels at bedtime.
Arousal Mechanisms
Some research points to direct effects of color on brain arousal mechanisms. Blue light exposure at night, for example, reduces production of the sleep-promoting hormone melatonin. Orange light has been found to directly increase brain activity. More research is needed to clarify these mechanisms.
Individual Differences
Not everyone reacts the same way to color. Personal experiences and cultural associations shape our psychological responses. Someone with positive childhood memories of bright yellow bedding may find it soothing, while another person may be kept awake by yellow’s intensity. Green may seem either relaxing or nauseating depending on personal color preferences.
Studies on Color and Sleep Quality
A number of studies have tried to determine if surrounding yourself with certain colors in the bedroom can influence sleep. Here’s a look at some of the research that’s been conducted.
Blue and Lavender for Relaxation
Several studies have found that sleeping in a blue or lavender colored room seems to lead to better sleep quality compared to warmer colors.
In one study, undergraduates wore blue-tinted glasses that blocked wavelengths associated withalertness for several nights. They experienced improved sleep quality and duration compared to students who wore clear glasses, suggesting blue light exposure positively impacted sleep.
Another small study had participants sleep in rooms painted either blue, lavender, yellow, or orange for two nights. Participants in the blue and lavender rooms slept better and spent more time in deep, restorative stages of sleep compared to those in the warmer colored rooms.
These findings align with color psychology theories that cooler colors like blues and purples have a calming, sleep-promoting effect. The blue light wavelength effects blocking alertness signals may also play a role.
Pink Noise and Reduced Anxiety
Pink noise refers to gentle, soothing sound frequencies similar to white noise but weighted toward bass tones. A recent study explored the effects of combining pink noise exposure with different colored room lighting on sleep.
Participants slept in rooms lit with red, blue, green or white light combined with pink noise. While pink noise improved deep sleep across all colors, red light combined with pink noise led to the greatest reductions in pre-sleep anxiety levels.
This indicates red light may help decrease emotional arousal before bed, even though red wavelengths are stimulating. More research is needed to clarify these potential effects.
Green for Delta Waves
Delta brain waves are associated with deep, dreamless slow wave sleep. A study exposed participants to blue, purple, green, yellow or orange light during an afternoon nap. Participants had the highest amounts of delta wave activity while napping under the green light.
Green light exposure has also been shown to increase melatonin secretion at night and improve vision. Researchers theorize green light’s unique hue may make it most optimal for sleep-wake regulation.
Neutral Tones to Avoid Stimulation
While cool colors like blues seem to have a calming effect, some research suggests more neutral tones may be superior for avoiding sleep disruption.
One study tested four room colors: blue, green, red and beige. While sleep onset was quicker in the blue room, the beige room led to a higher quality of sleep overall. The authors theorize brighter colors like blue may disrupt sleep by causing more light absorption through closed eyelids.
Aim for neutral shades if you want to play it safe with a color scheme unlikely to impair your sleep.
Best and Worst Colors for Sleep by Category
Based on the research, here are the best and worst bedroom colors for sleep in different categories.
Best Bed Sheets and Bedding
- Light blue
- Lavender
- Soft green
- Neutral beige
- Pale gray
Light blue, lavender and soft green bedding have relaxing properties that promote deep rest. Neutral beige and pale gray are unlikely to disrupt sleep.
Worst Bed Sheets and Bedding
- Bright red
- Orange
- Yellow
- Hot pink
Vibrant warm shades like bright reds, oranges and yellows have stimulating effects that can impair sleep onset and quality. Hot pink is also likely too activating for sound slumber.
Best Wall and Ceiling Colors
- Soothing blue
- Pale green
- Soft purple or lavender
- Neutral white or beige
- Gray
Aim for soft, cool-toned blue, green or lavender walls. Neutral white, beige and pale gray ceilings are unobtrusive.
Worst Wall and Ceiling Colors
- Bright red
- Bold orange or yellow
- Hot pink
Red, orange and bright yellow walls provide too much visual stimulation. Hot pink would also be far too activating on the ceiling.
Tips for Choosing Sleep-Promoting Colors
Here are some top tips for selecting bedding and bedroom colors optimized for better sleep:
- Stick to cool, calm hues like blue, green, purple or neutrals like beige.
- Prioritize lighter, softer, muted shades over darker, brighter, more saturated colors.
- Consider color psychology but also personal preferences – not everyone reacts the same way to color.
- Incorporate multiple sleep-friendly colors in bedding, wall paints, artwork for a layered effect.
- Make changes gradually so your sleep isn’t disrupted by drastic differences in your bedroom’s look.
- Limit warm reds, oranges and yellows to accent decor rather than main colors.
- Don’t underestimate the power of quality sleep and a peaceful bedroom – invest in good bedding and consider professional paint colors.
With some mindfulness around color selection, you can create a beautifully restful sleep sanctuary designed to help you fall asleep and slumber more soundly.
Frequently Asked Questions
Here are answers to some common questions about how color impacts sleep:
Why do cool colors help sleep better than warm colors?
Cooler colors like blues and greens have a calming, relaxing effect on mood and arousal levels, which promotes sleep onset and quality. Warmer reds, oranges and yellows stimulate the brain and emotions, making it harder to fall and stay asleep.
How quickly do bedroom colors affect sleep?
Most studies find color influences sleep after just a couple nights of exposure. However, the extent of the impact likely depends on how starkly your new sleep environment differs and how sensitive you are to color changes. Gradual adjustments may allow your sleep to adapt more seamlessly.
Which is more important – bedding color or wall color?
Since you spend your sleeping time directly on the bed, bedding color may be most influential. However, wall colors make up a greater proportion of your visual field and set the overall tone of the room. A combination of bedding and wall colors is ideal.
What about luminosity – do lighter or darker shades work better?
Research points to lighter, muted, softer shades being optimal for sleep. However, you want the room dark enough at night to allow melatonin release and light absorption through eyelids. Lighter colors can reflect more light, so aim for soft light colors rather than bold brights or very dark shades.
Are there gender differences in response to color for sleep?
Studies have not uncovered major gender differences. However, women may be more attuned to color’s aesthetic factors than men. Personal color preferences and experiences likely play a bigger role than gender. Focus on choosing colors with proven sleep benefits that also appeal to your own sensibilities.
Conclusion
While more research is still needed, the evidence suggests surrounding yourself with cooler, softer blue, green, purple and neutral shades in the bedroom promotes the best sleep. These colors have relaxing, non-stimulating properties that facilitate falling asleep faster and experiencing higher quality shut-eye.
Aim for lighter versions of these hues in bedding and wall paints to create a peaceful sleep sanctuary. Avoid brighter, warmer reds, oranges and yellows, especially right around the bed. With a soothing color palette, you can optimize your bedroom environment for your best possible sleep.
