This is how bad bedroom wall colors can affect your sleep

Struggling with insomnia can be an exhausting experience, and many overlook the impact that bedroom color can have on sleep quality. Scientific research by NCBI and expert opinions consistently point to specific hues that create a calming atmosphere, conducive to rest. Cooler colors, such as blue, green, and purple, are often associated with calmness and relaxation, which may contribute to a more peaceful sleep environment.

The colors of the walls can impact a person’s ability to sleep, potentially aiding in the treatment of insomnia. Psychological studies have documented the calming effect of blue and the sleep-inducing qualities of purple. On the other hand, vibrant solid colors, like pure red, orange, and yellow, are typically associated with energy and excitement, which may not be conducive to sleep. Warm earthy and neutral colors, such as off-white, beige, brown undertones, and gray or combinations of their hues, can create a sense of tranquility and may help promote sleep.

Here are some of the recommended bedroom colors to address insomnia and promote a tranquil setting for better sleep:

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George Nicola

George is a seasoned interior designer and property marketing strategist with over 13 years of experience. He specializes in transforming properties into visually stunning spaces, helping clients recognize the potential and beauty in each property. With an impressive international client base of exciting projects throughout Europe and America.

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  • Reds

Benjamin Moore: “Dinner Party” (AF-300): This is a deep, warm red with subtle brown undertones. It creates a cozy, intimate atmosphere perfect for winding down before sleep.

Sherwin-Williams: “Reddened Earth” (SW 6120): A slightly muted, earthy red that’s less intense than a bright crimson. It offers a calming, grounding effect without being overly stimulating.

George Nicola from TALLBOX says: Everyone reacts differently to light and color. While muted earthly brown, green, and some reds are generally considered the best, experiment to see what works best for you.

  • Blues

RAL 5022: Night Blue
Benjamin Moore: Van Deusen Blue (HC-156)
Benjamin Moore: Breath of Fresh Air (806)
Sherwin-Williams: RAL 5022: Night Blue
Sherwin-Williams: Sleepy Blue (SW 6225)
Sherwin-Williams: Naval (SW 6244)

A light, airy blue that mimics the sky on a bright day, promoting feelings of calmness and stability or a moody, dark blue that encourages sleep and creates a cocooning feel. These blue shades are good for their calming and sleep-promoting qualities, which can help create a more restful bedroom environment.

  • Greens

RAL 6021 / 6020: Pale / Chrome Green
RAL 6025: Fern Green
RAL 6027: Light Green
RAL 6029: Mint Green
Benjamin Moore: “Soft Fern” (2144-40)
Sherwin-Williams: “Sea Salt” (SW 6204)

Green light and colors has been found to induce sleep and promote relaxation. It is less likely to suppress melatonin compared to blue light found by NCBI. Green environments (both natural and artificial) have been linked to lower stress levels and improved mood.

A minimally decorated bedroom with a wooden bed frame, light green bedding, and a nightstand featuring a lamp and ceramic vase. Earth-toned decor elements, such as pampas grass and curtains, are present—these bedroom colors are known to help cure insomnia.
A minimally decorated bedroom with a wooden bed frame, light green bedding, and a nightstand featuring a lamp and ceramic vase. Earth-toned decor elements, such as pampas grass and curtains, are present—these bedroom colors are known to help cure insomnia.
  • Gray

RAL 7001: Silver Grey
RAL 7012: Basalt Grey
RAL 7015: Slate Grey
RAL 7035: Light Grey
Benjamin Moore: “Gray Owl” (OC-52)
Sherwin-Williams: “Repose Gray” (SW 7015)

Gray is often seen as a neutral and calming color, promoting a sense of balance and stability. The effects of gray on mood can vary. Some may find it soothing, while others might feel it is depressing or dull. This can depend on individual preferences and the specific shade of gray. Gray is often associated with sophistication and elegance, particularly in interior design.

  • Silver

RAL 9006: White Aluminium
RAL 7001: Silver Grey
Benjamin Moore: “Silver Satin” (OC-26)
Sherwin-Williams: “Silver Strand” (SW 7057)

Silver is often associated with energy, modernity, and technology. Similar to white, silver can evoke a sense of cleanliness and hygiene. The effect on mood can be similar to gray, with some finding it calming and others finding it cold or sterile.

  • Purple

Benjamin Moore: “Lavender Mist” (2070-60)
Sherwin-Williams: “Lite Lavender” (SW 6554)

Lavender and lighter shades of purple are often associated with calmness, creativity, and spirituality. Some studies suggest that lavender scents can improve sleep quality. However, the impact of the color itself on sleep is less researched. Some anecdotal evidence suggests that purple may suppress appetite, but more research is needed.

How Colors Affect Sleep Patterns?

The principles of color psychology and the environmental impact of color play a role in affecting sleep patterns. Colors have the power to modify the balance and energy flow of a room, thus influencing the quality of sleep.

Some colors, such as calming shades of blue and lavender, are known to induce relaxation and serenity, making them excellent choices for bedroom decor.

Warm colors like soft yellows, blush pinks, and earthy tones can create an inviting and cozy atmosphere that promotes peaceful sleep. These colors and especially the earthy colors are often common in minimalist bedroom designs in the Japandi style.

When creating a sleep-promoting environment, it is essential to take into account individual color preferences and sensitivities. By aligning colors with personal preferences and the desired mood, it is possible to optimize the sleep environment for restorative rest.

A cozy bedroom with a green and beige color scheme, featuring a bed with rumpled green bedding known for their ability to cure insomnia, a small wooden bedside table with a vase, soft lighting, and a woven rug on a light wooden floor.
A cozy bedroom with a green and beige color scheme, featuring a bed with rumpled green bedding known for their ability to cure insomnia, a small wooden bedside table with a vase, soft lighting, and a woven rug on a light wooden floor.

Use Light Therapy Devices as alternative

Light therapy devices offer a potential solution for those seeking to improve sleep quality and address various skin concerns. These devices utilize specific wavelengths of light, such as red and blue, to promote relaxation, regulate sleep cycles, and stimulate collagen production.

Red light therapy has been linked to increased melatonin production, aiding sleep, while blue light therapy is known for its antibacterial properties, benefiting acne-prone skin. Before incorporating light therapy into your routine, consult a healthcare professional to determine the most suitable device and treatment plan for your needs.

  • Melatonin Production: Low intensity red light, especially at lower intensities, is least likely to suppress melatonin, the hormone that regulates sleep. Some studies even suggest that red light might slightly increase melatonin production.
  • Circadian Rhythm: Red light has minimal impact on your body’s internal clock (circadian rhythm), unlike blue light which can disrupt it and make it harder to fall asleep.
  • Warm and Soothing: The warm, soothing nature of red light can create a relaxing atmosphere conducive to sleep. Bright red light can have the opposite effect and suppress melatonin.

Use bed linen with colors to achieve calming atmosphere as alternative

Using bed linen with colors can help create a calming atmosphere in a bedroom. Colors have the power to evoke certain emotions and feelings, and choosing the right colors for your bedding can promote relaxation and tranquility. Here are some color options for bed linen that can contribute to a calming ambiance:

A cozy bedroom features a green velvet headboard, a round green nightstand with a plant, a camera and a candle, and beige and brown bedding—top picks for the best bedroom colors. White curtains are partially open, letting in natural light to create an inviting atmosphere that could help cure insomnia.
A cozy bedroom features a green velvet headboard, a round green nightstand with a plant, a camera and a candle, and beige and brown bedding—top picks for the best bedroom colors. White curtains are partially open, letting in natural light to create an inviting atmosphere that could help cure insomnia.
  • Blue: Shades of blue, particularly lighter hues like sky blue or pale blue, are known for their calming and soothing effects. Blue is often associated with feelings of serenity, stability, and tranquility.
  • Green: Green is another color that can promote relaxation and calmness. It is often associated with nature, balance, and growth. Opt for muted, earthy greens or soft, sage tones.
  • Lavender: Lavender is a soft, muted purple that is known for its calming and stress-reducing properties. It can help create a peaceful and serene bedroom environment.
  • Pink: Soft, muted shades of pink, such as blush or rose, can evoke feelings of comfort, nurturing, and love, contributing to a calming atmosphere.
  • Neutral tones: Neutral colors like beige, taupe, gray, and off-white can create a sense of tranquility and relaxation. They provide a soft, understated backdrop that promotes a peaceful ambiance.
  • Warm whites: Warm, creamy shades of white can create a cozy and inviting atmosphere while maintaining a sense of calm and cleanliness.
A bed with multiple green and beige pillows arranged neatly, set against a green cushioned headboard—one of the best bedroom colors for relaxation. A vase with white flowers is visible in the background.
A bed with multiple green and beige pillows arranged neatly, set against a green cushioned headboard—one of the best bedroom colors for relaxation. A vase with white flowers is visible in the background.

When selecting bed linen colors for a calming atmosphere, consider the following tips:

  • Opt for muted, soft, or pastel shades rather than bright, bold colors.
  • Choose colors that complement each other and create a harmonious color scheme.
  • Consider the overall decor and color palette of your bedroom to ensure the bed linen colors integrate well with the existing design.
  • Incorporate textures, such as soft cotton, linen, or bamboo, to enhance the cozy and comforting feel of the bedding.

Best Colors for a Good Night's Sleep

Blue and Its Calming Effects

Blue is a color commonly associated with calmness and is often used to create environments that promote relaxation and sleep. The psychological effects of blue can significantly impact a person’s ability to unwind and prepare for sleep.

The calming and serene qualities of this color have been linked to a decrease in autonomic arousal, leading to lower heart rates and reduced blood pressure, facilitating a state of relaxation. Incorporating blue into bedroom designs can establish a tranquil atmosphere that enhances the likelihood of falling asleep.

By introducing blue tones through bedding, paint, or decorative elements like throw pillows and curtains, the overall ambiance of the room can be set to help soothe the mind and body.

Green for Relaxation and Balance

Green is associated with relaxation and balance, creating a calming and soothing atmosphere in the bedroom. This color is linked to better sleep quality, making it the ideal choice for establishing a serene and peaceful sleep environment.

Different shades of green used in bedroom decor can significantly enhance sleep quality. Incorporating features like soft sage or mint green accents on pillows, throws, or wall art can evoke feelings of restoration and a strong connection to nature. The presence of leafy green plants not only purifies the air but also brings a refreshing element to the space.

Utilizing green in bedding, curtains, or rugs can introduce a cohesive and tranquil design element to the room. By integrating these subtle elements, your bedroom can be transformed into a peaceful sanctuary that promotes a restful night’s sleep.

Purple and Its Sleep-Inducing Qualities

Purple promotes sleep and has a sedative and calming effect, making it an excellent choice for bedroom colors. Purple shades can help you fall asleep more easily by creating a serene environment. Utilizing purple tones in bedroom decor is a simple and effective way to establish a calming atmosphere.

Incorporating violet accents in bed linens, cushions, or drapes is sufficient to evoke a sense of calm. Introducing purple art pieces or decor items such as lamps and vases can enhance the overall calming ambiance. By layering various shades of violet with diverse textures, you can design a visually pleasing bedroom that encourages relaxation and restful sleep.

Colors to Avoid for Insomnia

Red and Its Stimulating Properties

Red is known for its stimulating properties, which can contribute to sleep disturbances and exacerbate symptoms of insomnia. Therefore, it is recommended not to use red in the bedroom to promote a calming environment conducive to sleep.

Instead, opting for colors with more relaxing and sleep-promoting properties, such as cooler tones like blue and green or soft neutrals like light grays or soothing pastels, can create a more soothing atmosphere. These shades encourage a restful environment that is conducive to sleep.

Additionally, incorporating natural textures, dimmable lighting, and blackout curtains can further enhance a sleep-friendly atmosphere in the bedroom.

Yellow and Its Energizing Effects

Yellow, being an energizing color, can have a negative impact on sleep quality and worsen insomnia, making it an unfavorable choice for the bedroom. Cooler colors are more suitable as they promote better sleep. Warmer shades in the blue or green color families serve as good alternatives to yellow in the bedroom by promoting a sense of calm and relaxation, thus aiding in sleep facilitation. Neutral colors like light grays or muted pastels provide a restful and understated backdrop, establishing a relaxing environment for unwinding after a long day.

Experts suggest this for Creating a Soothing Bedroom Atmosphere

George Nicola from TALLBOX suggests that creating a soothing atmosphere in a bedroom is crucial for transforming it into a sanctuary for restful sleep. The selection of calming colors and design elements plays a significant role in making the bedroom a peaceful and tranquil space.

Combining Colors for Optimal Results

The most appealing and functional bedroom color schemes are those that effortlessly blend multiple colors to create a balanced, calm, and personalized feel in the room. This approach ensures optimal results in establishing a serene bedroom environment that reflects the homeowner’s unique personal and stylistic preferences.

Decorators who take into account the individual needs and tastes of the room’s occupants can assist them in selecting the most suitable color schemes tailored to their specific requirements and preferences. Different colors evoke distinct moods, with cool and soothing tones like blues and greens promoting a calming ambience, while warm colors such as reds and oranges exude coziness.

By incorporating a mix of colors and strategically blending various shades, homeowners can design a sleeping space that mirrors their personality and serves as a sanctuary aligned with their personal tastes and desires. Incorporating different textures and patterns in harmonious colors can enhance the bedroom’s visual appeal and comfort, enriching the overall aesthetic of the space.

A cozy bedroom featuring a bed with green and beige bedding, a canopy, a leaf-patterned wall mural, a wicker pendant light, and floor-to-ceiling curtains. Known for being among the best bedroom colors to cure insomnia, the green hues create a tranquil atmosphere. A wicker basket sits at the foot of the bed.
A cozy bedroom featuring a bed with green and beige bedding, a canopy, a leaf-patterned wall mural, a wicker pendant light, and floor-to-ceiling curtains. Known for being among the best bedroom colors to cure insomnia, the green hues create a tranquil atmosphere. A wicker basket sits at the foot of the bed.

Other Factors to Consider for Better Sleep

Practices such as mindfulness, creating a sense of calm, and fostering tranquility in the sleep environment all play a role in improving sleep and enhancing overall sleep quality. Engaging in mindfulness activities like deep breathing exercises or meditation can assist in reducing stress and quieting the mind before bedtime.

Simplifying the sleep environment, utilizing soft lighting, and incorporating soothing scents like lavender or chamomile oil can help establish a peaceful atmosphere that encourages restfulness. The presence of a comfortable mattress and pillows is crucial for physical comfort.

Maintaining a consistent sleep routine and limiting screen time before bed can aid in regulating the body’s internal clock and enhancing the quality of sleep.

What are the best bedroom colors to cure insomnia?

The best bedroom colors to cure insomnia are soothing, neutral colors such as light blue, lavender, and pale green. These colors have a calming effect on the mind and promote relaxation for a better night’s sleep.

A cozy bedroom with a tropical-themed wallpaper, featuring leafy green and orange patterns—perfect bedroom colors to create a serene oasis. A lit wall lamp is mounted above a wicker headboard and white bed linens, creating an environment that could help cure insomnia.
A cozy bedroom with a tropical-themed wallpaper, featuring leafy green and orange patterns—perfect bedroom colors to create a serene oasis. A lit wall lamp is mounted above a wicker headboard and white bed linens, creating an environment that could help cure insomnia.

Can certain bedroom colors actually help me sleep better?

Yes, studies have shown that certain bedroom colors can have a positive impact on sleep. Cool, muted colors like blue and green have been found to promote relaxation and improve sleep quality.

Are there any bedroom colors I should avoid if I have insomnia?

Yes, it is best to avoid bright, bold colors such as red, orange, and yellow in the bedroom if you have insomnia. These colors can be too stimulating and may make it harder for you to fall asleep.

What other elements should I consider when choosing a bedroom color to cure insomnia?

Plus color, lighting, temperature, and noise levels in your bedroom also play a role in promoting good sleep. It is important to create a comfortable and peaceful environment to support restful sleep.

Can I incorporate multiple colors in my bedroom to promote sleep?

Yes, you can use a combination of calm and soothing colors to create a relaxing atmosphere in your bedroom. Just be sure to choose colors that complement each other and avoid using too many bright or contrasting colors.

Is it necessary to repaint my entire bedroom to incorporate these colors?

No, you can simply add accents of the recommended bedroom colors through items such as bedding, curtains, or wall art. This can be a budget-friendly way to create a sleep-promoting color scheme in your bedroom.

This is why bad wall colors put away buyers when you are selling

Yes, wall colors can significantly impact potential buyers when selling a house. Certain color choices may discourage buyers for several reasons:

Personal taste: Bold, bright, or unconventional colors may not appeal to a broad range of buyers, as they often have specific preferences and may find it difficult to envision themselves living in a space with colors they dislike.

  • Difficulty in visualizing potential: Loud or highly personalized colors can make it harder for buyers to imagine their own belongings and style in the space, which is crucial when trying to attract offers.
  • Perceived cost and effort: Buyers may see strong colors as an additional expense and hassle, as they would need to repaint the walls to suit their tastes.
  • Distracting from other features: Loud or clashing colors can draw attention away from the home’s best features, such as architectural details, natural light, or beautiful views.

Interior designers and home stagers from TALLBOX suggest to appeal to a wide range of buyers, it’s generally recommended to use neutral colors like white, beige, or gray when selling a house or consult with an interior expert for ideas.

These colors create a blank canvas that enables potential buyers to picture themselves and their belongings in the space more easily. Neutral colors also tend to make rooms feel more spacious, clean, and inviting, which can help generate more interest in the property.

How to create a focal point in a small bedroom with wall colors?

Creating a focal point in a small bedroom using wall colors is an excellent way to add visual interest and depth to the space.

Here are some ideas:

A modern hotel room with a king-size bed, stylish green accents—one of the best bedroom colors to cure insomnia—a large plant artwork above the headboard, a sofa near the window, and a wall-mounted TV.
A modern hotel room with a king-size bed, stylish green accents—one of the best bedroom colors to cure insomnia—a large plant artwork above the headboard, a sofa near the window, and a wall-mounted TV.

Accent wall: Paint one wall in a contrasting color or a bold shade that complements the other walls. This creates an instant focal point and can make the room feel more expansive.

Headboard wall: Emphasize the headboard wall by painting it in a darker or bolder shade compared to the other walls. This draws the eye to the bed, which is often the main focal point in a bedroom.

Color blocking: Use two or more colors to create geometric shapes or patterns on one wall. This adds a modern, artistic touch and creates a strong focal point.

  • Ombre effect: Gradually blend one color into another on a single wall, creating a subtle gradient effect. This adds depth and visual interest to the room.
  • Wallpaper or wall decals: Apply a patterned wallpaper or wall decals to one wall to create a unique focal point. Choose designs that complement the room’s overall color scheme.
  • Vertical stripe: Paint vertical stripes on one wall using colors that contrast with the other walls. This creates a focal point while also making the room feel taller.
  • Dark and light: Paint the bottom half of a wall in a darker shade and the top half in a lighter one. This creates a visual break and adds depth to the room.

Wall color Tips for small bedroom

When choosing wall colors for a small bedroom, the right choices can make the space feel larger, more inviting, and more relaxing.

Here are some tips to help you select the best wall colors for your small bedroom:

  • Light colors: Light colors, such as white, off-white, light gray, or pale pastels, can make a small room feel more spacious and airy by reflecting light and creating a sense of openness.
  • Cool tones: Cool colors, like soft blues, greens, and purples, tend to recede visually, making a small room appear larger. They also have a calming and soothing effect, which is ideal for a bedroom.
  • Monochromatic scheme: Using different shades and tints of the same color can create a cohesive and harmonious look, making a small room feel more organized and less cluttered.
A cozy, well-lit bedroom featuring the best bedroom colors like green accents on the walls and bedding, complemented by wall art and various plants. Adjacent is a small kitchen with wooden cabinets and modern appliances.
A cozy, well-lit bedroom featuring the best bedroom colors like green accents on the walls and bedding, complemented by wall art and various plants. Adjacent is a small kitchen with wooden cabinets and modern appliances.
  • Accent wall: Painting one wall in a slightly darker or bolder color can add depth and interest to a small bedroom without overwhelming the space. This can also create a focal point and draw attention away from the room’s size.
  • Vertical stripes: Painting vertical stripes on the walls can make a room feel taller, as the lines draw the eye upward. Use colors that are similar in tone and not too contrasting for a subtle effect.
  • Light-reflecting finishes: Using paint with a satin or semi-gloss finish can help reflect light and make a small bedroom feel brighter and more open.
  • Coordinate with furnishings: Consider the colors of your bedding, curtains, and other furnishings when choosing wall colors. Coordinating these elements can create a cohesive and balanced look, making the room feel more spacious.

Remember to keep the overall color scheme simple and avoid using too many colors, as this can make a small room feel cluttered and overwhelming. It’s also a good idea to test paint samples on your walls before committing to a color, as lighting can affect how colors appear in your space.