The best bedroom colours for a good night’s sleep 

Many of our bedroom colour tips come from none other than paint and colour expert Annie Sloan. Since the 1990s, Sloan has been a champion of colour, inviting us to enjoy the pleasures of engaging with the right paint pigments, in all of the right places. In fact, she’s even written a few books on the theme. 

We’ve also gathered an all-star group of interior designers and other master paint makers to give their take on the best bedroom colours for restful sleep. 

We should never be blasé about bedroom wall colours – not when choosing the best bedroom colours could reward us with hours’ more of precious sleep. 

It all comes down to colour psychology. And for anyone harbouring doubts about just how powerful, and predictable, our reaction to colour is, it’s worth knowing that, according to a study by Emerald Insight, up to 90% of snap judgments made when buying products can be based on colour alone. 

The effect of colour on our mood, feelings and behaviour is that pronounced. 

For example, (and while cultural perspectives play a role), it’s generally believed that brown bedrooms are perceived as sad and sombre, and therefore aren’t popular. On the other side of the paint colour coin, blue rooms are shown to be ideal for soothing and calming the mind.  

Paint makers and interior designers know that, for a migraine sufferer, a bedroom design with white walls can be a cruel joke. Likewise, an amped–up red bedroom design is likely to speed up the pulse and heart rate – the opposite of what you want when you are craving those 40 winks. 

So, what are the best bedroom colours for sleep? The expert advice is in…

When it comes to the best bedroom colours for sleep, blue comes out on top, every time.  

Blue is the king of the snooze colours because we have special eye cells called ‘ganglion cells’ that perceive blue better than any other colour. When these cells encounter blue, they cause melatonin (a sleep hormone), to be produced. 

This fact hasn’t gone unnoticed by hotel chains. In fact, Travelodge carried out research to find out which colour room helps guests to enjoy the longest sessions of unbroken sleep and top of the list was blue. The typical guest enjoyed 7.53 straight hours of sleep when walls were coated in blue paint.

This is hardly surprising. From early childhood, we tend to express a preference for blue, perhaps because it represents the charm of a sunny day and the tranquillity of water.

It is so universally soothing that it is tends to be the go-to colour in institutional settings – such as hospitals – to convey a sense of calm. 

Lucy Scott, paint specialist at Edward Bulmer Natural Paint suggests a good way to begin is to purchase a non-toxic, breathable natural paint which contain no harmful VOCs, for a bedroom that looks good and is better for you, too.

“Make sure you check the ingredients on the tin and ensure they do not contain acrylics or toxic chemicals that could cause health issues and breathing problems which in turn affects a good night’s sleep!

“The beauty of our paint is because it is made with our ground-breaking plant-based binder and natural earth and mineral pigments, you can sleep in it the same day as decorating.

Try ‘Bleu Turc’ for a calm, relaxing bedroom, a soft blue with yellow ochre, black, white and blue earth pigments used in its makeup or alternatively, opt for a richer blue paint colour – a deep blue/green such as our ‘Ethereal Blue’ – can create a sense of cosiness too. Both blue colours are tonics for a restful sleep.”

Turkish blue fish scales lamp shade with blue tape, from £36, Pooky

Loha Azure Blue Velvet & Rattan Ottoman, £595, Oliver Bonas 

Green’s colour psychology is a little complicated. Meanings for the colour can vary wildly depending on context, from envy to fertility; war-wear to the green shoots of spring. 

In the USA, green is strongly associated with power and money – manmade affections that hardly bring the notion of ‘best bedroom colours’ to mind. Yet, on the other end of the scale, no other colour is more rooted in the notion of nature’s glory. 

That is why, if the shade is chosen with care, your bedroom design can benefit strongly from the most potent association which green offers – the stress-reducing tranquility of peaceful outdoor spaces. 

Tom Crocker, paint specialist at Mylands – Britain’s oldest manufacturer of luxury paints – suggests taking a look at Museum No.151 for the perfect restful bedroom green. 

Crocker says: “It’s a beautiful smoky green paint that exudes a peaceful and calming aura, making it a great choice for creating a restful atmosphere in your bedroom. The colour is reminiscent of the classic Victorian-era museums in London and brings a touch of elegance to any space.  

“To style this colour, consider pairing it with natural materials such as wood and linen to create a relaxed, organic feel. You can also add pops of white or cream accents to brighten up the room and add a touch of freshness. And don’t be afraid to incorporate botanical elements such as plants or floral prints to bring the outside in and create a serene, tranquil environment.” 

If you are wondering what colours might work as a foil to green, Katie Glaister, founder of K & H Design, recommends gold, as seen in her design, previously. “To create a restful room, we used gold and amber hues for the soft furnishings in this attic bedroom in our client’s Georgian rectory,” she explains.

“We designed a couple of sumptuous gold velvet cushions from Holland and Sherry with contrast leather piping from Howe. We chose a fabric from Turnell and Gigon for the paisley bolster, which picks up the golden velvet tones.”

Pink tends to be associated with all things gentle, feminine and kind – thus its highly restful qualities. But that isn’t to say pink doesn’t have a wild side – hot pink can be a bold, ‘in your face’ colour choice. Its impact can be highly stimulating – which is perfect for a room scheme that you want to be both calming at night and energising in the morning. 

As with all colours, cultural conditioning around pink plays a large role in whether you find it soothing or saccharine sweet – from earliest childhood it is marketed to young girls as their default colour, which no doubt impacts how it is viewed in adulthood, by males and females.  

It’s true to say that due to the colour’s overtly gendered narrative, it has been historically associated with traits like weakness and immaturity. 

Luckily, colour culture evolves. Once upon a time, pink walls were limited to girls’ bedrooms. Today, it is amongst one of the most popular bedroom colours for sophisticated and restful adult bedrooms – this is particularly true for dusky and pastel pinks, which are extra soothing and calm. 

For a subtle pink bedroom which has all of pink’s soothing qualities, but also channels modern unisex appeal. Paint brand Dulux recommends complementing pink with accents of warm neutrals or black and some copper lighting. 

Neutrals whisper. For a bedroom that is silent, but not stark, neutral colour psychology suggests you should be cosy-ing up to the neutral family. For creating a restful sleep sanctuary, they quietly earn their place amongst the best bedroom colours. 

But what are they, exactly? Neutral colours are nowhere to be found on the colour wheel. 

Neutral colours are in fact very light shades of colours like beige, taupe, cream, grey and black. They have a hint of earthiness that makes them feel naturally peaceful and their subtle underlying colours can be shown up in changing lights. 

Best of all, unlike stark white paint, off-white neutrals are a bit easier on the eye, but still give minimalist serenity.  

With all of that washed out mellow earthiness in your bedroom, you would be forgiven for thinking that neutrals are wonderful for soothing sleep but boring for waking hours. While that can be true, neutral bedrooms with the right materials mix are highly photogenic.  

The secret is to think layers, textures and a rich interplay of surfaces finishes like glass next to wood. 

If in need of inspiration, Google bedroom designs by Kelly Hoppen CBE. Hoppen has built a sprawling interior design empire off aesthetic merits of the humble neutral. 

Emma Victoria Hancox, director at Studio EVH suggests opting for a touch of luxury. “Silk wallpaper is a luxurious and elegant option for creating spaces that exude sophistication and tranquility. 

“The natural sheen of silk adds depth and texture to any room, making it a popular choice when creating a calm and beautiful space. When installed, silk wallpaper can help to transform a room, creating a warm and inviting ambiance that is both stylish and peaceful.” 

• Annie Sloan is one of the UK’s foremost colour and paint experts. If you want to dive deeper into her colourful world, invest in one of Annie Sloan’s inspirational coffee table books.