Experts Say Your Bedroom Color Can Impact Your Sleep—Here's How

There’s an ongoing conversation in the health and wellness space surrounding sleep hygiene, or the practices and rituals that promote quality sleep. While sleep hygiene can include behavioral practices such as taking a warm shower before getting into bed, or meditating to clear the mind, the interior design of a person’s bedroom also plays a role. For example, according to research, the paint color or wallpaper of your bedroom can affect sleep by eliciting different emotional responses.

Think about it: The last thing you see before you fall asleep is the atmosphere surrounding you. Even if you aren’t focused on the walls, they’re in your line of vision, and research suggests that, because colors have a neurological effect on humans, certain hues in the bedroom can have a poor effect on a person’s sleep quality. We reached out to a psychologist and interior designers, to find out more about the correlation between colors and mood. Below, we dive into how the paint and wallpaper colors in a person’s bedroom can positively and negatively affect their shut-eye, which colors to avoid, and which to consider for your next bedroom redesign.

How Paint and Wallpaper Colors Affect Sleep

According to Leah Kaylor, CEO, psychologist, and prescribing psychologist at Leah Kaylor, Ph.D. PLLC, choosing the color of your bedroom doesn’t just influence the room’s aesthetic; because the human brain reacts to color on both a biological and emotional level, it also elicits a mind and body response every time you’re in the room.

“Color affects how we feel, think, and respond. Some colors can calm us down, others can boost our energy, and some might even raise our heart rate,” Kaylor tells House Beautiful. “These reactions aren’t random, they are shaped by how our brains process visual input, along with personal and cultural associations.” If making adjustments to other parts of your nighttime routine isn’t improving your sleep, your bedroom wallpaper or paint color could be the culprit.

Kaylor says high-contrast or bright hues, like red, neon yellow, and stark black-and-white patterns can cause a sensory overload. “They signal the brain to stay alert rather than unwind,” Kaylor explains, adding that highly patterned or chaotic wallpapers can have a similar effect, creating low-level sensory disruption that the brain continues to process even during sleep. “This can cause lighter sleep or increased wake after sleep onset (WASO), especially in individuals with anxiety or PTSD.”

The Worst Paint and Wallpaper Colors for Sleep

Red

Like black and white checkered print, red is considered a high contrast color. Though red is strongly associated with energy and passion, which, in theory, could be a benefit in the bedroom, Kaylor warns against red wallpaper and paint colors for your sleep space. “Red can be overstimulating and not ideal for sleep-focused environments,” Kaylor says. “Use it cautiously, perhaps only as an accent wall or in moderation.”

Orange

While Dashevsky is all for incorporating orange in your home gym designs, he recommends keeping it out of the bedroom. “Orange is an energizing color that can stimulate both the body and mind,” Dashevsky says. “It’s known to increase enthusiasm and excitement, and stimulates creativity and mental activity, making it suitable for spaces where brainstorming occurs.”

Any Busy or Bold Pattern

Jensen’s number one rule for interior design in the bedroom: Keep things calm. Busy geometric prints and bold stripes are a no for the designer, as they can feel loud and overwhelming. “They keep the eye darting around and brain alert,” Jensen warns, “which is not the intention in a bedroom setting.”

The Best Paint and Wallpaper Choices to Promote Sleep

By the same token, certain colors and patterns can help you sleep, as well. Here's what the pros recommend.

Soft florals

Florals for spring? Not so groundbreaking. Florals for your bedroom wall? Sleep promoting! Kathy Kuo Home founder and CEO noted interior designer, Kathy Kuo tells House Beautiful that soft floral and nature patterns are “lovely” choices for bedroom wallpaper because they’re rooted in the outdoors, lending themselves “organically to more muted color palettes that won’t be overly distracting.”

Shades of Blue

Blue is a serene color, encouraging calm, which is why Paul Dashevsky, co-CEO of the home renovation resource sites GreatBuildz.com and MaxableSpace.com, recommends that clients opt for bold shades of blue in the bedroom. “You might pick a dark navy or a bright teal,” Dashevsky says. “Either way, these bold blues will bring peace to your safe space.”

Earthy Greens

In addition to shades of blue, which are reminiscent of bodies of water, Dashevsky says other earthy hues, such as green, can also inspire feelings of relaxation and calm. As far as specific shades, the designer suggests opting for lighter greens, like mint or sage, to give your bedroom a breezy vibe that’s refreshing.

Naturescapes and soft textures

Isfira Jensen, the CEO and principal interior designer at Jensen & Co. Interiors, recommends those in favor of wallpaper reach for calming imagery or soft, subtle textures and patterns. “Think flowing lines, gentle curves, or natural-inspired motifs like clouds or leaves,” Jensen instructs. “They create a soothing rhythm for the eye, helping the mind settle.”

Tonal Hues

Rather than pops of color, principal designer and founder at Gala Magriñá Design, Gala Magriñá advises clients to choose tonal shades—namely soft beiges and muted pinks, deep greens, and browns.

“When it comes to how color affects our mood and energy, the hue makes all the difference,” Magriñá explains. “A gentle blush pink is great for a restful bedroom environment, for instance, while a brighter, vibrant pink brings a boost of energy that’s better suited to a workspace.”

What If You Can’t Redo Your Room?

If you determine the reason you’re getting poor quality sleep is likely your bedroom paint color or wallpaper, but a re-design isn’t in the cards, no worries. “Wallpapers [and paint] are a huge part of a room, but they are not the only part,” says Colin Pearson, an interiors expert at Stanton House Inn hotel in Connecticut. “Use soft lighting, introduce some softer visual breaks on the wall to take away from the strong wallpaper, or even change the room layout. Your room is yours and whatever makes you feel at peace will always be best.”