Sleep is one of those subjects we’ll never get tired of talking about. While some of us doze off as soon as our heads touch the pillow, many of us don’t get enough sleep. Research shows that 79% of us struggle to switch off at bedtime and 60% of us wake up at night, so creating a bedroom environment that is conducive to falling (and staying!) asleep is key.

The Sleep Charity recommends a cool, dark and quiet environment without televisions, computers and other LED screens, and to keep clutter out of sight. But the colour of your bedroom can impact the quality of your sleep, too.

Below, a colour expert reveals which hues will help you nod off, and which ones to avoid for restful sleep.

The best bedroom colours for sleep…

Blue: Blue is often touted as the most calming colour. ‘Light blue, in particular, is commonly associated with peacefulness, and some medical research has suggested that the colour can help reduce blood pressure,’ says Lucy Steele, a paint and interiors expert at Valspar. Add a light blue feature wall or accentuate your bedding with light blue throws and cushions to create a tranquil environment.

Green: A nature-inspired colour palette is an excellent choice for promoting relaxation. ‘These hues evoke the sense of being surrounded by nature, and will create a calming and harmonious atmosphere inside,’ suggests Steele. ‘Introducing an earthy green paint to your bedroom ceiling will provide a refreshing yet comforting feel to your home.’

For best results, continue the green theme throughout the room and opt for lots of real house plants to increase oxygen flow and enhance your sleep.

Warm neutrals: Beiges and soft whites are a great option if you prefer neutrals. ‘Bringing in as much natural light as you can is a key component when styling a relaxing space,’ says Steele. Colours such as cream and taupe will provide a sense of ease and warmth, setting an inviting scene where you can doze off. A white bedroom could also improve your sleep, as research suggests it stimulates the brain less than a colourful room does.

Pink: As a gentle and balanced shade of pink, blush pink is great for creating a soft and calming atmosphere in your bedroom. ‘The colour is known to lower blood pressure, overall leading to improved sleep quality,’ says Steele. You could even go as far as ‘colour drenching’ your bedroom (paint everything the same shade: walls, ceiling, woodwork, and even radiators or furniture) to create a complete cocoon.

And the worst… 

Red: The first colour scheme to avoid is red, as ‘it’s bold and distracting’, says Steele, and thus not conducive to falling asleep. ‘Red is especially difficult to style in small areas so definitely avoid this colour in a box room where it will completely take over the focus of the room.’ If you do want to incorporate the colour, make sure to choose small accents that blend in with the decor, such as a duvet cover with ditsy red flowers.

Purple: A bright purple is another bold colour that has no place in the bedroom. Steele says the harsh hue is ‘far from relaxing’ as it stimulates alertness, and will create the opposite of a tranquil environment. However, if you’re set on painting your bedroom purple, try a very pale lilac and don’t overdo it. Opt for a pastel feature wall, or only use it on your ceiling.

Black: Although a dark bedroom can look professional and chic, it is not exactly the most soothing environment. Black absorbs light, making the space feel darker, smaller and more confining, which ‘could be detrimental to your sleep and how relaxed you feel in the space’, says Steele.

Cool neutrals: While greys might seem like neutral choices, they are best avoided in north-facing bedrooms. ‘The light coming through will react quite strongly and make these types of tones feel cool and cold,’ explains Steele. This may give the bedroom a sterile and depressing look. 

Instead, go for warm, neutral tones such as creams to counteract the light.

That being said, this advice is pretty much the opposite for south-facing bedrooms, where cool tones such as sage, stone, ice blue or dark grey are encouraged.