Want to Wake Up Calmer? The Bedroom Color That Can Lower Stress

When people want to improve their sleep, they often focus on finding the right mattress, investing in better pillows, or creating a healthier bedtime routine. But there is another factor that many overlook: the color of their bedroom walls.

According to Michelle Lewis, a color psychology expert and founder of The Institute for Color, the shades that surround us during key moments of the day, such as waking up in the morning and winding down at night, can influence stress levels and affect the brain's ability to relax.

Why Color Matters

Lewis explains that color can have a subtle but meaningful impact on how we feel.

The colors we see regularly may influence cortisol levels, the body's primary stress hormone, and can either help or hinder the transition into a restful state. Because the bedroom is where we begin and end each day, the colors in that space may play a bigger role than many people realize.

The Most Calming Color for a Bedroom

According to Lewis, soft blue is one of the best colors for promoting relaxation and restful sleep.

She specifically recommends muted shades of blue with gray undertones. While blue light from electronic screens is known to interfere with sleep, soft blue wall colors appear to have the opposite effect and may help lower heart rate and create a sense of calm.

The gray undertones are important, she notes, because overly bright or vibrant blues can be stimulating rather than soothing, especially first thing in the morning.

Research has shown that cooler colors, such as blue and green, can signal safety and tranquility to the brain, helping create an environment that feels peaceful and secure.

Other Sleep Friendly Colors

Green is another excellent choice for the bedroom.

A 2019 study published in Frontiers in Psychology found that people exposed to green environments experienced lower heart rates than those in red or white environments. For this reason, Lewis recommends soft sage green as a calming and restful color option.

Other shades she suggests include:

• Warm gray, which creates a peaceful atmosphere without feeling cold or clinical
• Deep turquoise, which combines the calming qualities of blue and green
• Soft lavender, a gentle shade that may help promote relaxation and ease tension

Colors to Avoid

While some colors encourage relaxation, others may make it more difficult to unwind.

Lewis recommends avoiding bright red in the bedroom because it can activate the body's alertness response and increase heart rate.

She also advises against intense yellow shades, which tend to stimulate mental activity and may make it harder to relax before bed.

Perhaps the most surprising color on her list is pure white.

Although white is often associated with cleanliness and simplicity, Lewis notes that completely white rooms can sometimes feel sterile and impersonal. Research suggests that overly white environments may increase feelings of tension, anxiety, or discomfort because the nervous system may perceive them as cold rather than comforting.

Creating a More Restful Space

Choosing a bedroom color may seem like a small design decision, but experts say it can influence how calm, comfortable, and relaxed you feel in your environment.

If you're looking to create a more sleep friendly bedroom, soft blues, gentle greens, warm grays, and muted lavender tones may be worth considering. Sometimes, improving your sleep begins not with a new mattress, but with a fresh coat of paint.