Bedroom Wall Colour & Sleep: A Practical Guide

1) Why wall colour can influence sleep

• Arousal vs. calm: Highly saturated, high-contrast colours stimulate the visual system; soft, low-saturation hues lower arousal and help wind down.

• Light reflectance (LRV): Walls with very high LRV bounce more light at night; mid-light LRV (≈ 40–70) keeps spaces calm but not cave-like.

• Associations & biophilia: Nature-linked hues (greens, earthy neutrals) cue safety and restoration.

• Not medical advice: Colour helps ambience; good sleep still needs routine, darkness, cool temperature, and quiet.

2) Sleep-friendly colour families (what works and why)

• Soft Blues (powder, mist, blue-grey): Lower perceived heart rate; great for anxious sleepers. Choose desaturated, greyed versions.

• Sage / Eucalyptus Greens: Biophilic, balancing; pair with warm whites/timber for softness.

• Warm Neutrals (oat, beige, warm greige): Cozy baseline that reduces visual noise; easy to layer with bedding.

• Lavender / Dusty Mauve: Gentle, not sugary—pick muted tones to avoid childish look.

• Clay / Terracotta (light): Cocooning warmth; excellent for south-facing cool rooms (Southern Hemisphere).

• Creamy Off-Whites: Use creamy (not stark) whites to avoid glare at night.

3) Colours to use carefully

• Intense Red / Hot Pink: Energising; can elevate alertness. If loved, keep for small accents.

• Vivid Yellow / Lime: Cheerful by day, stimulating at night. Prefer muted ochre or butter tones.

• High-contrast Black-and-White schemes: Graphic and stylish, but can feel “on.” Soften with textiles and mid-tones.

• Very dark paints in small, low-light rooms: Risk of gloom; balance with warm lamps, soft bedding, and lighter ceiling.

4) Match colour to bedroom conditions (Australia-savvy)

• North-facing (bright/warm): Cool-leaning mist blue, blue-grey, sage calm the space.

• South-facing (cool/dim): Oat beige, clay, warm greige, creamy white add warmth.

• East-facing (bright mornings): Soft white + sage/duck-egg stays gentle by night.

• West-facing (hot afternoons): Greige, olive-grey reduce glare and late-day heat vibe.

5) Sheen, lighting, and materials

• Sheen: Walls Matte/Eggshell (Low-Sheen) to cut glare; trims Semi-Gloss for durability; ceilings Flat.

• Lighting: Use 2700–3000K warm lamps and dimming for evenings; avoid strong blue-white light at night.

• Materials: Pair calming paints with linen/wool, woven timber, and matte metals for tactile comfort.

6) Ready-to-use palettes (mix & match)

• Calm Coast: Mist blue (walls) · Soft white (ceiling/trim) · Sand beige (linen) · Brushed nickel (lamp).

• Forest Retreat: Sage (walls) · Warm white (trim) · Oat beige (bedding) · Natural oak (furniture).

• Warm Cocoon: Light clay (walls) · Cream (ceiling) · Terracotta cushions · Bronze accents.

• Serene Minimal: Warm greige (walls) · Off-white (trim) · Taupe textiles · Black matte lamps (low contrast).

7) Test like a pro (30–60 minutes total)

1. Paint A4–A3 sample boards with 2 coats over a similar primer.

2. Tape to 2–3 walls; check morning / afternoon / night under room lighting.

3. Aim for one base + one accent max; keep contrast gentle.

4. Confirm sheen on a small area before full roll-out.

   
   

8) Health & maintenance notes

• Choose low/zero-VOC interior paints—especially for kids’ rooms.

• Keep bedroom 18–20 °C, good ventilation, and minimal blue-light screens before bed.

• Clean walls gently (microfibre + mild detergent) to avoid burnishing on matte finishes.