These are the best bed sheet colors to improve your sleep, backed by science with plenty of style

I asked an expert panel of interior designers and sleep scientists which bed sheet colors improve sleep and promote a peaceful atmosphere in the bedroom

Side view of olive and sage sheets on a bed against white walls; in the foreground, a dark wood nightstand topped with a vase of flowers.
(Image credit: Bed Threads)

Color makes a major difference to the look and feel of your bedroom. Lighter shades make a space feel bright and airy, whereas darker hues have a cozy, cocooning effect. Since your bedspread is one of the largest exposed surfaces in your bedroom, it's important to choose the right color for your bed sheets.

If you want to know how to sleep better, then it's time to learn about color theory. The best bed sheets should not only complement your color palette to make your bedroom look good, but they should settle your circadian rhythm, ready for sleep, to make your mind and body feel good.

I asked an expert panel of interior designers and sleep scientists which bed sheet colors improve sleep – and which bed sheet colors to avoid if you want a longer, more restful slumber.

Bed sheet colors to improve sleep, according to experts

First, a few words on color psychology from clinical psychologist, Dr. Leah Kaylor: 'The selection of bed sheet color can significantly influence sleep quality and emotional well-being, as different hues evoke distinct psychological responses. Understanding the impact of various colors can aid in creating a bedroom environment conducive to rest and relaxation.'

Coast Bedding Bundle on a bed against beige walls; in the back corner, a potted plant.

(Image credit: Bed Threads)

According to bedding designer Parima Ijaz, the brains behind the luxury bedding brand Pure Parima, 'cooler shades, such as blues, greens, and grays, are often associated with calmness and relaxation.'

'Warmer tones, such as reds, oranges, and yellows are more stimulating, keeping you awake and alert rather than sending you to sleep,' Parima continues. 'For a soothing sleeping environment, I recommend choosing soft, cool colors that can calm your mind and prepare you for a restful sleep.'

Mushroom Gingham Sheet Set on a bed against white walls beside a nightstand with a vase filled with feathers.

(Image credit: Piglet in Bed)

Artem Kropovinsky, principal interior designer at Arsight Studio, favors a more muted palette: 'Beige together with taupe and soft terracotta tones creates a relaxing atmosphere that promotes better sleep.'

'Neutral, natural tones lend warmth without excessive stimulation,' Artem continues, 'Which makes them suitable for people who want warmer tones in their bedroom spaces.' It's also worth knowing that neutral bedding should make your bedroom look bigger, as the lighter colors make the ceilings and walls look further away.

Dr. Leah recommends calming color palettes to improve sleep. Here are a few of her favorite color combinations to inspire your thinking.

  • Classic whites and neutrals: 'Clean and timeless, the best white bed sheets work well with minimalist and modern designs, while neutrals provide a blank canvas for colorful accents.'
  • Soft blues and whites: 'Calming and serene, this combination creates a spa-like atmosphere.'
  • Light pink and gray: 'This combination provides a balance of softness and sophistication: pure feminine energy.'
  • Greens and terracotta: 'This earthy combination reflects the beauty of nature to create a cozy, grounded environment.'
  • Yellow: 'Typically associated with warmth and positivity. However, bright shades of yellow may be too overstimulating. Stick to softer tones, such as honey, rather than bright sunshine yellow for quality rest.'

While you can make most colors work in the bedroom, Dr. Leah has one hard 'no': 'Red is most often associated with passion and energy. Red can also stimulate the senses, which may hinder relaxation and sleep. I would not recommend red bedding for nightly quality sleep.'

FAQs

Why are certain colors better for sleep than others?

According to Dr. Leah Kaylor, a licensed psychologist who specializes in sleep, it's all to do with the production of the sleep hormone, melatonin. 'Exposure to bold colors, such as bright whites, blues, reds, and neons, can suppress its production, making it harder to fall asleep,' explains Dr. Leah. 'By contrast, soft, warm neutrals (think taupe, beige, muted pink) do not interfere with melatonin release, so they're better for sleep.'

Pink and gray sheets and blankets on a bed against a pink wall.

(Image credit: Secret Linen Store)

Should I choose light or dark bed sheets?

Whether you choose light or dark bed sheets depends on the sort of atmosphere you want to create in your bedroom. Dark colors are better at absorbing light, so they shouldn't interfere with the production of melatonin. Dark bed sheets make a bedroom feel cozy, if a little cramped. Bright colors reflect light, which makes a bedroom feel more open and airy. Too bright, however, and your brain and body might start to believe it's daylight, inhibiting the production of melatonin and making you feel more alert and awake.


Don't be afraid to mix your bed sheets to create a bespoke bedspread with tonal highs and lows. White and neutral combinations are classic for a reason, but you could always break it up with calming blues and greens or earthy tones of clay and terracotta.

Emilia Hitching
Sleep Editor

Emilia is our resident sleep writer. She spends her days tracking down the lowest prices on the best mattresses and bedding and spends her nights testing them out from the comfort of her own home. Emilia leads a team of testers across America to find the best mattress for every sleep style, body type, and budget.

Emilia's quest to learn how to sleep better takes her all around the world, from the 3Z mattress factory in Glendale, Arizona to the Hästens headquarters in Köping, Sweden. She's interviewed luxury bedding designers at Shleep and Pure Parima, as well as the Design Manager at IKEA. Before she joined Homes & Gardens, Emilia studied English at the University of Oxford.

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