如果你想粉刷臥室，有一些顏色需要避免

Grey is one of the colours that you should blacklist when thinking of re-painting your bedroom, according to a sleep expert at mattress company Sealy. However, blue could actually promote sleep because it sends calming messages to the brain.

西利床墊公司的一位睡眠專家表示，在考慮重新粉刷臥室時，灰色是應(yīng)該列入黑名單的顏色之一。而藍(lán)色實(shí)際上可以促進(jìn)睡眠，因為它可以向大腦發(fā)送鎮(zhèn)靜信息。

And while you might sleep in the dark, creeping light from streetlamps, and clutter from an untidy room could all add up to a night of insomnia.

雖然睡覺的時候屋里是暗的，但路燈微弱的光線和房間的凌亂都可能導(dǎo)致失眠。

Grey isn't the only colour you should avoid if you're reaching for a paintbrush.

如果你想粉刷臥室，除了灰色以外，還有一些顏色也要避免。

Reds, browns and purples can all hinder a peaceful night's sleep, says Sealy's sleep expert Natalie Armstrong.

西利公司的睡眠專家娜塔莉·阿姆斯特朗說，紅色、棕色和紫色都可能影響夜間安眠。

She told Femail: 'While your room is dark when you go to sleep, many of us spend an hour or more in our bedrooms with the light on before going to sleep, which is when the colour of your bedroom can be so disruptive.

她告訴《每日郵報》女性專欄：“睡覺的時候，你的房間是暗的，但我們很多人會在睡前開著燈在臥室里待上一個多小時，而這個時候你臥室的顏色會有很大影響。”

'Colours that are too bright can put your brain into a state of high alert, which can last long after you’ve turned the light off and can no longer see the colour.

“太亮的顏色會讓你的大腦處于高度警惕狀態(tài)，即使你把燈關(guān)掉，看不到墻壁顏色之后，這種狀態(tài)也會持續(xù)很長時間。”

'Grey, while gentle, is also quite suppressive. The absence of any strong colour has a depressive effect on the brain because it is a colour typically used to represent sadness and dreariness. While the current trend for grey is trying to change this, the deep rooted associations of grey as a drab colour can make it a bad choice for bedroom décor.'

“灰色雖然溫和，但也很壓抑。缺乏高飽和色會對大腦產(chǎn)生抑郁效果，因為它是一種通常用來代表悲傷和凄涼的顏色。盡管當(dāng)前的灰色流行趨勢試圖改變這一現(xiàn)狀，但灰色作為一種單調(diào)顏色的根深蒂固的聯(lián)想可能會讓它成為臥室裝飾顏色的糟糕選擇。”

The real colour champion when it comes to good sleep is blue, which is easily picked up by ganglion cells in the retinas of your eyes. The cells then send a message direct to your brain that you're in a calm environment.

說到好的睡眠，最佳的臥室裝飾顏色是藍(lán)色，它很容易被視網(wǎng)膜上的神經(jīng)節(jié)細(xì)胞吸收。之后這些細(xì)胞會直接向你的大腦發(fā)送信息，告訴你你正處于平靜的環(huán)境中。

Another well-documented enemy of sleep includes smartphones but it isn't just your mobile that can stand in the way of sweet dreams.

智能手機(jī)也是睡眠的一個“敵人”，不過妨礙你做美夢的不僅僅是你的手機(jī)。

Reading a book on a Kindle or watching your favourite television show while tucked up in bed exposes you to exactly the same kind of 'blue' light.

在Kindle上看書或者在床上看你最喜歡的電視節(jié)目都會讓你暴露在同樣的“藍(lán)光”下。

Says Armstrong: 'These devices emit the same blue light as phones, which has been shown to suppress melatonin, the sleep hormone, and disturb the body’s natural circadian rhythms, which regulates our sleep-wake cycle.'

阿姆斯特朗說：“這些設(shè)備發(fā)出的藍(lán)光與手機(jī)發(fā)出的藍(lán)光相同，這會抑制褪黑素(一種睡眠激素)的分泌，擾亂人體的自然晝夜節(jié)律，而晝夜節(jié)律調(diào)節(jié)著我們的睡眠-覺醒周期。”

Black-out blinds and heavy curtains can be the difference between a peaceful night's kip and tossing and turning, with lights from streetlamps outside a trigger to keep your brain activated.

因為室外的路燈燈光可能會使大腦保持活躍，閉合的遮光簾和厚重的窗簾可以讓人免于輾轉(zhuǎn)反側(cè)，給人帶來寧靜的夜間睡眠。

And while the phrase 'tidy house, tidy mind' might be ordinarily used in the daytime, it can be just as pertinent at night-time.

“整潔的房子，整潔的頭腦”這句話或許通常用于白天，但在晚上也同樣適用。

If you're trying to sleep in a room that's heavy on clutter, you can carry that unsettled feeling into your subconscious when trying to fall into slumber, says Armstrong.

阿姆斯特朗說，如果在一個雜亂的房間里睡覺，當(dāng)你想要入睡時，你可能會把這種不安的感覺帶進(jìn)你的潛意識。