t may be the decor colour of the moment but painting your bedroom wall the same shade as a bleak¹ English sky could actually stop you from getting your eight hours' in.

灰色可能是时下的流行装饰色，但把卧室墙壁刷成和英国阴冷的天空一样的颜色，实际上会让你无法入眠。

Grey is one of the colours that you should blacklist when thinking of re-painting your bedroom, according to a sleep expert at mattress² company Sealy. However, blue could actually promote sleep because it sends calming messages to the brain.

西利床垫公司的一位睡眠专家表示，在考虑重新粉刷卧室时，灰色是应该列入黑名单的颜色之一。而蓝色实际上可以促进睡眠，因为它可以向大脑发送镇静信息。

And while you might sleep in the dark, creeping light from streetlamps, and clutter³ from an untidy room could all add up to a night of insomnia⁴.

虽然睡觉的时候屋里是暗的，但路灯微弱的光线和房间的凌乱都可能导致失眠。

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

如果你想粉刷卧室，除了灰色以外，还有一些颜色也要避免。

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

西利公司的睡眠专家娜塔莉·阿姆斯特朗说，红色、棕色和紫色都可能影响夜间安眠。

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.

她告诉《每日邮报》女性专栏：“睡觉的时候，你的房间是暗的，但我们很多人会在睡前开着灯在卧室里待上一个多小时，而这个时候你卧室的颜色会有很大影响。”

'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.

“太亮的颜色会让你的大脑处于高度警惕状态，即使你把灯关掉，看不到墙壁颜色之后，这种状态也会持续很长时间。”

'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 dreariness⁵. 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.'

“灰色虽然温和，但也很压抑。缺乏高饱和色会对大脑产生抑郁效果，因为它是一种通常用来代表悲伤和凄凉的颜色。尽管当前的灰色流行趋势试图改变这一现状，但灰色作为一种单调颜色的根深蒂固的联想可能会让它成为卧室装饰颜色的糟糕选择。”

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.

说到好的睡眠，最佳的卧室装饰颜色是蓝色，它很容易被视网膜上的神经节细胞吸收。之后这些细胞会直接向你的大脑发送信息，告诉你你正处于平静的环境中。

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

智能手机也是睡眠的一个“敌人”，不过妨碍你做美梦的不仅仅是你的手机。

Reading a book on a Kindle⁶ or watching your favourite television show while tucked up in bed exposes you to exactly the same kind of 'blue' light.

在Kindle上看书或者在床上看你最喜欢的电视节目都会让你暴露在同样的“蓝光”下。

Says Armstrong: 'These devices emit the same blue light as phones, which has been shown to suppress melatonin, the sleep hormone⁷, and disturb the body's natural circadian rhythms, which regulates our sleep-wake cycle.'

阿姆斯特朗说：“这些设备发出的蓝光与手机发出的蓝光相同，这会抑制褪黑素（一种睡眠激素）的分泌，扰乱人体的自然昼夜节律，而昼夜节律调节着我们的睡眠-觉醒周期。”

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 activated⁸.

因为室外的路灯灯光可能会使大脑保持活跃，闭合的遮光帘和厚重的窗帘可以让人免于辗转反侧，给人带来宁静的夜间睡眠。

And while the phrase 'tidy house, tidy mind' might be ordinarily used in the daytime, it can be just as pertinent⁹ at night-time.

“整洁的房子，整洁的头脑”这句话或许通常用于白天，但在晚上也同样适用。

If you're trying to sleep in a room that's heavy on clutter, you can carry that unsettled feeling into your subconscious¹⁰ when trying to fall into slumber¹¹, says Armstrong.

阿姆斯特朗说，如果在一个杂乱的房间里睡觉，当你想要入睡时，你可能会把这种不安的感觉带进你的潜意识。