Let Sleeping Dogs Lie: Sleeping for Calmness

Why Sleep Matters

We all know how we feel after a poor night’s sleep. It’s no different for dogs. Sleep is every bit as vital to their wellbeing as food and water.

During sleep, your dog’s body and brain get to work on essential “housekeeping” tasks. These include:

• Physical repair and healing – tissues grow, cells regenerate and the immune system strengthens.
• Brain function – memories are consolidated, learning is embedded and the day’s experiences are processed.
• Stress recovery – adrenaline and cortisol levels stabilise, helping your dog feel calmer and more balanced.
• Growth and development – especially important for puppies who are growing at an incredible rate.

Without good quality sleep, your dog is more likely to become irritable, anxious, reactive and less able to cope with everyday stresses. Long-term, sleep deprivation can affect physical health, leading to weakened immunity, higher blood pressure and slower healing.

So, if you’re struggling with behavioural issues, or your dog always seems “wired” despite plenty of walks, sleep may well be the missing piece of the puzzle.

How Much Sleep Do Dogs Need?

Some trainers and behaviourists say 12 hours is enough, while others swear by 20. Yes, 20! However, like us, it depends on different factors.

Here’s a rough guide:

• Puppies: 18–20 hours per day (up to 22 hours for very young puppies).
• Adult dogs: 12–16 hours per day is the general average. Some behaviourists recommend up to 18–20 hours, particularly for high-drive working breeds who benefit from extra rest after intense work.
• Senior dogs: 18–20 hours per day, similar to puppies.

A key point to remember is that dogs are polyphasic sleepers. Unlike us humans who typically sleep in one long block, dogs nap multiple times a day. Their sleep cycle is shorter, meaning they drift in and out of deeper sleep more often.

If your dog is snoozing on the sofa all afternoon, that’s perfectly normal. It doesn’t necessarily mean they’re bored – it means they feel safe and content enough to relax.

The Canine Sleep Cycle Explained

Like us, dogs cycle through different sleep stages:

• N1 (light dozing): drifting off, easily woken.
• N2 (memory processing): the brain consolidates learning and embeds training.
• N3 (deep slow-wave sleep): restorative stage where the body heals and regenerates.
• REM (rapid eye movement): dreaming stage. Brain activity is high, but the body is paralysed to stop dogs acting out their dreams.

You’ve probably noticed your dog twitching, paddling their paws or even softly barking in their sleep – that’s REM. They really are dreaming!

Dogs move through these stages more quickly than humans. This means they need more total hours of sleep to get the same restorative benefit.

So while dogs tend to be more 'alert' than us, they do need time to get that deeper sleep.

Signs Your Dog Isn’t Getting Enough Sleep

Poor or insufficient sleep can show up in different ways:

• Struggling to focus during training
• Increased reactivity or irritability
• Hypervigilance (always “on alert” and may include following you from room to room as a form of patrolling)
• Overexcitement, zoomies or being “wired but tired”
• 'Destructive' behaviours - frustration and/or anxiety
• Getting ill more often, or taking longer to heal

If you feel like you’re hitting a wall with training, or your dog always seems overstimulated, consider whether lack of sleep might be the underlying factor.

Common Sleep Disruptors for Dogs

Plenty of things can affect your dog’s ability to rest properly. Some are obvious, some less so.

1. Health issues

Pain, arthritis, allergies, epilepsy, or conditions like canine cognitive dysfunction can all disturb sleep. Always rule out medical issues with your vet if you notice a change in your dog’s sleeping patterns.

2. Stress and arousal

Dogs who are constantly on edge – whether from noise sensitivity, separation anxiety or overexposure to stimulating activities – find it harder to switch off.

3. The "us" factor

Our modern lives aren’t always sleep-friendly for dogs. Teenagers up late, shift workers, noisy neighbours or us inadvertently disturbing them all take their toll.

4. Environment

Drafts, hard flooring, wildlife outside the window, or even being too cold at night can all make sleep uncomfortable.

5. Natural cycles

Dogs are crepuscular by nature – more active at dawn and dusk. Puppies and adolescents in particular often get a “second wind” in the evening.

Where Should My Dog Sleep?

Most dogs like to be close to us. Being social sleepers, they often feel more secure snoozing in the same room or nearby. For others, a separate but nearby space works well.

Wherever you choose, aim for:

• Quiet and low traffic – away from busy walkways, doors and constant disturbance.
• Comfortable bedding – enough space to stretch out, cushioning for joints and blankets for nesting during the colder months.
• Draft-free but ventilated – not directly under windows or radiators.
• Predictability – dogs love routine, so encourage sleeping in the same space consistently.
• Smell - if you don't sleep in the same room as your dog, leaving some worn clothing with them, such as an old t-shirt, can provide comfort and reassurance. 

Some people love having their dog in the bed. There’s no behavioural rule against it – dogs won't think they "rule the household" just because they are elevated in the bed. It's just not how they think. Some dogs are prone to resource guarding, so this could be a factor with these dogs, as the bed or person in the bed could be viewed as a resource. 

Another factor is hygiene. During the summer months, when ticks are more prevalent, this is definitely something to consider.

Ultimately, just weigh up whether it helps you sleep or not. A dog constantly circling or licking themselves at 3am can impact your sleep and health.

Bedtime Routines for Dogs

Just like children, dogs often benefit from a calming pre-bed routine. This can help signal that it’s time to wind down. Ideas include:

• A short sniffy walk (nothing too stimulating).
• A calming enrichment activity, like a lickimat or chew.
• Dimmed lights and a quieter household atmosphere.
• A consistent phrase such as “bedtime” to cue the routine.

Over time, this predictability helps your dog settle more easily.

Overstimulation vs Understimulation

It’s worth distinguishing between a dog who sleeps a lot because they’re calm and fulfilled, versus one who sleeps because they’re bored.

• A calm dog: relaxed posture, happy to settle in their own space and emotionally balanced.
• A bored dog: likely to instigate play, follow you everywhere or default self-employed entertainment, like raiding the bin and chewing your cushions.
• An overstimulated dog: often seen in high-drive working breeds; anxious, hyper-alert, reactive, struggling to switch off.

The sweet spot is a fulfilled dog – one whose day includes both physical exercise and mental stimulation, balanced with plenty of downtime.

Good sleep is the foundation for behaviour and wellbeing. Without it, training can stall, reactivity can increase and life feels more stressful for everyone.

A well-rested dog is calmer, healthier and more resilient – and that means a happier life for both of you.