Why sleeping next to your dog is the best health decision you can make
Different sleep studies show that sleeping with dogs boosts serotonin and oxytocin levels, reduces stress and blood pressure, and improves heart health.
Nearly half of Americans sleep with their dogs. But is it healthy to sleep with your dog? Many people wonder about the pros and cons of this habit.
Although there’s debate about whether cuddling with your pup results in a good night’s sleep for both dog and owner, science says sleep with your dog.
A study by the Mayo Clinic in Phoenix shows that sleeping with dogs helps some people sleep better. Snuggling next to their dogs makes some people feel more secure.
Mayo Clinic researchers studied 40 dogs — no puppies — who slept with their owners. None of the owners had sleep disorders. Both humans and dogs wore activity trackers, and humans also kept sleep diaries.
The study determined that humans’ sleep efficiency was 81 percent, while dogs’ was 85 percent.
The New York Times reported that anything over 80 is good. More recently, a 2023 study in the journal Sleep Health found that adults and their dogs who co-slept showed synchronized REM cycles and experienced improved sleep efficiency.
It also showed the dog’s size made no difference in how well their owners slept.
According to an American Pet Products Association survey, 62 percent of small dogs, 41 percent of medium-sized dogs, and 32 percent of large dogs sleep with their owners.
Assorted sleep studies show that co-sleeping with dogs boosts serotonin and oxytocin levels, reduces stress and blood pressure, and improves heart health.
Here are nine reasons science says sleep with your dog:
Science says: Get a better night’s sleep
Table of contents
- Science says: Get a better night's sleep
- Improve your mood
- Ease pain
- Science says: Reduce stress
- Improve emotional health
- Boost heart health
- Reduce blood pressure
- Science says: Feel safe
- Breathe easy
- Is it healthy to sleep with your dog? Pros and cons explained
- FAQ: Sleep with your dog
- Dogs need lots of sleep
- Create a comfortable sleeping arrangement
- Bottom line: Science says sleep with your dog
Science says sleeping with your dog boosts your body’s production of serotonin, a key chemical you need to get a good night’s sleep.
A study from the University of Missouri-Columbia reviewed groups of dog owners and non-dog owners who sat in a quiet room for 15 to 39 minutes with their dogs, a friendly but strange dog, or a robotic dog.
During the sessions, the people calmly stroked or petted the dogs.
Researchers found that participants’ blood pressure dropped and their serotonin levels increased when they interacted with their dogs’ breathing, slobbering, and wagging.
Their serotonin levels stayed the same when they petted the unfamiliar dogs, but dropped when they petted the robotic dog.
Dr. Alan Beck, director of the Center for the Human-Animal Bond at Purdue University, compared the body’s response to petting a dog to eating chocolate. In both cases, it improves relaxation and helps you feel happy, NBC News reported.
Want to make sure you get a better night’s sleep? Make sure you have the right mattress.
Improve your mood
Looking at your dog releases oxytocin, which contributes to feeling happy, helps ward off depression, and boosts your mental health.
Science magazine reported that a lab at Azabu University in Japan studies oxytocin, the hormone that plays a role in maternal bonding, trust, and altruism.
When a mom stares into her baby’s eyes, the baby’s oxytocin levels rise, which causes the infant to stare back.
That makes the mother release more oxytocin, and the positive feedback loop creates a strong emotional bond between the pair.
Takefumi Kikusui, an animal behaviorist at the lab, wanted to see if the same was true for dogs and their humans.
The lab studied more than 30 dog owners and their pets by taking urine samples from both owners and their dogs before asking the owners to interact with their dogs for 30 minutes. Owners typically talked to and petted their dogs.
The magazine reported that the dogs and owners gazed into each other’s eyes, sometimes for minutes, sometimes for just a few seconds.
When the time was up, the scientists took more urine samples.
In the pairs that spent the most time looking into each other’s eyes, male and female dogs experienced a 130 percent rise in oxytocin levels. And both male and female owners experienced a 300 percent increase.
The magazine reported that owners and dogs who spent little time gazing at each other showed no increase in oxytocin. Neuroscience Letters (2024) published new evidence that co-sleeping with dogs increases oxytocin levels in both species, strengthening the emotional bond and supporting stress reduction.
Ease pain
Boosting oxytocin levels also reduces pain and discomfort. This is especially true for older adults who may begin to experience aches and pains from arthritis or other joint issues.
When your dog snuggles with you, he releases body heat, soothing pain and making you feel more comfortable.
Being a responsible dog owner also encourages people to stay more active while caring for their pets, which promotes improved mobility.
If your dog suffers from arthritis or another condition, feeding him CDB dog treats before bed can help ensure he gets a good night’s sleep.
Science says: Reduce stress
Petting your dog also reduces stress, a major contributor to insomnia.
The Daily Mail reported that dog food makers Winalot polled 1,000 of the United Kingdom’s 7 million dog owners about their emotional health.
The results showed that 55 percent felt more relaxed after spending time with dogs, 44 percent were more optimistic, and 44 percent worried less about everyday problems like job security and having enough money.
Improve emotional health
Dogs make their owners more nurturing.
Many single people enjoy the companionship of their dogs. Young adults often get a dog before they decide to have a baby. Having a dog in the home also helps many couples survive the dreaded empty-nest syndrome.
Having a dog also makes people more social.
Studies show that people who walk their dogs in the neighborhood are more likely to start conversations with their neighbors, which helps prevent loneliness.
Dog owners are more likely to engage with newcomers and make them feel welcome.
People are also more likely to start a conversation with someone who has a dog because animals serve as natural icebreakers.
Boost heart health
Having a dog makes your heart healthier.
A Swedish study shows dog owners have a lower heart rate and are less likely to suffer from cardiovascular disease and live longer.
The study at Uppsala University in Sweden analyzed 12 years of health records for the country’s 3.4 million people. Scientific Reports published the results.
Reduce blood pressure
A National Institute of Health study shows that petting and talking to your dog lowers your blood pressure more than conversing with another person.
The study found that the subjects’ blood pressure was lowest when petting their dogs.
Blood pressure increased slightly while talking to their dogs and rose further when talking to humans.
Touch, therefore, seems much more important than conversation, which may be why it’s soothing for people when their dogs sleep between their legs or behind their knees.
Dogs often touch their owners, either by lying against them, by putting a paw on their owner while sleeping, or even sleeping on their owner’s head, in case you wonder why your dog sleeps on your head. That touch soothes the dog, too.
Science says: Feel safe
Because dogs are pack animals, they naturally like to sleep touching their family members.
Touching their dogs also makes owners feel more secure and sleep more soundly.
Another reason science says sleep with your dog is that a new study shows women feel safer and sleep better with a dog in their beds. The study from Canisius College in Buffalo, New York, showed that women sleep better with a dog than with a man.
The men were more disruptive. The study also showed cats were as disturbing as men without providing any of the dogs’ benefits.
Depending on your dog, your pup might sleep in a ball curled against your side. Other dogs may put their back against you and rest facing away to be more alert to any potential dangers. Even the smallest dog thinks he’s a powerful watchdog responsible for keeping you safe.
Confident dogs sleep on their backs, legs in the air, exposing their bellies. Dogs that sleep outside would never put themselves in such a vulnerable position.
Ever wonder why your dog wants to sleep on your side of the bed? That one’s easy. Your spot smells like you.
Breathe easy
Although pet dander can worsen asthma symptoms for both children and adults, new research suggests exposing children to pet dander and other allergens before age three may keep them from developing asthma, Medical News Today reported.
So, hurry over and make room in your bed. If science says sleep with your dog, who are you to argue? Just make sure that sleeping with you isn’t preventing your dog from getting a good night’s sleep.
Is it healthy to sleep with your dog? Pros and cons explained
While sleeping with dogs has numerous benefits, pet owners should also consider some potential downsides.
Allergies
For individuals with allergies, sleeping with a dog can exacerbate symptoms.
Dog dander, saliva, and urine can trigger allergic reactions, leading to sneezing, itching, and respiratory issues.
If you’re prone to allergies, it might be best to establish a pet-free sleeping environment to minimize exposure.
Hygiene concerns
Dogs can carry dirt, bacteria, and parasites, which may pose hygiene issues.
Even with regular bathing, dogs can still track in allergens and pollutants from outside. Dirty sleeping areas could potentially affect personal health and sleep quality.
Sleep disruptions
Dogs may also disrupt their owners’ sleep patterns. While many dogs sleep soundly throughout the night, others may snore or move around, affecting the owner’s sleep.
Dogs might also need to get up at night to go outside, interrupting their owner’s rest.
This can become a significant concern for light sleepers or those with strict sleep schedules.
Space considerations
Sleeping arrangements can become crowded, especially if multiple pets are involved or if you have a big dog.
This can lead to discomfort and difficulty finding a comfortable sleeping position for the owner and the dog.
Behavioral issues
Some dogs may exhibit anxiety or restlessness during the night, requiring attention or reassurance from their owners.
Veterinary behaviorist Dr. Lisa Radosta, in a 2022 article for the Journal of Veterinary Behavior, notes: “Co-sleeping can reduce anxiety for many dogs, provided it does not disrupt their rest or create dependency.”
This behavior could lead to increased nighttime wakefulness in the dog and the owner.
While the companionship and benefits of sleeping with dogs appeal, weighing these potential downsides is essential to ensure a restful, healthy sleep environment.
FAQ: Sleep with your dog
Is it healthy to sleep with your dog?
Yes, for most people and dogs, co-sleeping offers emotional and physical benefits, such as reduced stress, improved sleep quality, and stronger bonds. However, it’s not ideal for everyone—consider allergies, sleep disruptions, or any health concerns.
Can sleeping with your dog cause allergies?
Yes, dog dander and saliva can trigger allergies or worsen symptoms. If you have allergies, doctors recommend a pet-free sleeping area and regular cleaning to reduce triggers.
Will my dog sleep better if we share a bed?
Some dogs do sleep better with their owners, enjoying comfort and security. Others may rest better alone, especially if they’re easily disturbed or need space. Watch your dog’s behavior to decide what works best.
How do I train my dog to sleep in their spot on the bed?
Set a designated spot, such as a blanket or a bed, and use positive reinforcement. Guide your dog to their spot at bedtime, reward them for staying, and be consistent. If they move, gently direct them back to their place.
Are there risks to co-sleeping with dogs?
Risks include allergies, hygiene concerns, sleep disruptions, and potential behavioral issues. Most are manageable with good hygiene, boundaries, and regular vet care. Assess your situation to make the healthiest choice for you and your dog.
Dogs need lots of sleep
Most dogs sleep 12 to 14 hours per day. Puppies and older dogs need up to 20 hours.
Unlike humans, dogs sleep in bursts throughout the day. They typically experience sleep-wake cycles of 16 minutes asleep and 5 minutes awake.
Although dogs are soft sleepers who adjust to their owners’ schedules and seem to fall asleep nearly instantly, like humans, they have trouble sleeping if stressed, The Mother Nature Network reported.
Hungarian researchers studied various breeds, including vizslas, retrievers, and mixed breeds. The dogs had either positive or negative experiences before researchers monitored their sleep. Some dogs spent a few minutes playing fetch or were petted by their owners.
Other owners ignored their dogs, or researchers approached them threateningly by making direct eye contact without speaking.
The dogs then slept for up to 3 hours while wearing EEG sensors, with researchers monitoring their brain waves.
The dogs who had a negative experience fell asleep twice as fast, which researchers believe was an attempt to escape stress.
However, although they fell asleep more quickly, their sleep wasn’t as restful. The study showed that the stressed dog got 40 to 50 minutes of deep REM sleep, while the happy dogs who arrived an hour or more.
To ensure your dog gets enough sleep, consider whether sleeping with you is restful. If you snore or are restless, your dog might be happier sleeping in bed.
If your dog sleeps in your bed, take precautions to prevent you from rolling over on him or accidentally tugging on pet hair.
Create a comfortable sleeping arrangement
Sharing a bed with your dog can enhance your sleep experience, but it is crucial to create a comfortable and safe sleeping arrangement for you and your furry friend.
Here are some tips to ensure a harmonious night’s sleep:
Choose the right size bed
Make sure your bed is spacious enough to accommodate you and your dog comfortably.
If you have a larger dog, consider upgrading to a larger mattress or a king-size bed to ensure everyone has enough room to sleep without crowding.
Establish a designated spot
Train your dog to understand their designated sleeping spot on the bed.
This can help prevent them from hogging the entire bed or rolling over onto you during the night. Consider placing a blanket or dog bed in their spot to make it cozy and inviting.
Create a sleep routine
Establish a bedtime routine that signals to your dog it’s time to settle down.
This may include a short walk, a calming pet session, or quiet time together before hopping into bed.
A consistent routine can help you wind down and prepare for sleep.
Use a comfortable dog blanket
Provide a soft, comfortable blanket or dog bed for your pup.
This will give your dog a dedicated place to lie, help keep your sheets clean, and make it easier to manage fur and odors.
Monitor temperature
Dogs can be sensitive to temperature changes, so ensure the room is comfortable for both of you.
You may need to adjust the bedding or use a fan or heater to create an ideal sleeping environment, especially during seasonal temperature changes.
Keep the bed clean
Regularly wash your bedding and dog blankets to keep things fresh and hygienic.
Groom your dog regularly to minimize shedding and dander in your sleeping area.
Regular grooming also reduces the risk that your dog will bring ticks or fleas into your bedroom.
Consider safety for smaller dogs
If you have a smaller dog, be mindful of their safety on the bed.
Ensure they can easily jump up and down without risk of injury.
You might consider using steps or a ramp if they have difficulty climbing onto the bed.
Respect each other’s space
It’s essential to respect each other’s space while sleeping.
If your dog tends to sprawl out, gently encourage them to stay within their designated area.
You can also adjust your position to create a comfortable distance that works for both of you.
Be mindful of health issues
If your dog has health issues such as arthritis or other discomforts, be conscious of their movements on the bed.
Provide support, such as soft blankets or dog-friendly pain relief, to help them get comfortable without strain.
Trust your instincts
If at any point you feel that sharing your bed isn’t working, don’t hesitate to reevaluate the arrangement.
Finding a sleeping situation that works is crucial for your well-being and your dog’s comfort.
Bottom line: Science says sleep with your dog
Understand the pros and cons of sleeping with your dog.
Pros
- Boosts serotonin and oxytocin (improves mood, reduces stress)
- Enhances sleep quality and feelings of security
- Lowers blood pressure and supports heart health
- Reduces feelings of loneliness and fosters social connections
- May ease pain and promote emotional well-being
- Can strengthen the human-dog bond
Cons
- May trigger allergies or worsen symptoms
- Hygiene concerns (dirt, dander, parasites)
- Potential for sleep disruptions from movement or noise
- Space constraints, especially with large dogs
- May contribute to behavioral issues (anxiety, restlessness)
Weigh these factors to decide what works best for you and your pup.
Sleeping with your dog is a personal choice for pet parents. But before you decide, remember science says sleep with your dog, and there are plenty of studies that provide proof.
If you do, you’ll both be happier and better rested.
And even if your dog sleeps in his bed, having him in the same room offers many of the same benefits as having him sleep in your bed.
Sara B. Hansen has spent 20-plus years as a professional editor and writer. She’s also the author of The Complete Guide to Cocker Spaniels. She decided to create her dream job by launching DogsBestLife.com in 2011. Sara grew up with family dogs, and since she bought her first house, she’s had a furry companion or two to help make it a home. She shares her heart and home with Nutmeg, a Pembroke Welsh Corgi. Her previous dogs: Sydney (September 2008-April 2020), Finley (November 1993-January 2008), and Browning (May 1993-November 2007). You can reach Sara @ editor@dogsbestlife.com.