Sleep Hygiene and Pets: Should You Share Your Bed with Your Furry Friend?
For many pet owners across the UK, the question of whether to allow a dog or cat into the bedroom is a source of constant debate. On one hand, the comfort of a warm, rhythmic breathing presence can feel soothing after a long day. On the other, the reality of muddy paws, shedding fur, and midnight movements can wreak havoc on your sleep quality.
Sleep hygiene refers to the habits and practices that are conducive to sleeping well on a regular basis. When you introduce a pet into this equation, you add a variable that can either support your mental health or disrupt your physical rest.
In this guide, we will analyse the physiological and psychological impacts of co-sleeping with pets, helping you make an informed decision that prioritises your health and wellbeing.
The Science of Co-Sleeping: Comfort vs. Disruption
Understanding the impact of pets on sleep requires looking at both the chemical reactions in our brains and the physical realities of our sleep cycles.
The Psychological Benefits
There is a valid reason why so many of us invite our pets onto the duvet. Interactions with dogs and cats have been proven to increase levels of oxytocin—often called the ‘love hormone’—in the brain. This can lower cortisol levels (the stress hormone) and reduce blood pressure.
For individuals suffering from anxiety or loneliness, a pet provides a sense of security. A study highlighted by The Mental Health Foundation suggests that the companionship of an animal can significantly bolster mental resilience.
- Reduced Anxiety: The rhythmic sound of a pet sleeping can act as white noise, helping to calm a racing mind.
- Security: Many people feel safer knowing their dog is nearby, which can aid the onset of sleep.
- Warmth: Physically, the body heat from a pet can be comforting during colder British winters.
The Impact on Sleep Cycles
However, the physical presence of a pet can fragment your rest. Human sleep cycles differ vastly from those of dogs and cats. Most pets are polyphasic sleepers, meaning they have multiple sleep-wake cycles throughout the day and night. Humans, conversely, are monophasic sleepers (one long period of sleep).
According to The Sleep Charity, an optimal sleep environment should be cool, dark, and quiet. Pets can violate all three of these rules by creating excess heat, moving around, or making noise (snoring, scratching, or barking).
These disturbances can cause ‘micro-awakenings’. You might not remember waking up, but these interruptions pull you out of deep Restorative Sleep Stages, leaving you feeling groggy the next morning.
Hygiene Concerns: Allergens and Cleanliness
Strictly speaking, from a clinical hygiene perspective, sharing a bed with an animal introduces several risk factors. Even the cleanest pets carry external elements into the sterile sanctuary of your bed.
Allergies and Asthma
Pet dander (microscopic flecks of skin shed by cats, dogs, rodents, birds, and other animals with fur or feathers) is a common allergen. When you sleep with a pet, you are breathing in these allergens for eight hours straight. This can exacerbate conditions like asthma or allergic rhinitis.
If you suffer from respiratory issues, consult resources from Asthma + Lung UK to understand how triggers in the bedroom can affect your long-term lung health. Continuous exposure at night can lead to chronic inflammation and poor sleep quality due to congestion.
Zoonoses and Parasites
While the risk is generally low in the UK for healthy adults, ‘zoonoses’ are diseases that can be transmitted from animals to humans. This includes parasites like fleas, ticks, and ringworm.
Allowing a pet under the covers increases the likelihood of transmission. It is vital to maintain a rigorous flea and worming schedule if your pet is allowed on furniture. For more on animal health standards, you can visit the RSPCA’s advice pages.
Assessing Your Sleep Hygiene
Before deciding if your pet stays or goes, you must evaluate your current sleep health. If you are already struggling with Common Causes of Insomnia, adding a pet to the mix is likely inadvisable.
Ask yourself the following questions:
- Do you wake up feeling tired despite spending 7-8 hours in bed?
- Are you a light sleeper who wakes at the slightest noise?
- Do you suffer from night sweats or overheating?
- Is your mattress large enough to accommodate you, a partner, and a pet without restricting movement?
If you answered ‘yes’ to most of these, you may need to reclaim your sleeping space to Reset Your Circadian Rhythm.
When You Should Definitely Keep Pets Out
While many people co-sleep happily, there are specific scenarios where medical professionals and sleep experts strongly advise against it.
1. Immunocompromised Individuals
If your immune system is suppressed due to medication or illness, the risk of infection from bacteria commonly found on pets (such as Pasteurella or Salmonella) is too high. The NHS provides guidance on infection risks from animals.
2. Severe Allergies
If you wake up with puffy eyes or a blocked nose, your bedroom should be a pet-free zone. This creates a safe haven where your respiratory system can recover overnight.
3. Behavioural Issues
If your dog displays ‘resource guarding’ (growling when you move in bed) or if your cat attacks your feet at 3 am, co-sleeping reinforces bad behaviour and ruins your rest. See Battersea Dogs & Cats Home for behavioural advice.
How to Optimise Co-Sleeping (If You Choose To)
If you are healthy, sleep well, and are determined to keep your furry companion in the bedroom, you must be disciplined about hygiene. Here is how to minimise the risks and maximise comfort.
Establish Boundaries
Consistency is key. If the pet is allowed on the bed, decide where. Training your dog to sleep at the foot of the bed rather than on your pillow can significantly reduce the intake of allergens and disturbances.
Upgrade Your Bedding Hygiene
When pets share the bed, your washing schedule must accelerate.
- Wash Weekly: Sheets and duvet covers should be washed at 60 degrees Celsius minimum to kill dust mites and bacteria.
- Mattress Protection: Use a high-quality, waterproof mattress protector to guard against accidents and dander penetration. Read our guide on Choosing the Right Mattress for motion isolation.
- Daily Grooming: Brush your pet before bed to remove loose fur and dirt.
Ventilation and Environment
Pets radiate heat. To counter this, ensure your bedroom is well-ventilated. Keep a window slightly open or use a fan to circulate air. Maintaining a cool room temperature (around 18 degrees Celsius) signals your body that it is time to sleep.
For more on setting up your room, see our article on Creating the Perfect Sleep Sanctuary.
Alternatives to Sharing the Duvet
You can have the best of both worlds: the comfort of your pet’s presence without the physical disruption.
The ‘Bedroom but not Bed’ Rule
Place a high-quality pet bed next to your own. This allows your pet to be close to you, smelling your scent and hearing your breathing, without restricting your movement.
Research published via the National Institutes of Health (PubMed) indicates that while having a dog in the bed reduced sleep efficiency, having a dog in the bedroom did not significantly impact sleep for many participants.
Crate Training
For dogs, a crate can be a safe haven. It provides them with a sense of security and ensures they do not wander around the house or jump on you during the night. The Blue Cross offers excellent guides on positive crate training methods.
The Impact on Relationships
It is also vital to consider your human partner. If one partner loves the dog in the bed and the other resents the lack of space, it can lead to relationship tension and Sleep Anxiety.
Prioritise the sleep of the human who struggles the most. If your partner is a light sleeper, the pet should sleep elsewhere. Compromise is essential for maintaining a healthy relationship and healthy sleep habits.
The Bottom Line
There is no single ‘right’ answer to whether pets belong in bed. It is a personal choice that depends on your health, your pet’s behaviour, and your sleep sensitivity.
If you suffer from allergies, asthma, or insomnia, the authoritative advice is to keep the bedroom a pet-free zone. However, if you are a sound sleeper and derive significant mental health benefits from the closeness of your companion, you can manage the situation with rigorous cleaning and strict boundaries.
Remember, your sleep is the foundation of your health. Do not sacrifice it, even for your beloved four-legged friend.
Key Takeaways
- Assess your sleep quality first: If you are tired, the pet likely needs to move.
- Hygiene is non-negotiable: Wash bedding weekly at high temperatures.
- Consider the alternatives: A pet bed next to yours offers companionship without disruption.
- Consult the experts: Utilise resources from the Department for Environment, Food & Rural Affairs (DEFRA) regarding pet ownership standards.
For further reading on improving your nightly routine, explore our guide on Structuring Your Morning for Better Sleep or learn about Sleep Hygiene for Children and Pets.
Always consult a medical professional if you have persistent sleep issues or severe allergies.
