Is Your Furry Co-Worker Helping or Hindering Your Sleep?

For remote workers, the home has become a multi-purpose space: office, living room, and bedroom all rolled into one. And for many, that bedroom now includes a furry companion. While pets bring undeniable comfort and joy, their impact on your sleep might be more complicated than you realise.

If you’re juggling deadlines and Zoom calls from your kitchen table, good sleep is non-negotiable. So, how does sharing your sleep space with a pet affect your rest? Let’s unpack the benefits, the drawbacks, and practical ways to keep both you and your pet well-rested.

Why Pets Can Be Good for Your Sleep

It’s not all disrupted nights and early morning paw taps. Pets can actually support your sleep indirectly by improving your overall wellbeing:

• Stress Reduction: Interacting with pets lowers cortisol—the hormone linked to stress—and raises oxytocin, which promotes calm and bonding. A less stressed mind is naturally more ready for sleep1.

• Feeling Secure: Some people find the presence of a pet reassuring, which helps them relax and fall asleep more easily2.

• Routine Anchors: Pets thrive on routine, and their feeding and walking schedules can help you maintain a consistent daily rhythm, which is vital for your circadian clock3.

• Physical Activity: Dog owners, in particular, benefit from regular walks, which increase physical tiredness and improve sleep quality4.

A recent survey found that 91% of remote workers say pets improve their mental health and reduce work-related stress, a key factor in better sleep5.

The Sleep Disruptions Pets Can Cause

Of course, it’s not always straightforward. Sharing your bed or bedroom with a pet can introduce some challenges:

• Interrupted Sleep: Pets may snore, move around, or demand attention at night. A Mayo Clinic study found that 20% of pet owners report sleep disturbances due to their animals6.

• Allergies and Asthma: Pet dander can trigger allergic reactions and asthma, making breathing—and sleeping—more difficult for some7.

• Cleanliness Concerns: Pets can bring in dirt, allergens, and even parasites, which can compromise your sleep environment.

• Territorial Behaviour: Some pets become possessive of the bed, which can cause discomfort or even aggression.

• Less Space: A large dog or a sprawling cat can significantly reduce your sleeping area, making it harder to get comfortable.

Interestingly, nearly half of pet owners report that having their pet in the bedroom actually improves their sleep, highlighting how individual experiences vary8.

Practical Tips for Remote Workers Sharing Space with Pets

If you want the companionship without the sleep sacrifice, here are some sensible strategies:

1. Set Clear Boundaries: Decide if your pet is allowed in the bedroom or on the bed—and stick to it. Consistency helps pets understand expectations.

2. Provide a Dedicated Pet Bed: Give your pet a comfortable alternative spot, ideally in a quiet corner or even the bedroom if you prefer them nearby but not in your bed.

3. Keep Pets Active: Regular exercise, especially before bedtime, helps pets settle down and sleep through the night.

4. Establish an Evening Routine: Like humans, pets benefit from a predictable wind-down routine—think a final toilet break, a small meal, and some quiet cuddle time.

5. Manage Allergies: Use air purifiers, wash pet bedding regularly, and groom your pet often to reduce dander. Consult a healthcare provider if allergies are severe9.

6. Consider Crate Training: For dogs, a crate can provide a secure sleeping den and reduce nighttime disruptions10.

7. Try White Noise: Some pets respond well to calming sounds or white noise, which can mask disruptive noises for both pet and owner11.

8. Seek Professional Help: If your pet’s behaviour seriously affects your sleep, a vet or animal behaviourist can offer tailored advice.

9. Use Natural Calming Aids: Pet-safe sprays with natural ingredients can promote relaxation and ease anxiety.

10. Monitor Sleep Patterns: Pet sleep trackers can provide insights into your pet’s sleep habits and how they might affect your rest.

Final Thoughts

Whether your pet sleeps in your bed or their own, understanding how they impact your sleep is key to making informed choices. By setting boundaries and routines, you can create a harmonious environment where both you and your furry co-worker wake refreshed and ready to tackle the day.

References

1. Beetz, A., Uvnäs-Moberg, K., Julius, H., & Kotrschal, K. (2012). Psychosocial and psychophysiological effects of human-animal interactions: the possible role of oxytocin. Frontiers in Psychology, 3. Link

2. Johns Hopkins Medicine. Pets in the Bedroom: Are They Affecting Your Sleep? Link

3. PureWow. Do Dogs Help You Sleep? Here's What Experts Say. (2023). Link

4. Mayo Clinic. Exercise and sleep: Why it's a perfect pairing. (2024). Link

5. Employer News. The power of pets: 9 in 10 remote workers say pets improve their mental health and reduce work-related stress. Link

6. Mayo Clinic Proceedings. Pet ownership and sleep in adult outpatients. (2015). Link

7. Asthma + Lung UK. Pets and your lungs. Link

8. American Academy of Sleep Medicine. AASM survey: Pets in the bedroom can help or harm sleep. (2021). Link

9. NHS. Allergies - Prevention. (2024). Link

10. Battersea Dogs & Cats Home. Crate training your dog. Link

Rover. Does White Noise for Dogs Work? (2023). Link