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Should You Let Your Pet Sleep in Bed? Experts Weigh In
Guest Contributor
For many pet lovers, sharing a bed with a furry companion feels like the ultimate comfort. But when it comes to sleep quality and health, does letting your pet curl up next to you actually do more harm than good? According to recent insights from sleep and psychology experts, the answer is more complicated than a simple yes or no. If you're one of the many navigating the balance between sleep hygiene and pet companionship, this exploration into whether pets should sleep in bed with you offers helpful guidance.
Melissa Milanak, a clinical psychologist and professor at the Medical University of South Carolina, has seen firsthand how pets can affect sleep. In her sleep health clinic, many patients report frequent nighttime disturbances caused by their animals. While she stops short of declaring it universally harmful, Milanak emphasizes that there's significant evidence showing that co-sleeping with pets can negatively impact sleep quality. This is particularly relevant for those seeking to improve their sleep routines or manage insomnia symptoms.
One reason for this disruption lies in the natural sleep cycles of pets. Unlike humans, dogs tend to be light sleepers and may wake up several times during the night. Some even engage in instinctual behaviors like scratching bedding, which can prevent their owners from reaching deeper, more restorative stages of sleep—even if they don’t fully wake up. Cats, on the other hand, are famously nocturnal and often experience bursts of energy, or “zoomies,” right when their humans are trying to wind down. Their evolutionary adaptation to hunt during dawn and dusk makes them particularly active during those hours, which can be especially challenging for light sleepers.
In addition to behavioral factors, there are also physical concerns. Milanak points out that allergens such as pet dander and microbes brought in from outside can interfere with breathing, further limiting the ability to achieve deep sleep. For individuals with allergies or respiratory issues, this can be a significant factor in chronic sleep disruption.
Brian Chin, a professor of social and health psychology at Trinity College in Connecticut, has conducted research linking pet co-sleeping with poorer sleep outcomes. His findings suggest that pet owners who share their beds with animals report lower sleep quality and more insomnia symptoms. Interestingly, Chin notes that many pet owners underreport these issues, possibly because they don’t want to acknowledge that their beloved companions might be contributing to the problem. He even admits that one of his own cats disrupts his sleep, while the other stays out of the way. His research also indicates that the more pets one has, the greater the likelihood of sleep disturbances.
Despite these findings, the emotional benefits of sleeping with pets are undeniable for many. Pets provide a sense of security, reduce stress, and offer companionship that can be deeply comforting. Milanak recognizes that for some, the emotional connection to a pet is so strong that it becomes part of their nightly routine. In such cases, separating from the pet at bedtime can be as challenging as breaking any ingrained habit. She compares it to asking someone to quit smoking—likely to be met with a list of reasons why it’s not feasible.
When sleep issues arise, Milanak takes a sensitive, step-by-step approach. She doesn’t immediately suggest removing the pet from the bed. Instead, she asks patients about their sleep patterns and gradually helps them identify whether a pet might be contributing to the problem. If they’re open to change, she offers practical solutions, such as placing a dog bed on the floor of the bedroom or keeping a cat out of the room at night. For those unwilling to part ways at bedtime, she recommends frequent sheet washing and adjusting sleep schedules to better align with the pet’s rhythms—perhaps going to bed earlier to accommodate a pet that rises with the sun.
Still, for some pet owners, the minor inconvenience of disrupted sleep is a small price to pay for the joy of nighttime cuddles. Angela Wilson, a dog owner in Cobb County, Georgia, has tried enticing her golden retriever, Sadie, with increasingly plush dog beds. But Sadie always ends up in her bed. Fortunately, Wilson says, they sleep peacefully back to back, and Sadie doesn’t disturb her. Her experience highlights the diversity of outcomes in pet co-sleeping—what’s disruptive for one person might be soothing for another.
I found this detail striking: even experts who study sleep acknowledge the emotional tug of letting pets stay in bed. It’s a reminder that sleep health, like so many wellness topics, is deeply personal. What works for one household may not for another, and the key lies in honest reflection and a willingness to adapt if needed.
Ultimately, whether or not to share your bed with a pet depends on your individual sleep needs, health considerations, and emotional priorities. If you’re waking up tired or struggling with sleep disorders, it might be worth examining your nighttime routine—including who’s sharing your pillow. But if you’re sleeping soundly and waking up happy, the occasional paw in your face might just be a small price for companionship.