Rest is best: understanding how lack of sleep can impact stress and arousal in your dog
As dog owners, we often put a lot of focus on physical exercise, training, and stimulation to keep our pets healthy and happy.
However, one of the most overlooked aspects of a dog’s wellbeing is rest. Just like humans, dogs need adequate downtime to recover, regulate their emotions, and maintain balance. In fact, rest is a powerful tool in helping dogs manage stress and arousal levels.
Why rest is more important than you think
Dogs, especially young puppies and high-energy breeds are often assumed to need constant stimulation and play. While exercise and enrichment are crucial, too much excitement or activity without enough recovery time can lead to chronic stress.
How much rest time do dogs need?
Rest includes both deep sleep and quiet wakefulness—times when your dog is relaxing but not necessarily asleep.
Without sufficient rest, your dog’s body doesn’t get the chance to process experiences, regulate hormones, and return to a calm baseline. Over time, this can contribute to increased reactivity, anxiety, and even behavioural problems, including hyperarousal.
Understanding stress and arousal in dogs
The arousal ladder – dogs experience a range of arousal states, from calm and relaxed to highly alert or agitated. These levels affect their behaviour, learning ability, and emotional state and can be categorised into:
- Low arousal (GREEN ZONE): calm, relaxed, sleeping or resting
- Moderate arousal (YELLOW ZONE): alert but manageable (e.g. excited during play)
- High arousal (ORANGE ZONE): overexcited, reactive, or stressed
- Extreme arousal (RED ZONE): panic, aggression, or fear-based reactions
Staying in high arousal for long periods is exhausting for dogs and can lead to difficulty settling, impulsivity, and poor decision-making—just like humans under chronic stress.
Chronic stress: what it does
Chronic stress elevates cortisol levels in the body. This hormone is helpful in short bursts (think: fight or flight), but harmful when sustained. Elevated cortisol can:
- Disrupt sleep
- Suppress the immune system
- Increase anxiety and reactivity
- Lead to gastrointestinal issues
- Affect learning and memory
Rest is one of the most effective ways to lower arousal and help your dog return to a balanced state.
How to recognise if your dog is stressed or anxious
Every dog is different, but there are common signs that may indicate your dog is stressed or struggling to calm down.
Common signs of stress:
- Panting (when not hot or after exercise)
- Pacing or restlessness
- Excessive licking or yawning
- Hyper-vigilance (constantly scanning surroundings)
- Avoidance behaviours (e.g. hiding, turning away)
- Sudden aggression or reactivity
- Whining or barking without clear reason
- Unable to settle, even in familiar environments
If you notice these signs consistently, it may be time to reassess your dog’s routine and environment—particularly how much rest and calm time they’re getting.
Practical tips for encouraging calm behaviour
Creating an environment that supports calmness and rest doesn’t have to be complicated. Here are some practical strategies:
Create a restful environment
- Provide a quiet, cosy space away from busy areas of the home.
- Use soft bedding and consider a covered crate or den-like setup.
- Limit interruptions—especially from children, other pets, or constant activity.
Build downtime into your dog’s routine
- Schedule regular nap times, especially after walks or training sessions.
- Avoid overstimulation with constant play or enrichment.
- Use short, structured activities followed by calm periods to help your dog wind down.
Use calming tools and techniques
- Lick mats, chews, or Kongs can promote calm licking behaviour.
- Play classical music or white noise to block outside disturbances.
- Try gentle massage or T-Touch techniques to encourage relaxation.
Model calm behaviour yourself
Dogs are incredibly attuned to our energy. If you’re frantic or constantly on the move, your dog may mirror that.
- Speak in low, calm tones
- Use slow, deliberate movements
- Avoid exciting greetings when returning home
Focus on calm, predictable walks
- Avoid chaotic off-lead dog parks if your dog gets overstimulated.
- Choose quiet walking routes and reward calm behaviour.
- Allow your dog time to sniff and explore—this lowers heart rate and supports natural decompression.
- Sometimes it can even help to take a break from walks and focus on confidence building in your home and garden.
Some dogs struggle more than others with relaxation, especially those with anxiety, trauma histories, or high-drive temperaments. Consider:
- Mental overstimulation from excessive training or novelty
- Lack of structure in the daily routine
- Unmet needs (e.g., not enough enrichment or safe outlets for instincts- read more about Predatory Motor Patterns)
- Medical issues like pain or neurological conditions
Calm is a skill – and rest builds the foundation
Rest isn’t just a passive activity—it’s a vital part of your dog’s physical and emotional health, and it’s up to us as owners to prioritise balance and recovery too.
By promoting calm behaviours, recognising signs of stress, and encouraging structured rest, you’re not just making your dog more relaxed—you’re supporting a healthier and happier life for your companion too.
Want more dog behaviour tips? Read our pet advice articles here or you can contact our team of canine experts at behaviour@gawa.org.uk or call 01242 548778.
