The Sleep/Stress Cycle
The often-overlooked issue of getting enough quality sleep may be the missing key to regulating your dog’s nervous system. As many of us have experienced at some point in our lives, it’s difficult to get both the quality and quantity of sleep we need when we are chronically stressed. This can leave us “trapped” in a cycle—stress prevents restful sleep, and lack of sleep keeps us in a state of stress.
This is why it’s so important to prioritize healthy sleep habits for both ourselves and our dogs.
Entering a state of deep sleep and properly cycling through REM and other sleep stages is essential for detoxifying the brain and body. It also allows the subconscious mind to process and resolve post-traumatic stress. Many physical and emotional imbalances can begin to resolve simply by allowing the body to rest.
For this reason, it is critical that we give ourselves—and our dogs—ample opportunity for deep, restorative sleep, so the brain and body can carry out their seemingly “magical” process of self-healing.
So what are some of the most important things we can do to support better sleep?
Light
First and foremost, it is essential to limit exposure to blue light from artificial sources—such as screens and overhead lighting—after about 4:30pm. Ideally, blue light should come primarily from natural sunlight during the hours it is available. This light helps regulate cortisol in a healthy way, giving us the energy we need to function during the day.
Exposure to natural sunlight at different times throughout the day also signals to our mitochondria what time it is, helping maintain a healthy circadian rhythm.
In the evening, it’s best to keep lighting dim and avoid fluorescent or blue light–emitting bulbs. Creating a darker environment supports the body’s transition into rest.
At night, aim for complete darkness. Blackout shades can be helpful if needed. Turn off or unplug devices that emit light or sound, including TVs, computers, and other electronics. Some people also find it beneficial to turn off Wi-Fi at night or take steps to reduce exposure to electromagnetic signals.
Food
Dogs are biologically designed to feast and fast. This is why I typically feed my dogs once per day and allow for occasional fasting once or twice per week.
If you are currently feeding multiple meals per day, you might consider gradually transitioning to a single meal earlier in the day. The goal is to allow the body to focus on digestion during waking hours, and then shift into repair and detoxification processes during sleep.
A helpful guideline for both humans and dogs is to avoid food after 6pm. Many people notice improved sleep quality when going to bed on an empty stomach.
Proper nutrition also plays a role in the body’s ability to detox. According to Dr. Maureen McMichael, bile acids and taurine bind to toxins during the deep sleep “cleaning phase,” helping move them out of the body via the intestines. Healthy bile flow, along with regular bowel movements, supports this process and prevents toxin buildup.
To support this, pets should receive adequate nutrition from fresh, whole foods—particularly raw meats and organ meats such as liver, heart, and brain.
Letting Go of Tension
Reducing tension in the nervous system before sleep is equally important.
Classical music has been shown to promote relaxation in both dogs and humans. Consider establishing a simple bedtime routine that includes listening to calming music for at least 30 minutes before sleep. During this time, you might also engage in meditation or offer your dog a gentle massage.
Activities that emphasize safety, connection, and calm are beneficial for everyone’s nervous system.
If your own system is stuck in a state of fight-or-flight (sympathetic dominance), your dog is likely reflecting that same inability to settle. This is an opportunity to bring compassion toward yourself and explore what helps you down-regulate.
Many of us carry some degree of unresolved stress that may benefit from additional support. In the meantime, simple practices such as box breathing or gentle Feldenkrais movements can be effective daily tools for increasing awareness and supporting regulation.
Deep Sleep and Cognitive Function
As you might expect, impaired sleep directly impacts cognitive function—and behavior.
Dr. McMichael notes that the brain can shrink by up to 25% during deep sleep. During this time, the glymphatic system uses cerebrospinal fluid to clear out toxins and metabolic waste. When this process is disrupted, cognitive clarity and function are compromised.
In addition, lack of deep sleep prevents the emotional body from fully resting and “resetting.” Sleep is essential for memory consolidation and trauma processing.
Now imagine how many behavioral challenges in dogs could be influenced—if not significantly improved—by simply ensuring they are getting enough high-quality sleep.
Try implementing some of these practices and observe what changes. You may find that something as simple as better sleep creates meaningful shifts in both behavior and overall well-being.
Resources:
Dr. Maureen McMichael at New Biology Clinic
Feldenkrais for Humans: Improving Ability
Feldenkrais for Dogs: Connected Breathing with Mary Debono
Spotify playlists: Classical Music
Photo credit: Photo by Kojirou Sasaki on Unsplash