Is your dog getting enough quality rest to set them up for success?

Did you know....

that lack of adequate, restorative rest increases emotional and behavioral reactivity, decreases learning capabilities, decreases working memory, increases impulsive behaviors and increases nervous system dysregulation in dogs AND humans? Is your dog getting enough good quality, restorative rest to help them be their best self?

Our dogs have shorter REM cycles (lasting approx. 45 minutes, with approx. 10% of total sleep spent in REM) than us humans (approx. 90 minute cycles with 25% of our total sleep spent in REM/ the restorative, deep restful sleep) completing approx. 75% of their sleep needs overnight. This means our dogs must have adequate opportunities for good quality rest throughout their days. Dogs' sleep requirements vary based on age, breed, and activity levels.

Age is a key factor for determining the amount of sleep a dog needs. Based on a wide review of the recent canine sleep research, consider the following recommendations based on age*:

• Puppies (under 2 years old): 18-22 hours a day

• Adult dogs (2 to 6 years old): 9-16 hours a day

• Senior dogs (7+ years old): 12-20 hours a day

*Additionally, it is important to consider your dog's unique breed specific needs, their activity levels, and their environment, including their daily stress levels/ amount of nervous system dysregulation which may require MORE time for decompression and restoration through good quality sleep.

If you'd like to better understand how your dog's breed makeup influence who they are, including their unique rest requirements, we highly recommend reading Kim Brophey"s "Meet Your Dog: The game changing guide to understanding your dog's behavior" https://www.meetyourdogbook.com/

How can we help our dogs get good quality restorative rest?

1. Create a doggy spa space: Having a space to relax, decompress, and get good quality rest is crucial.

   The doggy spa space must be human free (Ex: humans are not allowed IN their crates for any reason. Humans should not be laying on/ walking on their dog's bed in their dedicated spa space) We love these tips for setting up and using a doggy spa space from our friend Nikki Ivey at Dog Speak 101: "While the spa room should be individualized to YOUR dog’s needs, there are certain criteria that apply to all spa rooms:

   
   

   1. A spa room should be in a low traffic area with minimal window access to avoid outside stimuli. If the room has windows, consider window film or blinds to decrease the view outside.

      
      

   2. The spa room should have a barrier for privacy and no distracting noises such as a washing machine. Your dog should have a comfortable place to lie whether they are free in the room or in a crate or playpen.

      
      

   3. The last two items your spa room needs are a relaxing odor and a white noise machine (or a box fan.) The relaxing odor can be a very light lavender or pheromones meant for calming. Use a diffuser or a spray that you can spray his bed or a bandana for him to wear (if it is safe for your dog to wear one while alone). For safety, do not use candles. A white noise machine will help block outside noise. White noise is like a blanket of sound that covers all frequencies equally, creating a shushing sound.

      
      

      

      Every time you use the spa room, turn on the white noise machine, spray the bed or bandana/turn on a diffuser, and give an enrichment item for calming and positive association. Because licking is calming for dogs, we recommend something like a frozen Toppl™ or a lick mat with your dog’s favorite treats/foods as an enrichment item. The enrichment item should go in with the dog but can not come out with the dog. If there is still food in the item, simply put it away until the next spa time (your dog is welcome to have the same enrichment item at other times of the day)."

      
      

      Living in the city, often in small spaces with multiple purposes, we know that this can be exceptionally challenging. (Ex: Penny Grace and I live in a 337 sq ft studio apartment on the busy and sometimes loud Wharf in SWDC.) Additionally, many humans are working from home, decreasing our dog's alone time and opportunities for quiet rest and decompression. Get creative and consider how you can ensure your dog can get good quality, restorative rest in your unique space.

      

      Example:

      Penny Grace and I live in an apartment alongside the elevator (aka a high traffic hallway spot, which increases noise at times.) We have a huge window which overlooks a busy touristy area that often has things like live music, festivals, and fireworks.

      
      

      In order to ensure she gets adequate, restorative rest: 1) White noise machine on low right by the apartment entrance door 2) Small box fan by the closed window for blocking noise from outside 3) I use headphones while watching TV or using my phone most of the time. This is especially true on days where I know she has not gotten adequate quiet, alone time for resting. 4) When I know louder than usual activities will occur (like pre-planned fireworks for example,) I turn on the bathroom vent, the microwave vent, a tower fan, and I offer PG a soothing activity like a lickibowl or snuffle mat to encourage relaxation and nervous system regulation. 5) While I do not have space for a crate/ doggy spa space specifically, I avoid moving Penny's bed from it's dedicated spot and I do my best not to move close to/ around it, especially when she is actively resting. Additionally, I move slowly and intentionally, curve away from her space, and do my best to not disturb her. (Keep in mind, this does not mean she is getting adequate REM sleep when I am moving around. It is super important to give her, and all dogs, time alone to both practice the skills of being confident and comfortable alone, but also to ensure they have quiet time for resting without human interference. I will often go out to sit outside or go to the gym/ library/ a museum/ etc just to give her some quiet alone time on days where I would otherwise be home all day.)
      

      

      
      

2. Maintain a routine, including dedicated rest times

   This is again one of those tips that there is an ideal way to do things and then there is a more realistic way to make it fit your lifestyle:

   1. Ideally: Your dog has a consistent routine every day, including dedicated nap times/ crate times/ dog spa space times. Example: they go out for exercises, sniffing and enrichment everyday 6:30-7:30AM, have quiet crate time/ doggy spa space time/ resting time with an enrichment item 8AM-12PM, followed by a walk 12-12:30, some stationary work/ people watching, and then more dedicated crate/ resting/ spa space time 1:30-4PM before being released for hanging with the family during the evening and back to bed/crate/ doggy spa 9PM-6AM

   2. Likely more realistically: Establish consistent routines that work within your inconsistent life. Example: AM outing is 1-2 hours, sometime between 6:30-9AM, depending on the day, but the AM outing is always followed by a decompression activity (like a lickimat, snufflemat, Kong, or breakfast in a puzzle bowl,) followed by quiet crate time/ doggy spa space/ resting time with a soothing enrichment item to help them transition into that resting state. Every time you want/expect them to be resting, you are repeating the setup of your doggy spa space, including turning on white noise, using a soothing scent, turning on soothing music, etc. (whatever doggy relaxation protocol you have decided on and implemented...) Their midday outing may occur anytime between 11-2, depending on the day, but it always is followed by the same process to encourage rest after their outing is done. Before bedtime, their last outing is a slow sniffy stroll to encourage deep breathing and help them transition into a resting state. It's important to remember that our dogs do not self-regulate well without support from us. You will absolutely have to ensure they are restricted in some way to get appropriate rest. (ex: closed in a bedroom or spa space for rest times/ a crate/ a doggy playpen/ tethered via waist leash to the owner with a place marker/ bed for them to settle and rest on while you work/ etc.)

      

   It's important to remember that we humans, and our dogs, are always doing the best we can with what we have, and that our "best" is influenced by our ability to get consistent restorative rest. Poor sleep leads to nervous system dysregulation, poor impulse control, brain fog, increased appetite, and more.

   By ensuring we give our dogs ample opportunities and space for good quality, restorative rest, we can help them live their happiest and healthiest lives.