Here’s what animals can teach us about sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Ever catch your dog or cat napping all day and wish you could sleep that well? Us too. Turns out there are some lessons we can learn from animals when it comes to sleep.
Picture this. You’re in the middle of your day and you notice your pet curl up in a sunny spot and doze off so quickly that you’re instantly jealous.
How do they do that?
It can seem like animals pass out right away, while you’ve probably spent countless nights staring at the ceiling and getting frustrated with yourself for not instantly falling asleep. (This only makes matters worse, by the way.)
So how do animals do it? And how can you get on their level and sleep smarter? We’re breaking down the weird and wonderful ways animals rest — and the lessons we can learn from their sleep habits.
What humans can learn from animal sleep habits
Even though it may seem like animals instantly fall asleep, they actually have some pretty fascinating rituals that help get them ready to rest. The more humans learn about sleep hygiene and having a wind down routine, the more it’s clear that most of us can’t just get into bed and expect to drift off. Turns out animals have their own version of this.
Here’s five sleep methods animals use and some takeaways for us:
1. Cats, dogs, and horses: we all need security
Cats, dogs, and horses need to feel secure in order to fall asleep. Before dozing off, cats knead their sleeping surface, while dogs turn in circles before lying down, presumably to check all angles of visibility and safety.
Meanwhile, horses have a slightly different approach to sleep. They typically doze off while standing and only lie down when they feel completely safe.
What we can take away: Like cats, dogs, and horses, we also need to feel safe, both physically and emotionally, to sleep well. To help you feel more secure and ready for sleep, consider practicing mindfulness techniques like gratitude journaling and breathwork. (Here are 12 gratitude journal prompts that you can add to your self-care routine.)
2. Dolphins and birds: catching Zzzs through adaptability
Dolphins and certain birds are semi-conscious when they catch those precious Zzzs. By sleeping with only half their brain at a time—a practice called unihemispheric slow-wave sleep — they can still be watchful while resting.
Before entering this sleep state, dolphins usually often find a safe, quiet area of water, and birds typically seek out safe spaces high up. They might even do some pre-sleep grooming before settling down.
What we can take away: Dolphins and birds are reminders that even when rest is brief or seemingly imperfect, it can still be valuable. When you have a busy day, embrace naps, mindfulness breaks, or just shutting your eyes for a few moments of quiet.
3. Bears and bats: committing fully to rest
Bears and bats are serious about their sleep environments. Bears pick out a secure spot that’s usually near water and protected by natural cover. This careful attention to detail shows a deep awareness of their environment.
Meanwhile, bats are so serious about their sleep that they do it for up to 20 hours a day. Before hanging upside down, they engage in pre-sleep rituals like grooming and stretching.
What we can take away: Bears and bats make it clear how important it is to commit fully to rest. Make getting deep and uninterrupted rest a priority by turning off phone notifications or saying no to late-night commitments. To take things one step further, try these 10 tips for better sleep.
4. Elephants and giraffes: quality over quantity
Elephants and giraffes embody the phrase “quality over quantity.” They sleep for only 2–4 hours daily but to maximize this time, they engage in grounding behaviors before settling down.
Wild elephants usually rest by standing quietly for a while and then lying down. Giraffes lie down infrequently, but always take their time to do so with care.
What we can take away: Elephants and giraffes teach us that the quality of rest can be more important than the quantity. If we know we’re going to get limited sleep, it’s best to enhance that quality of rest in whatever way we can.
If you know you’re not going to get a full eight hours of sleep one night, try focusing on improving your sleep efficiency by creating a dark and quiet environment. This could help you get a deeper and more restorative sleep.
5 animal-inspired tips to snooze smarter
Animals are proof that you don’t need an overly complicated routine to get the sleep you need. Here are five animal-inspired tips to feel more well-rested.
1. Let your breath guide you
Pet owners know that dogs like to let out a big sigh before they settle into sleep. This simple act can help release tension and prepare your body for rest.
Try this: When you’re getting ready for bed, take a few slow, deep breaths in through your nose and exhale out through your mouth. (These seven breathing exercises can be helpful too.)
💙To help get you in the right mindset, listen to Tamara Levitt’s meditation The Breathing Space.
2. Follow your inner clock
If you’ve ever slept near birds, you know that usually no matter what, they’ll always wake with the sunrise. This is because animals are pros at sticking to their natural sleep-wake cycle, or their circadian rhythms.
Consistency helps your body know exactly when to power down and when to rev up. Like animals, you also have a natural clock that helps you fall asleep and wake up. But this works best usually when you stick to a schedule, so try to go to bed and wake up around the same time every day — even on the weekends.
Try this: Use light to your advantage. Once it gets dark out, dim the lights in your home to signal to your body that you’re winding down. In the morning, let sunlight wake you up. (Here are seven other tips to help reset your circadian rhythm.)
3. Make sure your sleeping environment is as appealing as possible
Ants tidy their designated “bedrooms” before sleep to ensure their space is clean and functional. It makes sense — an orderly space is a peaceful one. By making your bedroom feel like a peaceful sleep sanctuary, it’ll be easier for you to drift off.
Try this: Create a cool, quiet vibe in your bedroom with soft lighting and comfortable bedding. You could also make your place zen by decluttering your room and hiding your electronics.
💙Listen to Dr. Michael Breus’ Better Sleep series if your brain’s still having a hard time shutting off.
4. Embrace the power of small rituals
Chimpanzees carefully weave branches and leaves to create soft and safe platforms for rest each night. This helps calm them down and prepares them for sleep. Pre-sleep rituals can also help you transition into rest and tell your brain that it’s time to unwind.
Try this: Start your own wind down routine. Every night about an hour before bed, consider putting your phone away, gently stretching, or having a cup of soothing herbal tea.
5. Learn to let go
Otters fall asleep quickly because they completely surrender themselves to sleep. (It certainly helps that they hold hands with their family members for added security.)
If you can learn to let go, you can invite more peaceful and restorative sleep into our lives. Mindfulness can be a good way to do just that.
Try this: Before bed, consider using techniques like meditation to clear your mind. Think about the positive parts of your day, or if that’s hard, try focusing on the present.
💙If you’re struggling to let go of the day’s events, listen to Chibs Okereke’s muscle relaxation meditation Soften Into Sleep.
Animals and sleep FAQs
How much do animals sleep compared to humans?
People sleep an average of about 7–9 hours per night, but animals are all over the map. Koalas can sleep for up to 22 hours a day whereas elephants and giraffes average about 2–4 hours.
This wide variety is a good reminder for us that sleep isn’t always about how much you get, but about how deep and restorative it is.
Can animals teach us better sleep habits?
Animals follow their natural rhythms, adapt to their environments, and rest in ways that meet their survival needs — a good reminder to let go when you have a tough time drifting off.
Here’s a couple ways animals can teach us better sleep habits:
Cats and dogs love to nap. They show us that mindful rest during the day can help recharge us.
Dolphins sleep in small increments — and with just half their brain. They remind us that even small amounts of shut-eye can make a difference.
Migratory birds adapt to whatever environment they’re in and steal moments of sleep wherever they can. They teach us to be flexible.
Bears meticulously create a safe environment for rest before hibernating. They show us that winding down before rest is essential to prepare your body and mind for better-quality sleep.
Why do scientists study animal sleep?
Scientists study animals’ rest to explore how it affects their survival, memory, energy, and even healing.
Here’s a few things they’ve learned:
Understanding how dolphins sleep has given experts helpful insights into how sleep affects alertness and brain health.
By researching bears, scientists have discovered that creatures can conserve energy and enter a prolonged rest state without significant muscle loss or health issues. This has led to breakthroughs in human medicine, like better treatments for muscle-wasting diseases and improved recovery for patients who are bedridden.
When scientists learned that sharks continue to move while sleeping, they had to reexamine what sleep really is.
Which animals have the most unusual sleep habits?
Who’s to say? Giraffes and elephants get by on just a couple of hours of sleep each day. What sets them apart from other animals is they maximize rest by slipping into deep sleep quickly, often while standing up.
Birds also have uncommon sleep habits too. While they migrate long distances, they take micro-naps during flight and squeeze in just enough rest to keep going on their journey.
Do animals dream?
It’s hard to know for sure if animals dream, but their behavior and brain activity during sleep suggest that they do.
Research has shown that mammals and birds experience rapid eye movement (REM) sleep — the same type of sleep we get when we dream.
Dogs tend to twitch their legs, wag their tails, or make soft noises while they sleep, leading some scientists to believe that they’re dreaming. Also, there have been studies on rats' brain activity during sleep that suggest they might be dreaming about running in mazes.
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