How to Help Your Cat Adjust to a Sleep Schedule

Is your cat running zoomies at midnight and curling up to sleep the second you get out of bed? You’re not alone. While cats are known for their love of naps, their sleep-wake cycles don’t always align with our own - which can lead to some restless nights for everyone.

Thankfully, there are simple, effective ways to encourage healthier sleep habits for your feline friend - and give yourself some peace and quiet after dark.

Why Do Cats Have Odd Sleep Schedules?

Cats are naturally crepuscular, which means they’re most active at dawn and dusk. While this made sense for their wild ancestors (those twilight hours were prime hunting time), it doesn’t always suit a modern household where the humans need to be up early for work.

Indoor cats, especially those without much mental stimulation or exercise, may nap through the day and then get a burst of energy just when you’re ready for bed.

Here are some simple ways to help your cat settle into a healthier rhythm—one that’s better aligned with your own.

1. Make Playtime a Daily Ritual

• Cats need daily stimulation, both mentally and physically. Schedule two dedicated play sessions each day—one in the morning and one in the evening. Try feather wands, chase toys, or even food puzzles to keep your cat active and engaged. Evening play sessions are especially useful to help burn off excess energy before bedtime.

2. Stick to Consistent Mealtimes

• Cats are creatures of habit. Feeding them at set times, especially dinner in the early evening, helps regulate their internal clock. After a good meal, most cats will be content to groom and rest. Feeding just before your own bedtime may encourage them to wind down, too.

3. Create a Calm Sleep Environment

• Make sure your cat has a quiet, cozy place to sleep away from noise and activity. This might be a plush bed in a corner, a sunny window perch, or even a covered cat cave. Soft lighting, white noise, and warm bedding can all help encourage restful sleep.

4. Minimise Nighttime Distractions

• Try not to reinforce nighttime behaviour by responding to meows or activity. If you give your cat attention, food, or play during the night, they may learn that this is how to get what they want. Instead, keep the nighttime environment quiet and calm—and reward your cat’s quiet behaviour during the day.

5. Be Consistent and Patient

• Routine is everything. Stick to the same daily rhythm of play, feeding, and quiet time, and your cat will gradually adapt. Just like with children, it can take time - but consistency pays off.

When Nighttime Restlessness Could Be a Health Concern

While most cats can be gently trained into a sleep routine, sudden changes in sleep patterns or excessive restlessness at night can be a sign something’s not quite right.

Keep an eye out for other signs, such as:

• Increased vocalisation
• Restlessness or pacing
• Litter box issues
• Excessive grooming or scratching
• Weight loss or changes in appetite

These could indicate conditions such as hyperthyroidism, anxiety, arthritis, or even cognitive dysfunction in older cats. If your cat is suddenly more active or distressed during the night, it’s worth booking a check-up to rule out any underlying health issues.

Common Mistakes to Avoid

• Feeding or playing with your cat when they wake you at 3am—it reinforces the behaviour.
• Leaving stimulating toys out overnight.
• Punishing your cat for being active—this can create stress or confusion.

Focus instead on redirecting their energy during the day, and building positive associations with bedtime.

FAQs

Should I ignore my cat at night?
Yes, in most cases. If your cat is healthy, ignoring attention-seeking behaviour overnight (while reinforcing good routines during the day) is the best approach.

Do cats really need a sleep schedule?
They may not need one like we do, but a consistent routine helps reduce stress, improve behaviour, and support overall wellbeing.

If you’re ever concerned that your cat’s sleep habits point to something more serious, we’re here to help. Don’t hesitate to book an appointment and get some peace of mind - for both you and your feline friend.