WHOOP Study Published in Sleep Finds Four Daily Habits Improve Sleep Consistency and Heart Health

Boston, MA – [October, 14th] – A newly published study in the peer-reviewed journal Sleep reveals that incorporating four simple circadian-alignment behaviors—morning sunlight exposure, time-restricted eating, Zone 2 cardiovascular training, and breathwork—can significantly enhance sleep regularity, cardiorespiratory fitness, and parasympathetic activity.

The large-scale study, conducted by WHOOP and involving 38,838 healthy adults, examined the effects of these behaviors over a 31-day challenge. Participants were continuously monitored using WHOOP devices, providing detailed biometric data on sleep and recovery patterns, and tracking behaviors.

Key Findings

• Participants significantly increased engagement in all four circadian-supportive behaviors compared to matched controls (P < .001).
• The intervention led to improved sleep consistency, resting heart rate, and heart rate variability (HRV).
• Improved sleep consistency partially mediated gains in cardiorespiratory fitness and parasympathetic activity, independent of sleep duration.
• Increased engagement in these behaviors persisted for at least one month post-intervention, indicating sustainable behavioral change.

About the Study

The research tracked participants over three phases: baseline, intervention, and post-intervention. Data captured from WHOOP devices allowed for an objective analysis of how circadian-alignment behaviors impact key physiological metrics.

The findings demonstrate that engaging in consistent, simple routines supporting circadian health—such as exposure to morning light and mindful timing of eating—can yield measurable improvements in both recovery and cardiovascular performance.

Conclusion

Integrating four simple  behaviors into daily life may offer a practical, evidence-based approach to improving sleep regularity and overall health. This study reinforces the growing body of research supporting circadian alignment as a cornerstone of human performance and wellness.

About WHOOP

WHOOP, the human performance company, offers a wearable health and fitness coach to help people achieve their goals. The WHOOP membership provides best-in-class wearable technology, actionable feedback, and recommendations across recovery, sleep, training, and health. WHOOP 5.0 and WHOOP MG offer groundbreaking health innovations, including cardiovascular health features; Healthspan which quantifies Pace of Aging and provides members with their WHOOP Age; and first-of-its-kind wearable Blood Pressure Insights. WHOOP is the perfect health companion for anyone looking to optimize their health and performance. Founded in 2012, WHOOP is based in Boston and has raised more than $400 million in venture capital. WHOOP is available to ship in 56 markets worldwide and the WHOOP app is available in English, French, German, Italian and Spanish (Latin America). WHOOP can be purchased on Amazon across the U.S., U.K., and Australia, as well as Best Buy (U.S.) Dick’s Sporting Goods (U.S.), Flipkart (India) and Virgin Megastore (GCC), and more.  

To learn more or start a one-month free trial, visit whoop.com and connect with WHOOP on Instagram, X, Facebook, LinkedIn, and YouTube. 

Contact: press@whoop.com