On average, WHOOP members get slightly more than 7 hours of sleep per night. However, they also average close to 8 hours in bed.
One of the first things people usually notice when they start tracking their sleep is that they’re not really getting as much as they thought they were. The percentage of time you spend in bed actually asleep is known as your sleep efficiency. Below are some behaviors we’ve found that increase and decrease WHOOP members’ sleep efficiency:
Many people have poor sleep efficiency because they often struggle to fall asleep. The time it takes you to fall asleep is called your sleep latency.
Here’s a breakdown of the average time WHOOP members spend in each stage:
Deep and REM sleep are the two restorative stages of sleep where your body and mind heal and repair themselves. However, they each have different characteristics and functions.
“Awake” is included as a sleep stage because it is natural to experience a number of disturbances throughout the night–brief periods of time spent awake that you aren’t even conscious of.
People don’t always need 8 hours of sleep every night. Sleep needs vary from person to person, and from night to night.
Based on your previous sleep and what you do during the day, the WHOOP Sleep Coach calculates exactly how much sleep your body needs each night.
Here are just a few of the many reasons why it’s important to get enough sleep:
A great method for avoiding sleep debt is to nap during the day if you have the chance. Naps of certain lengths can be beneficial in various ways.
Your body has a 24-hour internal clock called your circadian rhythm. Going to bed and waking up at similar times each day helps regulate it and improves the quality of your sleep. We refer to this as sleep consistency.
We’ve found that as sleep consistency increases, so does your sleep efficiency:
Beyond sleep consistency, there are a great deal of other things you can do to optimize your sleep–from locking in your bedtime routine, to creating the perfect sleep environment.
One simple option you may like to try is wearing a sleep mask, which we’ve discovered has a very positive effect on our members’ sleep data:
Here are some of our most popular podcast episodes about sleep:
No. 14: Understanding Sleep & Why You Should Track It
No. 17: The Circadian Rhythm Sleep Hack
No. 55: How Sleep Impacts Performance
No. 57: Naps–Your Greatest Recovery Amplifier
No. 131: Stress, Sleep & Cognitive Functioning
No. 145: The Science of Sleep with Dr. Meeta Singh
No. 164: Dr. Allison Brager on Health Effects of Sleep Deprivation