Last year we surveyed the 100 best sleepers on WHOOP about the things they do to make the most of their time in bed. Our analytics team filtered through millions of hours of sleep data to find the WHOOP members with the best sleep efficiency (percentage of time in bed spent actually sleeping), sleep consistency (going to bed and waking up at consistent times each day), and overall sleep performances (amount of sleep each night vs. amount sleep needed).
We discovered that our top 100 sleepers averaged a nightly sleep performance of 96%. And while for many of us that may seem virtually impossible to achieve, our survey results showed that much of what these elite sleepers do isn’t that different from the norm.
For example, 66% of them drink some kind of caffeinated beverage in the morning nearly every day. The vast majority (74%) almost always go without caffeine in the afternoon as well.
Just like the rest of us, 70% of our top sleepers use an alarm clock to wake up either most or all of the time. And while some of our top sleepers do take supplements to help them out, including ZMA, CBD, Melatonin and herbal teas, 42% of them do it the old fashioned way and attain peak sleep without ever using supplements.
One thing they all seem to agree on, alcohol is detrimental to sleep. While we didn’t inquire about alcohol directly, we asked the survey takers to write in what they believe most harms their sleep–30% mentioned alcohol consumption.
Many of the other things our top 100 sleepers are doing are also very simple changes for others to make. Below is their full list of sleeping tips, broken down into six helpful categories. Hopefully you’ll find these useful in improving your own sleep!