How to Sleep Better with Dr. Shelby Harris

We sat down with Dr. Shelby Harris, a renowned clinical psychologist and sleep expert, to get actionable strategies to improve your sleep and health. With decades of experience and 24 marathons under her belt, she knows what it takes to optimize both rest and performance. Her advice? Sleep is not just a passive state—it’s an active, trainable skill that underpins every part of your wellbeing.

Learn That Sleep Is Not a Passive State

Sleep is often misunderstood. We think of it as “switching off,” but as Dr. Harris explains, sleep is incredibly active:

Stage 1: The in-between—or just as you’re drifting off.

Stage 2: Where we spend most of our night. The body restores energy and begins repair.

Stage 3 (Deep Sleep): Muscle growth and physical repair happen here.

REM Sleep: Emotion processing, memory formation, and intense brain activity (so intense your body actually paralyzes itself to protect you from acting out dreams).

If you’re training hard, working intensely, or just want to feel sharper, you need all stages of sleep.

Practice These Daily Sleep Habits

Dr. Harris offers a simple take on improving sleep quality:

• Consistency beats everything. Wake up and go to bed within the same hour every day—even on weekends.
• Decompress before bed. Give your brain time to shift gears. A short wind-down routine can go a long way.
• Meditate during the day. It’s not about falling asleep—it’s about building the muscle to refocus and let go of thoughts at night.
• Watch your screen use—but not just for the blue light. The content you consume is often more stimulating than the light itself. Be mindful, not rigid.

Be Aware of Hidden Sleep Issues

Dr. Harris sleep disorders like apnea can go undiagnosed—especially in women. Symptoms can be subtle: mood swings, frequent night waking, not restorative feeling sleep. If sleep hygiene isn’t helping after a few weeks, Dr. Harris says it might be time to talk to your health care provider.

The Bottom Line

• Sleep is an active process with distinct stages—and each one matters.
• Prioritize consistency, mindfulness, and wind-down routines.
• If you're obsessing over your sleep or feeling constantly fatigued, it’s time to ask for help.

Curious to learn more? Listen to the full conversation with Dr. Shelby Harris and WHOOP SVP of Research, Algorithms, and Data Emily Capodilupo or watch the episode now.