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Sleep Consistency and Sleep Stages

Sleep Consistency measures how similar your sleep and wake times are, which can help preserve a consistent circadian rhythm.

By swiping downwards on the Sleep Page in the WHOOP app and selecting Time in Bed you can view your Sleep Consistency in graph form. WHOOP measures your sleep consistency over a 4-day period. 

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To learn more about Sleep Consistency, check out our Locker Posts: Maintaining Sleep Consistency and Understanding Sleep Consistency

Sleep Staging

Sleep is segmented into four stages (Slow Wave Sleep, REM Sleep, Light Sleep, and Awake), each of which serves a unique purpose. See also: WHOOP Sleep


Slow Wave Sleep (SWS) is an intense, active phase of Sleep. In this phase, the body repairs and regenerates tissues, builds bone and muscles, and strengthens the immune system.

It is common for SWS to occur more, and in longer bouts, at the beginning of the night than at the end. Over the course of the night, SWS accounts for 17-20% of total sleep time.

REM is the Sleep Stage in which memory consolidation and dreaming occur. REM periods increase in length as the night progresses. The first REM period usually occurs about 90 minutes after you first fall asleep, and lasts only 10 minutes. For young, healthy adults, a normal amount of REM sleep is 60-100 minutes or roughly 22-26% of the night.

Light Sleep typically accounts for roughly half of the total Sleep time. Light Sleep primarily serves as a transition stage between Slow Wave Sleep and REM.

Awake comes in two forms:

  • Sleep Latency, or the time it takes for you to fall asleep. Normal latency is roughly 5-35 minutes. 

NOTE: Sleep Latency is not trackable when using Sleep Auto-Detection

  • Sleep Disturbances: short periods of "wake" time throughout a Sleep episode. For members, anywhere from 10-20 disturbances over the course of Sleep is normal. NOTE: Most people experience more disturbances as Time in Bed increases.

In total, Awake time (not including Sleep Latency) can account for around 10% of total Time in Bed. 

How do I use the Sleep Status graph? 

The Sleep Status graph plots your daily Sleep Consistency and Sleep Performance values relative to Optimal Sleep. ‘Optimal Sleep’ is achieved by sleeping a sufficient amount relative to your Sleep Need as well as maintaining a consistent circadian rhythm by falling asleep and waking up at consistent times.

Sleeping sufficiently and maintaining a consistent circadian rhythm has been shown to improve Recovery. Aim to achieve both of these goals in order to maximize your Recovery each day.


To learn more about Sleep Stages, check out our Locker Post: How Much Time Should You Spend in Each Stage of Sleep?

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