Track Your Sleep
With WHOOP, you can accurately track your sleep each night. The Sleep section of the app provides in-depth sleep performance monitoring by tracking your time in bed, hours asleep, sleep need, sleep performance, wake events, sleep efficiency, and stages of sleep. Additionally, you receive daily optimal sleep recommendations based on your recent sleep performance.
WHOOP Sleep Coach provides nightly recommendations for when you should go to bed in order to help maximize your recovery the next morning.
Sleep Details Screen
The sleep details screen provides an in-depth sleep breakdown and shows how your latest sleep metrics compare to your usual 30-day range.
To access the sleep details screen, select the hours of sleep from either the main overview screen or the sleep screen.
Time in bed is the total amount of time spent in bed. If you use Sleep Coach to log your sleep, time in bed will be determined by the start and end times you select yourself. If you allow WHOOP to autodetect your sleep for you, it will be calculated automatically.
Note: You can edit the start and end times of a manual or autodetected sleep period by selecting the 3 dots in the top right corner of the sleep details screen and selecting edit. After editing your sleep, it will re-process and generate a new recovery.
Hours of sleep is the total time spent actually sleeping, considering how long it took to fall asleep and any wake events during the night.
Restorative sleep is the total time spent in the REM and slow wave sleep stages.
Note: On the sleep details screen, the hours of sleep and restorative sleep values are displayed next to your 30-day averages.
Sleep Stage Overview
Below the Hours of Sleep, Restorative Sleep, Heart Rate graph, and Time in Bed are the Sleep Stages. There are 4 Sleep Stages: Awake, Light, REM, and SWS (Deep). When viewing your Sleep Details, you will see a drop down list of the 4 Sleep Stages. Each Sleep Stage will show a Typical Range, which is the 25th to 75th percentiles of your sleep stage length computed from the sleeps in the last 30 days. See the FAQ section at the bottom of this page for more information on Typical Ranges.
By tapping on a specific Stage, you can view each specific Stage's details on the Heart Rate graph found at the top of the page. Clicking on each Sleep Stage will also then show the amount of time in this Sleep Stage at the top of the screen compared to the average from the last 30 days. Below are examples of what the Light Sleep Stage and the REM Sleep Stage looked like for this particular Sleep Activity.
Below the Sleep Stages are several Sleep Metrics, which show for a given Sleep Activity along with ranges calculated based on the sleeps in the last 30 days.
Wake Events: The total count of times that you were awoken during the sleep. The total number of Wake Events is shown at the very top of the screen when clicking on the “Awake” Sleep Stage, along with the average number of Wake Events from the past 30 days. The average number of “Wake Events” per hour is shown in the Sleep Metrics at the bottom of the screen.
Efficiency: How long you were asleep relative to how long you were in bed. This period begins from the time you fell asleep until the time you officially woke up. For example, if you went to bed at 11:03 P.M. and woke up at 6:28 A.M., then the total time you spent in bed would be 7:24 hours. However, the total time you were actually asleep was only 6:44 hours. In this particular case, the total Sleep Efficiency would be about 92%.
Respiratory Rate: The average number of breaths achieved per minute throughout your entire Sleep. This metric is also shown in the Health Monitor, and a trend of your Respiratory Rate can be seen in the Recovery metrics.
Latency: You will see the Latency metric only for sleeps that are manually logged using Sleep Coach. Latency is the amount of time between starting your sleep activity and when you fall asleep.
In the WHOOP mobile app, the Sleep Page (tab) provides a summary of your previous night’s sleep.
Sleep Performance is a key component of your Recovery, and dedication to Sleep has been shown to improve athletic performance. WHOOP data demonstrates that both time spent asleep and time spent in Rapid Eye Movement (REM) sleep are positively correlated with performance.
WHOOP uses advanced sleep monitoring technology to accurately capture the true amount of time you are sleeping, and not just the amount of time you spent in bed.
- Select Hours of Sleep for a breakdown of the details for a particular period of sleep.
- Select Sleep Needed for a breakdown of what is contributing to your sleep need:
Why do I sometimes see typical ranges for my nap or sleep activity and sometimes I don’t?
Typical ranges of the % of sleep in each stage are calculated for nap activities and sleep activities separately because often the % of sleep in each stage for naps differs from the % of sleep in each stage for periods of sleep.
In order to have a typical range calculated, you need at least 4 of those activities logged in the last 30 days (for example, 4 naps logged in the last 30 days to receive typical ranges for each sleep stage for a nap activity). Tap on any trend to learn even more about your sleep data.
What is optimal sleep?
Optimal Sleep represents the healthiest sleeping behavior. For more information on Optimal Sleep and how to achieve it, visit our Locker post: The Optimal Sleep Playbook