Skip to main content


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, disturbances, 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.


In the WHOOP mobile app, the Sleep Page (tab) provides a summary of your previous night’s sleep. 


Sleep Page Highlights 

Your Sleep Performance score: the Hours of Sleep (achieved) compared to the amount of Sleep Needed


Reporting and Statistics

Sleep Performance is reported on a 0-100% scale; 100% indicates you achieved all the sleep you needed for the night. 

This page also provides statistics, such as: Time in Bed, Wake Events, and Latency - relative to the average calculated from the last 30 days. 

You can access more detailed statistics by tapping Hours of Sleep. From here, you will see your heart rate data for the entire time in bed, along with the following detailed statistics:

Disturbances - the number of times you wake up throughout the night. These are not usually conscious awake times, but instead typically reflect times when you shifted in your sleep or came briefly out of a light phase of sleep.

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 10:15 P.M. and woke up at 7:40 A.M., then the total time you spent in bed would be 9:25 hours. However, the total time you were actually asleep was only 7:25 hours. In this particular case, the total Sleep Efficiency would be about 80%.

Respiratory Rate - The average number of breaths achieved per minute throughout your entire Sleep. 

Sleep Stages - shows the Sleep Staging for the selected night.

There are 4 main Sleep Stages: Awake, Light, REM, and SWS (Deep). When viewing your Sleep Statistics (within Hours of Sleep view), you will see a drop down list of Sleep Stages (see image below). 



What is the difference between Hours of Sleep and Time in Bed?

Time in Bed represents the amount of time between your Sleep Start and End time (when logging Sleep yourself) or the amount of time WHOOP detected you were in bed (when using Sleep Auto-detection).

Hours of Sleep represents your total time actually sleeping, taking into consideration how long it took you to fall asleep as well as any sleep disturbances during the night.


Sleep Stage Overview


By tapping down on the designated button next to each Stage, you can view each specific Stage's details (in red) on the Heart Rate graph found at the top of the page (in-app). 

(see also image below) 

Sleep Stage Details (Red) via Heart Rate Graph


Screen Shot 2021-07-02 at 9.44.57 PM.png

Sleep Needed

When you tap on Sleep Needed (under Sleep Performance), you will find: 

Total Sleep Need (hours) / divided by:

  • Sleep Baseline 
  • Sleep Need gained from any recent Strain you accumulated
  • Sleep Debt based on the previous night's Sleep acquired vs. actual Sleep needed
  • Any credit for recent Naps 

Screen Shot 2021-07-02 at 9.50.33 PM.png

Sleep Performance

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.

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

Related Articles: 

To learn more about WHOOP's Sleep algorithm, check out our Locker post: WHOOP Proven as Most Accurate, Non-Invasive Sleep Monitor.

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

To learn about Sleep Debt, check out this Locker Post: The Optimal Sleep Playbook: Managing Sleep Debt with WHOOP.

  • Was this article helpful?