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 first area of the app that provides detail about sleep is the Sleep Details, which is accessed by clicking on a sleep activity on the overview screen.
Clicking into a Sleep Activity will show the Sleep Details, which includes:
the heart rate data for the entire sleep
the start and end times of the sleep
the hours of sleep and hours of restorative sleep
the time in bed
the sleep stage breakdown
key sleep metrics
Time in Bed, Hours of Sleep and Restorative Sleep
Time in Bed represents the amount of time between your Sleep Start and End time (when logging a Sleep Activity yourself in Sleep Coach) or the amount of time WHOOP detected you were in bed (when using Sleep Auto-detection). These start and end times are visible in the HR graph as the dotted lines.
NOTE: If the sleep start and end times are not accurate, you can edit the start and end times of a Sleep by clicking on the 3 dots image in the upper right > Edit. Changing the bedtime or wake up time will then re-process the Sleep Activity and re-generate Recovery and Sleep metrics. For more support on editing a sleep, visit this article.
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. The Hours of Sleep is compared to the 30 day average right next to it, along with an up or down arrow indicating if this sleep was above or below the 30 day average.
Restorative Sleep is the total time spent in the REM and SWS (Deep) sleep stages. The Restorative Sleep time is compared to the 30 day average right next to it, along with an up or down arrow indicating if this sleep was above or below the 30 day average.
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 - (formally called disturbances) 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.
The Hours of Sleep button will bring you to the Sleep Details for that day’s sleep. The different parts of the Sleep Details page are explained above.
When you tap on Sleep Needed (under Sleep Performance), you will find a breakdown of what is contributing to your sleep need.
Total Sleep Needed (hours) is the sum of:
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
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
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 sleeps.
In order to have a typical range calculated, you need at least 4 of those activities logged in the last 30 days (ie. 4 naps logged in the last 30 days to receive typical ranges for each sleep stage for a nap activity).
Simply tap on any trend to learn even more about your sleep data.
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.