Sleep Consistency and Sleep Stages


Sleep Consistency is going to bed and waking up at the same time, in order to preserve a consistent circadian rhythm. By swiping downwards on the Sleep Page in the WHOOP app and tapping on the Time in Bed icon, you can view your Sleep Consistency in graph form (far right image below). 

NOTE: Sleep Consistency is based on your previous 4 nights of Sleep.

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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. Because of its role in muscle and bone repair, this is a particularly important Sleep Stage for athletes. 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. 


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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