What is Sleep Coach and how does it work? 

WHOOP Sleep Coach provides nightly recommendations for when you should go to bed in order to help maximize your recovery the next morning. Sleep Coach also considers recent scientific learnings to determine your optimal sleep and wake times, based on your daily performance goals.

 

Accessing Sleep Coach  

To access Sleep Coach, select the Coaching icon in the navigation bar at the bottom of the screen.

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From here, tap anywhere within the section labeled Sleep Coach. 

 

Using Sleep Coach

Within Sleep Coach, you are able to select your performance goal for the next day, set a wake-up time, and view a breakdown of your Sleep Need.

Sleep Coach uses these elements to determine your ideal bedtime, or Suggested Time to Bed.

 

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Sleep Coach Metric Definitions

Recommended Time in Bed - the recommended time you need to spend in bed to achieve your Sleep Need. Sleep Coach suggests what time you ought to get in bed based on your historical Sleep Latency (how long it typically takes you to fall asleep after getting into bed).

Suggested Time to Bed - the bedtime that Sleep Coach recommends based on your Recommended Time in Bed and your chosen Sleep Performance and Wake-up Time.

Sleep Performance Goal - your next-day performance goal. There are three levels: Peak, Perform, or Get By, which can found in the drop-down at the top of the screen.

Each level corresponds to a different percentage of total Sleep Need required in order to achieve your next-day performance goal.

 

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  • Peak = achieve 100% of Sleep Need
  • Perform = achieve 85% of Sleep Need
  • Get By = achieve 70% of Sleep Need.

Changing your Sleep Performance Goal increases/decreases your Recommended Time in Bed to allow you to hit the % of Sleep Need that matches your next-day performance goal. 

Wake Up Time - Your desired wake up time the next morning. This time, combined with your Sleep Performance Goal and your Recommended Time in Bed, determines your Suggested Time to Bed. Adjusting your wake up time allows Sleep Coach to make recommendations to fit your schedule. 

 

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Tonight’s Sleep Need - the amount of Sleep you need in order to achieve a Sleep Score of 100%.  Tapping this button displays a separate screen that gives a breakdown of the various factors that have contributed to your current Sleep Need.

NOTE: Achieving 100% Sleep Score does not automatically correspond to a green Recovery. Check out this article to learn about the factors that impact Recovery.

  • Baseline - the amount of sleep you need as determined by your physiology (before adding additional Sleep Need from workouts or Sleep Debt).
  • Recent Strain - the additional Sleep Need caused by accumulating Strain. The more Strain you accumulate, the more sleep you need to help your body recover.
  • Sleep Debt - the difference between the amount of Sleep Need and the actual amount of sleep you got. Recent Sleep Debt will be added to tonight's Sleep Need.
  • Recent Naps - the reduction in tonight's Sleep Need based upon recent time spent napping. Any time spent napping during the day is subtracted from tonight's Sleep Need. 

 

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Sleep Performance Schedule 

In addition to setting daily Sleep Performance Goals, you can also set a weekly Performance Schedule - to plan out your week in advance. Select the calendar icon in the top right-hand corner of the Sleep Coach screen to view your weekly Performance Schedule and select your ideal schedule. 

For example, let's say you typically want to peak on Sunday because it's your race day, your hardest workout day, or you just want to feel recharged when waking up on Sunday mornings. The Sleep Performance Schedule allows you to set that goal in advance so you don't have to worry about setting it every Saturday night.

 

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Sleep Coach Notifications 

Each night, the WHOOP Sleep Coach can also send you a notification with your recommended Sleep Need and a suggested time to go to bed based on your selected next-day performance goal.

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To enable this notification, make sure the following device settings are configured to allow notifications. 

iOS: Settings > WHOOP > Notifications > Allow Notifications

Android: Settings > Apps & Notifications > See all apps > WHOOP > Notifications > Allow

 

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