The WHOOP Sleep Coach provides nightly recommendations on when you should go to bed in order to help maximize your recovery the next morning. It also takes into account recent scientific learnings in order 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. 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 tomorrow, set a wake-up time, and view a breakdown of your sleep need.
Sleep Coach then uses these elements to determine your ideal bedtime, shown as "Suggested Time to Bed."
Sleep Coach Metric Definitions
Recommended Time in Bed - the recommended time you need to spend in your 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 you need to have in order to achieve your next-day performance goal.
- 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 or 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 time to awake 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.
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 that is needed in order to aid your body to 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.
Sleep Performance Schedule
In addition to setting a Sleep Performance Goal daily, you can also set a weekly Performance Schedule ahead of time in order to plan out your week in advance. Select the calendar icon in the top right-hand corner of the Sleep Coach screen to see 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 do not have to worry about setting it every Saturday night.
Sleep Coach Notifications
Each evening, the WHOOP Sleep Coach will even 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.
If you want 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