Can These Habits Help You Sleep Better?
A consistent night’s sleep begins the moment you wake up with small, intentional behaviors. WHOOP scientists analyzed biometric data from nearly 40,000 members who practiced one or more circadian-supportive habits over 31 days — and tracked their results for three months. The study, published in Sleep, demonstrates that anchoring your day with four simple, evidence-based behaviors can tighten sleep consistency and deliver measurable heart-health benefits, independent of total sleep duration.
The four habits that made the difference: WHOOP members participated in a “Core Four Challenge” built around four simple habits to keep their circadian signals aligned. Our circadian rhythm acts like a 24-hour conductor, signaling hormone release, metabolism, and recovery. When that rhythm drifts with late dinners or erratic bedtimes, your heart works harder overnight and your body struggles to bounce back.
- Morning sunlight – Just 10 minutes of natural light after waking up reinforces your brain’s internal clock, helping align your body’s circadian rhythm.
Excerpted from Whoop
