Recovery

WHOOP GCC Marketing Director, Stephan Muller, deep dives into data to give a full low-down on sleep and discusses the importance of better shuteye for peak performance.
What do the first 30 minutes of your day look like, your morning routine?
I’m a very routine focused person so my mornings typically look very similar. I wake up at 6am, hydrate with electrolytes and check my sleep data on WHOOP. I’ll head to the gym, get a workout in and get into the ice bath and sauna. I’ll refuel with a protein shake, have a black coffee, plan out my day in detail, and then get to work!
What are the first tell-tale signs of sleep deprivation?
The first signs of sleep deprivation often include fatigue, difficulty concentrating, mood swings, and irritability. You might also notice increased cravings for sugary or high-carb foods, reduced motivation, and slower reaction times. Over time, even small amounts of sleep loss can affect your energy, memory, and overall performance.
What data metrics does WHOOP track to measure a “successful sleep” and how accurate is it?
WHOOP tracks several key metrics to measure sleep quality and its impact on recovery. These include sleep duration, sleep performance (sleep duration versus sleep needed), sleep consistency and disturbances, sleep stages (awake, light, deep, and REM), among other key metrics. The WHOOP Sleep Score synthesizes these key indicators to provide a clear picture of how well your sleep supports your body’s recovery and performance. Additionally, metrics like heart rate variability (HRV), resting heart rate (RHR), and respiratory rate offer insights into how restor- ative your sleep was for both physical and mental health. Accuracy is supported by our proprietary algorithm, validated through third-party studies. Beyond this, WHOOP offers personalised and actionable insights, empowering members to optimise their sleep habits for better health and performance. For example, the Sleep Planner function offers daily optimal sleep recommendations based on recent activity and performance.

WHOOP was purposely-built for sleep. Are there any region-specific findings by WHOOP on sleep patterns and deprivation?
Annually we release the WHOOP Year in Review data based on our global member data to provide an overview of key trends and statistics across fitness, recovery and sleep performance. The 2024 findings for the GCC, and in particular the UAE and KSA, reveal a significant sleep deficit.
Sharing key findings below:
∙ GCC cities dominate the list for the least sleep overall, with Sharjah, Doha Jeddah, Abu Dhabi, Riyadh and Dubai ranking as the top six cities with the lowest overall sleep globally. Meanwhile, Sharjah, Jeddah, and Dubai have the lowest sleep performance score.
∙ YIR data seems to suggest a correlation between late-night culture, sleep performance and stress levels: Countries with the latest average bedtimes–Kuwait (2:20am), Saudi (2:19am), and Qatar (1:47am)–also report the latest wake times. Cities in these countries like Jeddah, Riyadh, and Sharjah, which have some of the latest bedtimes, rank among the top six cities globally for the least sleep. Riyadh and Jeddah are the most stressed cities globally, suggesting that the combination of late-night culture and insufficient sleep may contribute to both low sleep performance and higher stress levels.
∙ The UAE ranks third lowest globally in sleep performance, with an average score of 74 per cent, following Singapore (73 per cent) and India (71 per cent). Sharjah, Jeddah, and Dubai top the global list for lowest sleep performance.
∙ The UAE stands out for having the highest REM (Rapid Eye Movement) sleep percentage rank, suggesting that when members in the UAE do sleep, they spend a significant amount of time in restorative sleep which can still have positive effects on mental clarity and recovery, despite shorter or less frequent sleep durations.
How important is sleep in terms of maintaining a healthy regime?
Sleep is the cornerstone of a healthy regime, it fuels recovery, supports peak performance, and impacts overall wellbeing. As fitness trends prioritise recovery-first approaches, sleep has shifted from an afterthought to the foundation of optimal performance and overall health. WHOOP members already use data to identify how habits like late workouts, caffeine consumption, and irregular bedtimes affect sleep, energy levels and recovery.
With wearable tech making sleep fitness more accessible, this focus on sleep as a performance driver is only set to grow. What lifestyle choices should we be incorporating to improve this?
Improving sleep starts with small, intentional lifestyle adjustments. Consistency is key – establishing a regular bedtime and wake-up routine helps regulate your body’s internal clock. Avoiding caffeine in the afternoon, limiting late-night screen time, and creating a sleep-friendly environment – like a cool, dark, and quiet room – can significantly enhance sleep quality. Stress management and mindfulness are also emerging as critical pillars of health, directly influencing sleep quality and overall recovery. WHOOP helps users monitor stress levels through metrics like heart rate variability (HRV) and recovery scores, empowering them to understand how habits impact resilience and readiness. In high-stress regions like the GCC, where WHOOP member data reveals cities like Riyadh and Jeddah rank among the most stressed globally, taking time for mindful moments of rest to reset and connect can prove invaluable. Tracking sleep and stress levels through wearable technology combined with healthy habits can help provide an accessible and holistic approach to overall well-being.
What elements of the bedroom are key for a good night’s sleep?
For good sleep hygiene:
1. Darken your room with blackout curtains for optimal sleep quality.
2. Limit screen time 30 minutes before sleep to promote faster sleep onset.
3. Use blue light glasses up to three hours before bed to prevent screens from delaying melatonin release, the hormone that helps you sleep.
4. Reduce caffeine intake, especially after lunch, and opt for warm milk or herbal tea.
5. Use your bed exclusively for sleep to train your body for quicker sleep initiation.
6. Refrain from alcohol at least three hours before sleeping to prevent disruptions in REM sleep.
7. Yoga, stretching or meditation, 10-15 minutes of gentle movement can help calm your mind and heart preparing you for bed.
8. Set your bedroom temperature to between 15-19 degrees Celsius (60-67 degrees Fahrenheit), allowing your body temperature to drop which is part of the natural process of falling asleep.

WHOOP GCC Marketing Director, Stephan Muller

What is your attitude to sleep – a pleasure or more of a necessity?
It’s a combination of both. I truly enjoy a good night’s sleep, but I’m also deeply aware of the importance of high-quality sleep for my recovery, energy and clarity the next day. I’ve always prioritised sleep and it’s the best decision I’ve made for my health.
This is The Tranquility Issue – what habits, tools, and mindset do you use for an inner sense of calm?
I’m a big believer in going to sleep with a clear and calm mind. It doesn’t just help me go to sleep quicker, but also get better quality sleep.
The three habits that help me with this sense of calm are:
1. Disconnect from anything that can over stimulate my mind – mainly work;
2. A 20-minute meditation where I breathe deeply, sit with my thoughts, reflect on my day, and ease into a relaxed state;
3. I like using calming incense that signals to my body and mind that it’s time to wind down.
“The combination of late-night culture and insufficient sleep may contribute to both low sleep performance and higher stress levels”
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