Andrew Huberman· PhD
We usually look to numbers that are above 85%, or more as a healthy sleep efficiency.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
We usually look to numbers that are above 85%, or more as a healthy sleep efficiency.
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an efficiency that is 85% or above we typically classify as healthy sleep
if you're looking at any of your sleep trackers that's probably best captured by Sleep efficiency what is sleep efficiency sleep efficiency is simply calculated as of the total amount of time in bed what percent of that time will you asleep
if you are in your 40s you will probably have if you're healthy you'll probably have a sleep efficiency of what we call 90 in other words of the time that you're in bed 90 percent of that time is asleep and 10 of the time is awake
there's just something about knowing that someone else is actually really paying attention to the one of the biggest problem if not the biggest problem in your life at that moment sleep is a 24-hour a day problem this is not just a problem at night it is affecting you all day it is intensely personal so it's a lot to trust an algorithm or an app to know oh okay I really should do these things I think it's a big ask and it's hard by the way it when you're giving them that um you know boot camp speech is the is the uh time and bed restriction typically the thing that causes the most distress I think the thing that causes the most well that's a great question uh they don't know about that at that stage I intentionally am not people are in the dark at that stage I just say look we're going to do this thing it's going to be really hard you're going to get worse before you get better because everybody sleeps less the first couple of weeks right while we're getting all these things lined up um and for some people what ends up being the hardest is the Wake time cuz they're used to just sleeping in whenever they can or catching up on those catching up on those hours when they when they can for other people o those the super late bedtime that I give them that's what crushes them like oh my gosh I have to stay up until then but the great news is that we we dial it back over time and I don't think we talked about this part with time and bed restriction which is just that there's a benchmark for efficiency sleep for efficiency and we Define sleep efficiency is the amount of time that you're in bed sleeping divided by the entire time that you're spending in bed and The Benchmark is 85%
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