Why is my WHOOP recovery in the Red when I slept so well?
What goes into your WHOOP Recovery score, and how to improve it
This issue is brought to you by WHOOP, and their new WHOOP SportFlex bands. I’ll be hiking, swimming, and paddling all summer long, and WHOOP’s new SportFlex silicone bands were built for high performance, high-sweat, and high abrasion. They’re 100% waterproof, easy to clean, and super comfortable, with an adjustable closure and inclusive sizing. Join WHOOP today, get your first month free, and choose one of their five fun WHOOP SportFlex colors for your band.
I’ve been wearing my WHOOP (a health, sleep, stress, and fitness wearable) since 2019, and consider myself an expert on the data. Today, I’ll tackle a common WHOOP question from a community member about the intersection of recovery and sleep.
But first, what is WHOOP, and why do I need one?
WHOOP 101
WHOOP is a stylish wearable band (with no screen and no alerts!) that tracks a variety of health metrics 24/7:
Sleep: Including sleep time, sleep quality, wake events, and sleep performance
Stress: How much time you spend in “high stress” zones, and when
Strain: The impact of stress on your cardiovascular and nervous systems
Recovery: How balanced is your nervous system, and how ready is your body to perform?
WHOOP arrives at this data by using sophisticated sensors that track your body stats 24/7. WHOOP then organizes that data into a ton of insights you can easily access through the app to identify trends, progress, and areas of opportunity. WHOOP even provides you with personalized recommendations for your sleep, activities, and recovery habits through instant insights and the new WHOOP AI Coach.
Also, you don’t have to be an athlete to benefit from WHOOP. I’ve heard from teachers, business travelers, parents, and those with chronic illnesses who use WHOOP to help them manage their stress, activities, sleep, and symptoms. The data WHOOP provides, combined with its daily customizable journal, can help you clearly see which habits are helping (or hurting) you the most. WHOOP can also show you exactly when to prioritize rest, recovery, and stress management.
To see my full suite of free WHOOP resources and articles, click here.
Hey Melissa! I’m loving my WHOOP, and all the data it provides. But I do have a question that’s been mystifying me for ages. Sometimes, I’ll sleep great at night—but wake up with a yellow or even red Recovery score! What gives? —In the Red
Dear In the Red,
I can see how that would be confusing. You achieved 100% sleep performance! So why is WHOOP saying, “Caution—slow down today?” That’s because sleep is just one part of your WHOOP recovery score—and sleep performance is only one sleep metric. (It’s a big one, granted, but these aren’t the only pieces to the puzzle.)
Your recovery is influenced by the following factors, which I’ll tackle one-by-one:
Sleep length and performance
Yesterday’s Strain score
Physical stress (like an illness or injury)
Psychological stress
SLEEP: First, you may have gotten enough sleep (100% sleep performance), but how was your sleep quality? (Tap on “Sleep” at the top of your home screen.) Just lying in bed for 8 hours isn’t enough to adequately recover. Tap on “hours of sleep” to see your metrics. Look at your wake events (were they higher than normal?), how much time you spent in REM sleep (was it adequate, or is your body making up for not enough REM sleep in prior nights), and your sleep efficiency (was it low?)
A number of factors can lead to not-so-great sleep, despite spending lots of time in bed. Drinking alcohol (even earlier in the day), drinking caffeine in the afternoon, eating too close to bedtime, dehydration, or sleep medications are common culprits.
STRAIN: If you were a champion sleeper last night but still woke up in the red, then there are obviously other factors at play. If you had a big Strain day yesterday, one night of sleep may not be enough to allow you to fully recover. When I do a really long run or an extra-big hike, WHOOP often tells me to take it easier the next day, even if I get a ton of high-quality sleep. It’s possible that whatever you did yesterday did a number on your body, and you simply need extra recovery time.
Even if your Strain wasn’t huge yesterday, how has your Strain score looked over the last week? If you’ve been regularly over-reaching, WHOOP may be sending you the message that your credit card is maxed out, and it’s time to make a payment (by resting and recovering).
STRESS: If that’s not it, it could very well be stress. Emotional and psychological stress can have a negative impact on your HRV (heart rate variability), resting heart rate, and even respiratory rate—all factors that go into your Recovery score. If you’re feeling stressed about work, a relationship, finances, or anything else, you may see that reflected in your Recovery score.
Also, look at the past week and other forms of physical stress, outside of your workouts. If you’ve been traveling a lot for business, moving, doing yard work, or running around after the kids all week, that adds up! I’m often surprised at how much business travel, events, and kid-stuff contributes to my stress levels, and sometimes Strain score. Maybe you just need a quiet day to help balance out the busy-ness of your week.
SIGNS: Finally, a low Recovery can also be a sign of something coming. People often report their WHOOP alerts them to a cold or virus before they ever notice symptoms. (WHOOP has successfully predicted my positive COVID test result two days early—both times.) A red Recovery score could be a sign that your body is fighting something off, especially when accompanied by a sharp rise in respiratory rate. That’s something I always pay attention to, even if I still feel fine. Your WHOOP may be cautioning you to take it easy so your immune system can remain at its strongest.
Action steps:
If, despite solid sleep, you wake up in the red, here is your WHOOP checklist:
Complete your WHOOP journal to unlock insights that may show you why you woke up in the Red (like alcohol use)
Check your Sleep metrics—all of them
Check yesterday’s Strain, and your overall Strain for the week
Think about physical and psychological stressors, and how they might contribute
Review your Stress Monitor (at the bottom of your home screen) for the last few days, and look for trends
Do a body-check for symptoms—feeling tired, feverish, sore throat, or swollen glands?
Then, listen to WHOOP and your body. A red Recovery day doesn’t necessarily mean you have to rest on the couch all day—although maybe you need that! However, prioritizing low-impact, immune-stimulating activities like a walk, some easy yoga flows, or a mobility session may be just what your body needs to actually recover and get you back in the green.
XO, MU
