The State of Sleep

The 7.28-hour average duration observed in our population exceeds typical population estimates (6.5-6.8 hours in NHANES and UK Biobank data), reflecting a health-conscious, self-selected cohort invested in sleep optimization. This duration falls within the National Sleep Foundation's recommended 7-9 hours for adults.

Deep sleep at 18.4% sits comfortably within the healthy range. Deep sleep is critical for physical restoration, immune function, and memory consolidation. The REM sleep proportion of 22.9% indicates healthy dream sleep cycles, essential for emotional regulation and cognitive processing.

July is when beds run coldest — users set an average of 24.9°C, nearly 2°C below January's 26.8°C. This confirms that ambient heat is a structural sleep inhibitor: the body must drop core temperature to initiate sleep, and when the room is warm, the bed must compensate. Countries without widespread AC (UK, Germany) show 2x the seasonal swing of the US, suggesting that active bed cooling fills a thermoregulation gap that climate control alone doesn't fully address.

New Year's Eve is the single most disruptive night of the year across 11 countries: bedtimes shift 78 minutes later, HRV drops 8.3%, resting heart rate rises 2.5 bpm, and snoring increases 10.6% — classic signatures of alcohol and late-night celebration across 25,562 users. All 9 metrics moved significantly.

DST Fall Back offers a natural experiment for US users: when the clock resets an hour, people bank 44 extra minutes of sleep (7.43 hrs vs 6.69 hrs baseline) and go to bed 46 minutes earlier, boosting quality scores by 2.2%. Sleep architecture (deep sleep %, REM %) holds steady — the extra hour is essentially "bonus" recovery.

Chinese New Year in Singapore and Hong Kong SAR pushed bedtimes 27 minutes later with directional improvements in sleep duration (+24 min) and quality (+2.6 points). The pattern mirrors a family-oriented holiday where people sleep in rather than party hard.

Cinco de Mayo delivered a surprise for US users: HRV actually improved 2.1% (+1.0 ms), while sleep duration and architecture were unchanged. Social and cultural celebration — without the heavy alcohol signature — may support autonomic recovery rather than impair it.

Halloween tells the US party story: heart rate up 1.1 bpm, HRV down 5.7%, snoring up 3.8%. Super Bowl LX is revealing for what didn't happen — bedtimes shifted only 3 minutes (the game ends early evening), but HRV still dropped 4.8% and heart rate rose 1.0 bpm, suggesting alcohol consumption rather than late nights drove the physiological cost.

Your cycle changes your sleep. Most women sleep worst in the days just before their period. The culprit is progesterone — it raises core body temperature just enough to disrupt deep sleep, even as it makes you feel drowsier. Women in their 20s and 30s compensate by sleeping longer than men, but the quality trade-off is real.

Menopause rewrites the rules. Hot flashes affect up to 80% of women, and nearly half experience them severely enough to wake up at night. The signature is unmistakable in our data: women’s preferred bed temperature stays stable through the 40s, then suddenly demands significantly more cooling in the 50s and 60s. The common assumption that older people want warmer beds? True for men. The opposite for women going through menopause. By the 70s, as hot flashes resolve, the preference returns to neutral.

The good news: Postmenopausal women in our data show higher deep sleep (18.9%) than expected, and sleep duration rebounds after 70. When the temperature is managed, restorative sleep comes back.