The Power of Sleep Efficiency #25

Here’s a game-changing truth: Time in Bed (TIB) is not the same as time asleep.

Most people need 7–9 hours of sleep for optimal recovery and performance. But here’s the kicker: sleep efficiency—the percentage of time you spend in bed actually sleeping—is rarely 100%.

On average, most people have a sleep efficiency of around 85–90%. That means to get 7–9 hours of actual sleep, you need to spend 8–8.5 hours in bed.