Eight Sleep

晚安，中国。Goodnight, China. 🌙 From San Francisco to Shanghai, the Pod is home. Available now in China 🔗 Find out more at eightsleep.com/china

At the highest level, you can’t leave a single night to chance. Make deep sleep your competitive advantage. @eightsleep 🔗 @AstonMartinF1

@BJCamp801 With @eightsleep and @WHOOP

Who cannot wait for the action to be back? @charles_leclerc breaks down exactly how he trains and recovers. Not downtime. Part of the plan. 🤍

Today we are launching Autopilot 4.0, a new generation of Autopilot that acts as a sleep agent. Autopilot 4.0 uses data from your day and night to predict how you’re likely to sleep, automatically adjust your sleep environment through the Pod, and explain what happened by morning in plain language. This is the next step in what makes Eight Sleep different. We do not just surface data or generate sleep insights. We use that data to actively respond through the sleep environment itself. Members can connect Apple Health or Health Connect, or tag events directly in the app, giving the sleep agent more context from workouts, activity, stress, alcohol, meals, and other daily inputs. That context helps it predict what may happen during the night and make the right adjustments before and throughout sleep. Autopilot 4.0 is built on more than one billion hours of sleep data and is now available in the Eight Sleep app.

The work doesn’t stop. Neither does the recovery. Make deep sleep your competitive advantage. @eightsleep 🔗 @AstonMartinF1

.@eightsleep is at FIBO Cologne with the best brands in fitness and performance. Sleep is still the most underrated advantage, but not for long.

Eight Sleep Labs: Participate in Sleep Research We're conducting a study on sleep and cognition, and we're looking for individuals aged 65+ years to participate. What you'll do: Complete 1 digital Cognitive Test Battery + 1 Medical History Survey (up to 2 hours total) No trackers or other equipment required to participate Who can join: Adults 65+ years old Have been using a Pod for at least 1 year Reliable access to a laptop, desktop, or tablet with a keyboard Compensation: Earn up to $30 (Amazon gift card) or 3 months of Autopilot subscription (for current members) for total study completion Interested? You can participate anytime through 4/17/26 Just complete the survey to get started –> bit.ly/4bEAnzM

Dr. James Pennebaker at UT Austin has spent years studying what happens when stressed people write. The findings are physical: lower heart rate, lower blood pressure, fewer visits to the health center. One study with college students showed that six months of expressive writing led to less frequent use of pain relievers. Stress doesn’t just live in the mind. It shows up as muscle tension, elevated cortisol, disrupted circadian rhythm, and degraded sleep architecture. Externalizing it: on paper, out loud, with someone you trust, interrupts the cycle. Pair that with the fundamentals: consistent bedtime, daily movement, no alcohol before bed (it blocks REM), and a cool sleep environment. The best tools for stress-related sleep problems aren’t complicated. They’re consistent. And the Pod handles the temperature piece so you can focus on the rest.

What is happening to older adults' sleep that nobody is talking about? When you were younger, your body temperature followed a predictable pattern every night: drop before sleep, stay low through deep sleep, rise toward morning for REM. A U-shaped curve that your circadian system ran automatically. As you age, that curve flattens. Your body stops dropping temperature as efficiently, and the rhythm that supports deep sleep, REM, and cardiovascular recovery degrades. It happens gradually enough that most people don't notice. They just feel worse. We ran a clinical study with 90 participants: postmenopausal women (with and without HRT) and age-matched men. With the Pod's temperature regulation off, every group showed a nearly flat temperature pattern overnight. The U-shaped curve was gone. With the Pod on, the curve came back. Heart rate dropped 3%. HRV increased 11%. The body's overnight recovery pattern restored itself. This is the first study to demonstrate that a non-pharmacological device can restore circadian temperature rhythm in older adults. No pills. No supplements. Just the right temperature at the right time. Full preprint available at bit.ly/3OdJdvs

Half of all humans are women. Yet when it comes to sleep research, women remain one of the most underserved populations in science. Here is a striking example. Women consistently report poor sleep in the 2 to 3 days leading up to their period. It is one of the most common things women share anecdotally and many experience it firsthand every single month. Yet the existing research has largely failed to confirm it, concluding instead that women sleep equally well across the entire menstrual cycle. So who is right? The women reporting it, or the studies saying otherwise? Many of these studies have very small sample sizes to begin with. On top of that, they often measure just one night in each phase of the cycle, a single snapshot in time that can easily miss the pattern entirely. You might catch a good night or a bad night by chance and walk away with the completely wrong conclusion. Better research design, larger sample sizes, and longitudinal tracking across full cycles would change what we know about women's sleep almost overnight.

80% of menopausal women experience hot flashes, which means almost all women will go through this at some point. Yet most people still don't fully understand what is actually happening in their bodies when they hit menopause. Here is the science: Your brain runs a thermostat. When your body starts getting too warm, it kicks on the AC: you start sweating, and your blood vessels dilate, sending blood to your hands and feet to release heat. On the flip side, when your body temperature gets too cold, it kicks on the heater: you shiver to generate body heat. This system works well when the thermostat has a normal range. In menopause, that range narrows significantly. Temperatures that your body used to handle without any issue now cross the threshold and trigger a full cooling response. Your brain is not broken. It is doing exactly what it is designed to do. It is just working with a much tighter margin than it used to. Understanding this matters because it changes how we approach the solution. This is not about toughing it out or managing symptoms in isolation. It is about working with your body's temperature regulation system, not against it. And that starts with understanding what is actually driving it.

The Japanese Grand Prix starts at 2 PM local time in Suzuka this Sunday. For the global F1 fanbase, that translates to a very different experience depending on where you live. In Los Angeles, lights out is 10 PM Saturday night. Comfortable. In New York, it's 1 AM Sunday. In London, it's 6 AM on the same morning the clocks spring forward. You lose an hour of sleep and need to be up before dawn. This is one of the underappreciated challenges of following a global sport. The races don't move. Your body has to. We worked with @AstonMartinF1 to put together a timezone-by-timezone race weekend guide. Every session time converted, paired with practical sleep preparation for each scenario. The kind of thing we wish existed when we first started following races across time zones. A few highlights from the guide: If you're in the UK this weekend, go to bed 30 minutes earlier than usual tonight. Not a full hour, large shifts in bedtime actually disrupt your sleep architecture more than they help. Set your alarm for 5:45, not 6:00. Give yourself time to wake up. And the single most effective thing you can do at that hour: bright light immediately. Open every curtain, turn on every light. Your circadian system uses light as its primary reset signal. If you're on the U.S. East Coast setting a 1 AM alarm, don't try to force an early bedtime. Go to bed at your normal time and set two alarms five minutes apart. Prepare your setup before you sleep, TV, blanket, volume low. Minimize decisions at 1 AM. When the race ends around 3 AM, go straight back to bed in a cool, dark room. You can still recover four solid hours before morning. Recovery isn't an afterthought in Formula 1. It's a competitive input. That's the foundation of our partnership with Aston Martin, and it's the same principle that applies whether you're a driver at Suzuka or a fan watching from your living room at 1 AM. @eightsleep × @AstonMartinF1

New research on thousands of people: sleep regularity is more important for reducing chronic disease than total sleep time. Here's why. Every time you stay up two hours later than usual, your body thinks it just traveled to a new time zone. Your circadian rhythm shifts to adjust. Then the next night, you're back to your normal schedule, and your body has to adjust again. It's called social jet lag, and most people experience it every single weekend without realizing it. The fix is simpler than it sounds. Same bedtime, same wake time, seven days a week. Your body runs on consistency, and the data is starting to show just how much that consistency matters for long-term health.

We've been named one of @FastCompany's Most Innovative Companies of 2026. This is our fourth year on the list. When we founded the company, no one believed your time in bed could meaningfully change your health. The night was the most underutilized lever in human performance — and we set out to change that. Ten years later, the Pod doesn't just track your sleep. It reads what's coming and adjusts before disruption hits, reducing menopausal hot flashes, helping you fall deeper into sleep, and cutting the time you spend lying awake. Built on over a billion hours of real sleep data across 34 countries. A dataset no other company has. This year: a $1.5B valuation, peer-reviewed research proving we restore the body's natural circadian rhythm during sleep, and an FDA filing for sleep apnea detection. We are not building a better sleep tracker. We are building the defining health technology company of this generation. This recognition belongs to everyone who bet on sleep before it was obvious — our team, our athletes, our members. The future of health starts tonight.

Southwest friends. It’s 106°F in March. That’s not normal. Your sleep tonight probably won’t be either. Here’s what to know: Your body drops its core temperature about 2°F to fall asleep. When your bedroom is 80°F+, that process stalls. Deep sleep suffers. REM suffers. You wake up feeling worse than when you laid down. Tonight and every night this week, cool your bed not just your room: → Lighter sheets → No alcohol close to bedtime → Get your sleep surface as cold as possible, that's where your body loses heat We’re obsessed with sleep so you don’t have to 🫡

140.6 miles. That's what they call an IRONMAN. But that number is missing something. Every swim, every climb, every mile starts the night before. It's built across hundreds of nights of recovery, the part of training that happens in the dark and rarely gets talked about. IRONMAN athletes track every watt, every split, every gram of nutrition, yet sleep, the variable that governs cardiovascular recovery, muscle repair, and cognitive readiness, has historically been left to chance. That's the gap we're here to close. Eight Sleep is proud to be the Official Sleep Fitness Partner of IRONMAN® Europe. Athletes on the Pod report 34% more deep sleep and a 15% improvement in cardiovascular recovery metrics including HRV, resting heart rate, and respiratory rate. For endurance athletes building across training blocks and a full race season, those gains compound into something that matters on race day. To every IRONMAN athlete: we see you. The dark mornings. The discipline. The quiet, relentless commitment to becoming who you are capable of being. We're honored to be part of your journey. IRONMAN athletes, we have something for you → bit.ly/4bBnkhs

WORLD SLEEP DAY is here, and we have something for you We released the largest sleep report ever built, based on research by Eight Sleep at eightsleep.com/stateofsleep. The global average: 7.28 hours of sleep, 18.4% deep sleep, 22.9% REM, 11:22 PM bedtime. That's the baseline from 10.2 million nights. Most sleep research works with hundreds. We worked with millions. Here's how the world actually sleeps: The country rankings: - Netherlands sleeps the most (7h 20m) - UAE gets the best deep sleep (18.9%) - Switzerland leads REM (23.7%) - Australia goes to bed earliest (10:56 PM) - Spain goes to bed latest (12:23 AM) 87 minutes separate Australia and Spain Same species, very different habits. The UAE is the most efficient sleeper in the dataset. Shortest duration (7h 04m) but highest deep sleep percentage (18.9%). The Netherlands sleeps the longest but sits mid-pack on deep sleep. Duration and quality are not the same conversation. June is the worst month for sleep (7h 07m). January is the best (7h 24m). 16-minute gap. Longer daylight suppresses melatonin. Summer sleep is shorter. But deep sleep actually peaks in June (18.9%). Your body compensates by going deeper when time is shorter.

Eight Sleep Labs: Participate in Sleep Research We're conducting a study on sleep and cognition, and we're looking for individuals aged 65+ years to participate. What you'll do: Complete 1 digital Cognitive Test Battery + 1 Medical History Survey (up to 2 hours total) No trackers or other equipment required to participate Who can join: Adults 65+ years old Have been using a Pod for at least 1 year Reliable access to a laptop, desktop, or tablet with a keyboard Compensation: Earn up to $30 (Amazon gift card) per testing session Interested? You can participate anytime through 4/10/26 Just complete the survey to get started –> bit.ly/4bEAnzM Questions? rd.clinical@eightsleep.com