Eight Sleep

This one is for couples who’ve been entangled in blanket wars for years. For women whose bodies spike and shift with cycles, pregnancy, and menopause. This one’s about so much more than the science, the metrics, and the engineering. This one’s about waking up and loving how you feel. So tell us, how do you love it?

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

Eight Sleep is hiring someone to run The Night Shift and travel with @TeamEmiratesUAE across all three Grand Tours this summer. @giroditalia @LeTour @lavuelta The job: arrive at every hotel ahead of the riders. Install eight Pod systems before the team checks in. Break down and move to the next stage city. The other part of the job: document everything. The installs. The recovery. The quiet hours between stages. The story nobody gets to see. We’re not looking for a resume. We’re looking for someone creative, cycling obsessed, and in pursuit of a dream. Travel, lodging, and meals covered. Access money can’t buy. Apply now at bit.ly/3OZu9BP Applications close March 21 at 10pm EST

ALERT: News Is the Worst Bedtime Content Of 12 content types we tested, only one had a measurable negative impact on sleep quality: news. Viewing news within an hour of bed reduced REM sleep by 2%. That might sound small, but REM is the sleep stage responsible for memory consolidation, emotional regulation, and cognitive recovery. Lose 2% per night and over a week, you're down roughly 70 minutes of REM. Social media? No effect. Short-form video? No effect. Long-form video, audio content, gaming? None of them moved the needle on sleep quality. The study covered 248 Eight Sleep members and 1,700 nights. Every participant reported their content type, duration, emotional response, and attention level. We paired those with objective Pod sleep data. News was the outlier. Not because of screen time. Not because of blue light. But likely because news content is specifically designed to trigger alertness, urgency, and cognitive engagement right when your brain needs the opposite. Swap the news for a podcast. Your REM will thank you.

We’re looking for one person to do something we’ve never done before. More on March 11.

The Pod measures your heart rate, HRV, and breathing every night. You don't wear anything. Here's how that works ⬇️⬇️ Inside the Pod cover is a thin strip of piezoelectric sensors at chest level. Every heartbeat and breath creates a tiny vibration. The strip picks it up. Think of it like a microphone for your body's movements. Except you never know it's there. The raw signal is messy. Slow waves = breathing. Sharp peaks = heartbeats. All mixed together. Digital signal processing cleans it up. Machine learning extracts the numbers. HR, HRV, breath rate. All from vibrations in your Pod. We validated against medical-grade ECGs and respiratory belts. Over 400 lab hours and 1,500 nights. 99% HR accuracy. 95% HRV. 98% breath rate. Those aren't marketing numbers. Those are clinical numbers. No wearable. No charging. No forgetting to put it on. The @eightsleep Pod reads your biometrics while you sleep. That data powers your sleep stages, recovery scores, and everything else. Hospital-grade. Zero effort.

Something’s coming. March 11. Three tours. Eight Pods. One job. Stay tuned.

Every Daylight Saving Time guide says the same things. Shift your schedule. Get sunlight. Limit caffeine. Almost none of them mention temperature. Falling asleep requires a core body temperature drop of about 0.5–1.0°C. When DST forces you to bed earlier than your body expects, that drop hasn't happened yet. You lie there awake. Not because you're anxious. Because you're still too warm. On the other end, core temp rises before wake to promote alertness. After the clocks change, your alarm fires before that rise. That's why those first mornings feel worse than "just one hour less." The Pod handles both sides. Night Phase cooling triggers the temperature drop sooner. Warm Final Phase replaces the wake signal your circadian system hasn't adjusted to yet. And Sleep Balance shows you the cost. Every night you miss that temperature window, it shows up in your 7-night balance. The debt is quantified. The trend is visible. Light resets your clock. Temperature makes the reset feel natural. Sleep Balance tells you if it worked. Read more at bit.ly/46GUkTR

The instinct after a rough week of sleep: crash on Saturday. Sleep until noon. Feel human again. The data says that makes it worse. Long weekend sleep-ins shift your circadian rhythm later, making Monday even harder. It's called social jetlag. You're giving yourself a timezone change without leaving your bed. Sleep Balance is designed around this reality. It tracks your rolling 7-night deficit and shows that consistent, slightly earlier bedtimes close debt faster than one 12-hour Saturday. 30–45 minutes earlier each night is more sustainable and more effective. The Pod supports this. Temperature adjustments overnight promote the deeper sleep stages that recover debt faster than light sleep alone. You don't need more hours. You need better ones. If your Sleep Balance is trending toward debt, you'll know. And you'll know whether your recovery strategy is actually working or whether you're just rearranging hours without closing the gap. Check yours in the app. The weekly and monthly trend views show the full picture. Read more at bit.ly/46GUkTR

"I'll catch up on the weekend." Sleep Balance has heard that one before. Most people know they're tired. Almost nobody knows by how much. Sleep Balance changes that. It tracks the rolling 7-night gap between the sleep you're getting and the sleep you actually need. Not a generic "8 hours" target. Your number is built from 90 days of your data on the Pod. The timing matters: Daylight Saving Time hits March 8th. That lost hour doesn't exist in isolation. It stacks on whatever debt you were already carrying. The late nights, the early alarms, the weeks where "I'll catch up this weekend" never materialized. Miss 30 minutes a night for a week and you're 3.5 hours behind. Research links that kind of deficit to impaired memory, elevated cortisol, and slower reaction times. Your brain registers the debt before you consciously feel it. The fix isn't dramatic. Starting earlier, shift bedtime 15–20 minutes earlier each night. Sunlight within 30 minutes of waking. Caffeine done 8+ hours before bed. By Sunday, the full hour is absorbed. Sleep Balance shows you the whole arc: debt building, debt closing, day by day. You're not guessing anymore. Check yours on the Eight Sleep app. The number might surprise you. Read more at bit.ly/46GUkTR

For most menopausal women, the hot flash options are: take HRT or deal with it. Our new study just added a third option. The Pod reduced nighttime hot flashes by 56% in one week. 85% of women saw improvement. No medication required. And it worked just as well for women already on HRT as for women who aren't. That second part matters. A lot of women can't use HRT. Contraindications, side effects, personal preference. The non-pharmacological options until now have been "keep the room cool" and "wear lighter clothes." That's not a solution. That's a shrug. The Pod actively lowers core and skin temperature throughout the night. It doesn't just cool the surface. It targets the physiology that triggers hot flashes. 12% better sleep quality. 9% fewer menopausal symptoms. 98 women. 14 nights. HRT works. But it shouldn't be the only answer. Full study from @eightsleep at bit.ly/4cZy8rW

.@Charles_Leclerc monitors HRV, heart rate, and sleep metrics year-round. But during pre-season? He sleeps 10-11 hours a night on the @eightsleep Pod to maximize deep sleep and recovery. Not because the work is light. Because his training days look like this: → 7 AM wake-up → 3-5 hours of cardio (ski touring, endurance work) → 45-minute nap ("not optional," per Leclerc) → 60 minute heavy straight → Recovery sessions: spa, massage, Eight Sleep Pod "Without sleep, overload would simply become fatigue. With sleep, it becomes progress." Pre-season is the only window where an F1 driver can truly push the body. No race weekends to manage around. The tool that makes it work: the Eight Sleep Pod. Temperature regulation that keeps the body cool during deep sleep and warms gradually before wake-up. For an athlete pushing 10-hour training days across weeks, those improvements in sleep quality compound into measurable performance gains. Before the first race, the work is already done. Read more at bit.ly/4re4P8q