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Measure. Understand. Improve.
Sleep TrackingRemotely OfferedMembership only
Understand your sleep. Improve your recovery.
Sleep shapes energy, metabolism, mood, and long-term health. Benchmark helps you track sleep duration, consistency, and recovery signals over time, then turns your trends into goals and insights.
HSA Eligible: Typically HSA Approved; check with your plan provider.
No referral needed
Included in Foundation, Lifestyle, and Performance memberships
Wearable Connection
Your sleep data starts with the device you already wear.
Benchmark is designed around bring-your-own-wearable tracking. Connect your device through the app, sync from Apple Health or Android Health Connect, and see supported sleep and recovery metrics in one place.
Available metrics can vary by wearable and permissions. Some devices may provide sleep duration and timing, while others also support HRV, respiratory rate, resting heart rate, or sleep stage data.
Bring Your Own Wearable
Use the sleep tracker you already wear. Benchmark connects to your wearable data through Apple Health or Android Health Connect.
Sync Automatically
Once connected in the app, sleep and recovery metrics sync into your Benchmark dashboard so you can track changes over time.
Availability Varies by Device
Some metrics may be unavailable depending on your wearable, operating system, and permissions. We surface the data your device supports.
What We Measure
A complete picture of your sleep health.
Every night, your connected wearable can capture the metrics that matter most for recovery, longevity, and daily performance. Supported data depends on your device.
Duration
Sleep Duration
Total hours asleep each night, tracked automatically through your wearable device and compared against your personalized goal.
Consistency
Sleep Consistency
How regularly you go to bed and wake up at the same time — a key factor in circadian rhythm health and recovery quality.
Recovery
Sleep Efficiency
The percentage of time in bed that you actually spend asleep, helping separate sleep opportunity from restorative sleep.
Recovery
Respiratory Rate
Overnight breathing rate trends that can signal recovery status, illness onset, or changes in fitness level.
Recovery
Heart Rate Variability
HRV trends help show recovery readiness and nervous system balance when your wearable supports the metric.
Recovery
Resting Heart Rate
Nightly resting heart rate as a proxy for cardiovascular fitness, recovery, and autonomic nervous system balance.
Sample Dashboard
Sleep Duration
June 23 – June 29, 2025
Avg Duration
7h 45m
per night
Goal
8h 0m
nightly target
Sleep Duration
Track how much sleep you're actually getting.
Total sleep duration is one of the strongest predictors of cognitive function, immune health, and metabolic performance.
Track Sleep Over Time
See an overview of your current week and how your sleep is improving across nights, weeks, and months.
Set Goals and Targets for Sleep
Add sleep duration goals and see how your nights compare so you know when you're on track.
Why Duration Matters
Adequate sleep duration is linked to immune function, cognitive performance, metabolic health, and long-term disease prevention.
Sleep Consistency
Go to bed and wake up at the same time.
Your circadian rhythm thrives on regularity. Benchmark tracks bedtime and wake time variability, helping you see how consistent your schedule really is and what it means for your health.
Bedtime & Wake Goals
Set target bedtime and wake windows. The dashboard highlights nights within and outside your goal so you can build a consistent routine.
Track Your Patterns Over Time
Visualize bedtime and wake time variability across weeks and months. See how travel, weekends, and life changes affect your rhythm.
Why Consistency Matters
Irregular sleep schedules disrupt circadian rhythm, impair glucose regulation, and increase cardiovascular risk, even when total sleep hours are adequate.
Sample Dashboard
Sleep Consistency
June 23 – June 29, 2025
Avg Duration
7h 45m
per night
Avg Bedtime
11:35 PM
lights out
Avg Wake
7:19 AM
rise time
Sleep time goal: 11:00 PM
Wake goal: 7:00 AM
Sleep window
Goal
Goal window
Your Benchmark Dashboard
Your sleep data becomes a living health picture.
Every night of sleep lives in one place, with clear visuals, progress tracking, and guidance to help you improve over time.
All Your Sleep Data in One Place
Duration, consistency, stages, HRV, heart rate, and respiratory rate, unified in a single dashboard.
Easy to Understand
Clear visualizations translate complex sleep data into plain-language health insights you can act on.
Track Progress
See how your sleep patterns change over months and years so you can measure the real impact of your habits.
Learn How to Improve Your Results
See tips and educational content to understand what's working and what to change next.
Unlocked with Membership
Go deeper with AI, experts, and connected data.
Sage AI
AI-powered insights that surface patterns across your sleep metrics and help you know what to do next.
Learn more
Monthly Physician Talk + Q&A
Join live monthly sessions with a Benchmark physician for teaching, community discussion, and open Q&A.
Learn more
Device Integration & Goal Tracking
Connect your wearable, devices, and apps to track sleep, activity, nutrition, and blood pressure all in one dashboard.
Learn more
Expert Guidance & Comments
Lifestyle & Performance membership onlyA physician annotates your results with context, explanations, and personalized recommendations, plus one-on-one physician discussion.
Testimonials
Members are using Benchmark to improve their health.
Real stories from people turning assessments, dashboards, and memberships into clearer next steps.
“It makes all the difference with Benchmark, that you feel that someone is walking the path alongside you, giving you a framework, providing support, and that you feel like part of a community.”
Lisa Foote
“This was phenomenal. It's rare to find something that blends personal and professional development so seamlessly together. It connected us as a team really well, and made us more dialed in.”
Kyle Kelland
HummingbirdHill Homes + Construction
“Now that I know my markers, I have something to aim toward. I can set myself goals, and move forward to reach them. If you want to improve your health and lifestyle, this is the way.”
Hien Le
“Benchmark literally changed my life. I am sleeping better than I ever have, my sugar levels are more controlled than they ever have been, and because of the VO2 Max I have confidence that my workouts are making a difference.”
Paul Robbins
“With menopause, I was just feeling off. I'd been so active and so conscientious, but I was struggling. Benchmark really gave me the confidence that I can do something about this, I have choices, and I felt supported.”
Brenda Pennington
“The benefits are obvious -- the more you know, the better you can do. For people who are curious and ready for change, this is a really deep dive into metrics that we wouldn't know about otherwise.”
Dr. Kaitlin Dupuis, MD
“It's about getting ahead of potential issues before they become problems. If you like data and goal-setting, or if you feel the regular healthcare system doesn't go deep enough, this is for you.”
Bonar Bulger
“I wish more people would do it because where else are you getting this from? It's really about being more informed. You can see a snapshot of the whole picture, find where you want to focus, and then carry that forward.”
Lora Lee Robertson
“Benchmark has put us on a much more proactive track. It's about being armed with knowledge. We implemented many of our Benchmark recommendations and then doing it again a year later, we saw some really good results.”
Ray and Lori
“The more information we have about our bodies, the more we can take care of ourselves. Without this, it felt like I was feeling around in the dark. I want to know that I'm doing all I can to be at my optimal performance.”
Sean Fast
“If you want to bulletproof your health for the future, this is necessary. You learn about what's best for your body, you get a baseline to compare to going forward, and you get information to drive your decisions and your actions.”
Maylen Gonzalez
Memberships
Commit to your progress with a membership.
HSA-eligible
Confirm with your plan provider
No referral needed
Foundation
Understand and improve your body composition.
$250
Get two DEXA scans: start with a baseline scan and clinician review, then track your progress with a follow-up scan. You'll also receive ongoing AI insights, Monthly Physician Talk + Q&A, plus sleep, fitness, nutrition, and blood pressure tracking through your connected devices.
Popular
Lifestyle
Gain deeper insight into metabolism and overall health with a physician's guidance.
$1100
Everything in Foundation, plus:
Assess advanced blood markers, gain insight into your body's response to diet and lifestyle factors with a continuous glucose monitor, and get a physician's review with a personalized roadmap and 1:1 consultation.
Most comprehensive
Performance
Get a comprehensive view of longevity indicators with a physician's guidance.
$1450
Everything in Lifestyle, plus:
Understand your overall health and performance, by adding key predictors of healthspan: a VO2 Max cardiorespiratory fitness test, and functional physical testing.
FAQ
Questions about sleep tracking.
What wearables are supported?
Benchmark currently integrates with Oura Ring, Apple Watch, Whoop, and Garmin devices. Sleep data syncs automatically once your wearable is connected to your Benchmark account.
How is sleep data tracked?
Your wearable records sleep duration, bedtime, wake time, sleep stages, respiratory rate, and resting heart rate each night. This data syncs to your Benchmark dashboard, where it is analyzed over time.
What does a physician review include?
For members with physician review, your physician can review sleep trends, consistency patterns, and recovery metrics alongside your broader health data. During a one-on-one session, they may discuss areas for improvement and provide personalized recommendations.
How accurate is wearable sleep tracking?
Consumer wearables are not diagnostic-grade, but they can provide useful estimates of total sleep time, consistency, and trends. They are helpful for tracking patterns and measuring improvement over time.
Can I set custom sleep goals?
Yes. You can set personalized goals for bedtime, wake time, and total sleep duration. Your dashboard shows goal adherence over time so you can see how consistently you meet your targets.
Do I need a specific wearable for sleep tracking?
Benchmark supports sleep data from several common wearables through connected health platforms. If you already use a wearable, contact Benchmark to confirm the best way to sync your data.
Ready to improve your sleep?
Join Benchmark and start tracking your sleep with goal setting, physician review, and AI-powered insights that help you build lasting habits.
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