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A free scan shows the junk files, broken settings and background clutter dragging Windows down - then fixes them in one click.Free scan · Windows 10 & 11Set the WHOOP 4.0 Haptic Alarm in the app under Home → Tonight’s Sleep → Sleep Planner. Choose an exact wake time or a goal-based option, then save your settings. The alarm is a way to schedule waking around a sleep or recovery goal; WHOOP’s instructions do not establish that using it improves sleep.
Set up the WHOOP 4.0 alarm
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Open the WHOOP app and go to Home.
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Scroll below Today’s Activities and tap Tonight’s Sleep to open Sleep Planner.
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Turn on the alarm.
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Choose Exact Time, Sleep Goal, or In the Green, then enter the requested goal and latest wake time.
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Review the suggested bedtime and alarm time. For WHOOP’s bedtime recommendations tied to a sleep goal, set Tomorrow I want to to Reach My Sleep Goal in Sleep Planner.
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These instructions and alarm behaviors are described in WHOOP Support’s Setting the Haptic Alarm Using Sleep Planner, dated October 30, 2025.
Choose the alarm mode that fits your morning
| Mode | How it works | Best fit |
|---|---|---|
| Exact Time | Vibrates at the time you set. | A fixed appointment or a wake time you cannot shift. |
| Sleep Goal | Choose a sleep-need target—Peak (100%), Perform (85%), or Get By (70%)—and a latest wake time. If you reach the target, WHOOP says the alarm can sound within the hour before that latest time. If you do not reach it, the alarm sounds at the latest time. | A flexible morning when you want the alarm tied to a sleep-need target. |
| In the Green | Set a latest wake time. The alarm aims to sound within the preceding hour after Recovery reaches 67% or higher. If that threshold is not reached by the latest wake time, it sounds then. | A flexible morning when you want the alarm tied to the Recovery threshold. |
The goal-based options are not open-ended overnight alarms: their wake window is the hour before the latest wake time, with the latest time serving as the fallback. Choose Exact Time when waking within a specific window is not acceptable.
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Set alarms for recurring days
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In Sleep Planner, tap the calendar icon.
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Select the days and configure the alarm mode, sleep goal if applicable, and wake time.
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Save the schedule, then turn on the wake scheduler under My Schedule.
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Fix common alarm problems
Check the WHOOP battery
WHOOP says the app displays a low-battery warning below 20% and advises keeping the device above 10% to help ensure the alarm goes off. Charge the device and heed the in-app warning; a set alarm may not sound if the sensor runs out of power first.
Check the phone battery
WHOOP says the app may warn when the phone battery is low. If the phone runs out overnight, the alarm will sound at the latest wake time.
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Resolve “Saving failed”
WHOOP identifies this message as a connection problem between the WHOOP 4.0 and the phone. Reconnect them and try saving again.
Stop the vibration
Double-tap the WHOOP to stop the alarm, or let it stop automatically after 30 seconds. You can also turn it off from the Overview notification card or in Sleep Planner.
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Plan for no snooze
The WHOOP Haptic Alarm has no snooze function. For a time-critical wake-up, use an independent alarm you already trust as a backup.
Quick Recap
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