Fitbit devices can track sleep patterns and sleep stages. Sleep stages include light sleep, deep sleep, and REM sleep. Fitbit devices with heart-rate tracking (excluding the Fitbit Charge HR and Surge models) can be used to track sleep stages. The Fitbit Inspire 3 is capable of tracking sleep, but some users have reported inconsistencies in sleep tracking data. Fitbit devices use movement and heart-rate patterns to estimate sleep stages. While sleeping, the device tracks beat-to-beat changes in the user's heart rate, known as heart rate variability (HRV), which fluctuates as the user transitions between different sleep stages.
Characteristics | Values |
---|---|
Track sleep | Yes |
Track REM sleep | Yes |
Track sleep without heart rate tracking | Yes |
Track sleep with heart rate tracking | Yes |
Track sleep with SpO2 sensor | No |
Track sleep with Charge HR | No |
Track sleep with Surge | No |
What You'll Learn
How to set up your Fitbit Inspire for sleep tracking
To set up your Fitbit Inspire for sleep tracking, you can follow these steps:
Firstly, it is important to note that your Fitbit Inspire will automatically track your sleep when you wear the device to bed. However, there are a variety of settings that can be adjusted to tailor the device to your needs.
To set a sleep goal, open the Fitbit app on your phone and tap on the round icon in the top left corner of the screen. From there, tap "Activity and Wellness", then "Sleep", and finally "Time Asleep Goal". Use the pull-down menu to adjust your total sleep target.
To set your bedtime and wake-up time, follow the same steps as above, but instead of selecting "Time Asleep Goal", select "Bedtime" and "Wake-up Time" respectively.
To set a bedtime reminder, tap "Activity and Wellness" in the Fitbit app, then "Sleep", and finally "Bedtime Reminder". Toggle the slider for the reminder, and a "Time" option will appear. Set the time for your reminder, and select the days of the week when it will be active.
To set a silent alarm, go to the main screen of your Fitbit and swipe left until you reach the alarm clock icon. Set the time and toggle the slider to turn on the alarm. This alarm will vibrate instead of ringing.
To set a smart alarm, which will wake you during a light sleep stage, swipe left on your tracker to reach the Alarm screen. Set an alarm, and scroll down to "Smart Wake". Toggle the slider and check the time range.
Additionally, if you have a Fitbit Premium account and a Sense or Versa 3 device, you can adjust the noise sensitivity of your tracker. Tap the setting icon in the top right corner of the Sleep page, then tap "Sleep Sensitivity" and select either "Sensitive" or "Normal".
Remember to wear your Fitbit Inspire higher on your wrist and moderately snug for the most accurate readings.
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How to check your previous night's sleep metrics
To check your previous night's sleep metrics, you'll first need to sync your Fitbit Inspire tracker with your smartphone. Swipe up from the clock face on your tracker to get to the Fitbit Today tab, where you can see your total sleep from the previous night as well as your Sleep Score. On some models, you can also swipe left on the Sleep Tile to see last night's detailed data as well as your sleep history for the week.
For more detailed information about your recent sleep, open the Fitbit app and go to the Today screen. Scroll down to the snoozing moon icon, which represents Sleep. The most prominent information displayed will be your total sleep duration, the time you went to bed, and the time you woke up. Just below that, you can see how much time you were awake. If that figure seems surprisingly high, keep in mind that many people have brief episodes of wakefulness throughout the night that they just don't remember. As long as your time awake isn't drastically cutting into your total sleep, it's not something to worry about.
To put the previous night's stats into perspective, tap the plus sign to see details of recent days and weeks, including both nightly sleep duration and a week-to-week average. No one amount of sleep is right for everyone, but if your sleep duration is consistently around 5 hours, or is fluctuating or declining, you might want to consult a healthcare practitioner.
You can also check your sleep stages, which include REM sleep, deep sleep, and light sleep. To do this, open the Fitbit app and sync your device in the morning. Tap the sleep duration tile. If it says "Analyzing your sleep", your device's data hasn't synced yet. Swipe down to the Sleep timeline graph. Press and hold the graph, then move your finger left or right to check your sleep stages. Tap the Benchmark or 30-day average tabs to check additional data.
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How accurate is the Fitbit Inspire's sleep tracking?
The accuracy of the Fitbit Inspire's sleep tracking depends on several factors, including the device's ability to detect sleep stages, the user's movement during sleep, and the accuracy of heart rate measurements.
The Fitbit Inspire uses a combination of movement and heart rate patterns to estimate sleep stages. When the device detects that the user has not moved for about an hour, it assumes they are asleep. It also tracks heart rate variability (HRV), or the beat-to-beat changes in heart rate, to identify transitions between light sleep, deep sleep, and REM sleep.
In terms of accuracy, a study comparing the Fitbit Inspire 2 to polysomnography (PSG), the gold standard for sleep tracking, found that the Fitbit overestimated total sleep time, deep sleep, and REM sleep. However, the differences in time in bed, sleep efficiency, and wake after sleep onset were not statistically significant. The Fitbit Inspire 2 showed a high sensitivity of 93.9% and a low specificity of 13.1%, with an overall accuracy of 76%.
User reviews of the Fitbit Inspire's sleep tracking feature are mixed. Some users report that it accurately reflects their sleep patterns, while others find discrepancies between the Fitbit's data and their own perception of their sleep quality. It is important to note that the Fitbit Inspire is designed to track overall sleep trends rather than provide a precise measurement of sleep stages.
To optimize the accuracy of the Fitbit Inspire's sleep tracking, it is recommended to wear the device snugly and higher on the wrist, reduce movement during sleep, and regularly sync the device with the Fitbit app.
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How to improve your sleep with the Fitbit Inspire
The Fitbit Inspire can help you improve your sleep by tracking your sleep patterns and quality. Here are some tips to help you get a better night's sleep using the Fitbit Inspire:
- Set a sleep goal: Consistency is key when it comes to sleep. Set a sleep goal in the Fitbit app, which will suggest ideal bedtimes and wake-up times to meet your goal. You can adjust these times as needed.
- Set a bedtime reminder: After setting your sleep schedule, enable bedtime reminders in the Fitbit app. This will help you establish a consistent sleep routine by reminding you when it's time to start winding down for the night.
- Wear your Fitbit to bed: Your Fitbit Inspire automatically tracks your sleep, including your sleep stages (Light, Deep, and REM) or sleep patterns (time spent awake, restless, and asleep). Make sure to wear your device properly and snugly on your wrist during sleep for the most accurate readings.
- Check your sleep data: Review your sleep data in the Fitbit app to understand your sleep patterns and quality. Pay attention to your average sleep duration, quality, and how you feel each day. This information can help you identify areas where you may need to adjust your sleep schedule.
- Enable Smart Wake: When setting an alarm, use the Smart Wake feature to wake up during a light sleep stage. This can help you feel more refreshed when you wake up.
- Reduce distractions: If you're a light sleeper, minimize distractions before bedtime. Enable the "Do Not Disturb" mode on your phone to avoid notifications during sleep.
- Improve sleep hygiene: Practice good sleep hygiene by maintaining a consistent sleep schedule, sleeping in a cool and dark room, and engaging in relaxing activities before bed, such as reading or yoga.
- Manage caffeine and sugar intake: Caffeine and sugar can interfere with your sleep. Try to limit your intake and avoid consuming them close to bedtime.
- Regular exercise: Regular physical activity can improve your sleep quality. Aim to meet your daily activity goals and improve your cardio fitness score.
- Adjust your workout schedule: Pay attention to how your sleep is affected by working out at different times of the day. If necessary, adjust your workout schedule to find the optimal time for you.
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How to fix common issues with the Fitbit Inspire's sleep tracking
The Fitbit Inspire series is a popular fitness tracker that can help you monitor your sleep patterns and quality. However, users often face issues with the device's sleep-tracking functionality. Here are some common problems and their solutions:
Inaccurate Sleep Tracking
If your Fitbit Inspire is not tracking your sleep accurately, try the following:
- Ensure the device is worn correctly on your wrist. It should be snug but not too tight, and the sensor should be in contact with your skin.
- Charge the device before going to bed. A low battery may affect sleep tracking accuracy.
- Adjust the device sensitivity. Open the Fitbit app, go to "Account" or your profile icon > "Activity and Wellness" or "Advanced Settings" > "Sleep" > "Sleep Sensitivity," and change the setting to "Normal" or "Sensitive."
- Try wearing the device on your non-dominant hand and the inside of your wrist.
- Clean the Fitbit sensors with fresh water and a soap-free cleanser to remove any dirt or grime that may impede data gathering.
- If you have tattoos or recently applied lotion, avoid placing the sensors on those areas as they may reduce the effectiveness of the sensors.
Missing Sleep Stages or Sleep Score
If your Fitbit Inspire is not showing sleep stages or your sleep score, try these fixes:
- Ensure your Fitbit has heart rate tracking turned on. Only Fitbits with heart rate sensors can record sleep stages.
- Sleep for at least 3 hours. Fitbits require a minimum of 3 hours of sleep data to estimate sleep stages.
- Do not manually start sleep tracking by selecting "Begin Sleep Now" in the app. Allow your Fitbit to automatically track your sleep for more reliable sleep stage data.
- Sync your Fitbit with the app after waking up to see your sleep statistics.
- If your Fitbit is missing a few days of sleep data, you can manually add it. Open the Fitbit app, choose the "Today" tab, tap the plus sign, select "Sleep" under "Manually Log", and enter the times you went to bed and woke up.
Inconsistent Heart Rate Monitoring
If your Fitbit Inspire is not accurately tracking your heart rate, try these solutions:
- Ensure the device is placed properly on your wrist with the optical sensor in contact with your skin.
- Keep your arm still while tracking your heart rate to avoid motion interference.
- Make sure the device is fully charged before use.
- Update the device firmware to the latest version.
Short Battery Life and Charging Issues
To optimize battery life and address charging issues:
- Turn off features like the always-on display and GPS when not in use.
- Ensure the device is properly aligned with the charging cable, and keep the charging pins clean.
- Only use a Fitbit charger or a UL-certified USB wall charger.
- Avoid exposing the device to extreme temperatures.
Unresponsive Touchscreen or Buttons
If your Fitbit Inspire's touchscreen or buttons are unresponsive, try these fixes:
- Clean the screen and buttons with a soft, dry cloth.
- Ensure the device is sufficiently charged.
- Restart the device by pressing and holding the button on the side for 10-15 seconds.
- Update the device software to the latest version.
Syncing Problems
If your Fitbit Inspire is not syncing with your phone or computer:
- Ensure the tracker is properly connected to your phone or computer. Disconnect and reconnect if necessary.
- Check your phone or computer's Bluetooth and Wi-Fi settings to ensure they are turned on and connected to the internet.
- Restart your tracker.
- Update your Fitbit app to the latest version.
- Reset your tracker by following the instructions in the Fitbit app.
By following these troubleshooting tips, you can address common issues with the Fitbit Inspire's sleep tracking functionality and ensure you get the most out of your device.
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Frequently asked questions
The Fitbit Inspire uses an accelerometer to measure bodily accelerations of the wrist, along with optical photoplethysmography (PPG) to measure blood flow based on how green light from an LED on the back of the watch is reflected by the body.
Sleep can be broadly divided into rapid eye movement (REM) sleep and non-REM (NREM) sleep. REM sleep is when a person is most likely to be dreaming, and NREM sleep is when a person is more likely to be in a dreamless sleep. The first two stages of NREM sleep, N1 and N2, are considered light sleep, and N3 is considered deep sleep.
According to a paper published by Fitbit scientists in 2017, the watch's sensors can classify sleep stages with 69% accuracy in any given 30-second time window. If you only use the Fitbit Inspire for one night, take the app's sleep staging with a few grains of salt. However, if you use the app for many nights, you'll get a good sense of your typical sleep patterns.
To get the most accurate readings, wear your Fitbit Inspire moderately snugly and higher on your wrist (toward your elbow). Additionally, make sure your device is charged to at least 40% before bed, as some features that monitor noise and snoring in your environment can impact battery life.