Colin Snow
Fitbit devices can track your sleep patterns and sleep quality. They can monitor the number of hours you sleep, your sleep cycles, and the time spent in each sleep stage. This includes light sleep, deep sleep, and REM sleep. Fitbit devices with heart rate tracking can also monitor your heart rate variability (HRV) as you transition between sleep stages. While tracking your sleep, your phone does not need to be on, but it does need to be turned on to sync your data with the Fitbit app.
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What You'll Learn
Your phone does not need to be on to track your sleep data
All data is still recorded on the watch even if your phone is off. However, the data won't be transmitted to your phone and synced to the main Fitbit database until you turn your phone on. So, if you want to view your sleep data on your phone, you will need to sync it with your Fitbit device after turning your phone back on.
It's important to note that wearing your Fitbit correctly is crucial for accurate sleep tracking. The band should be snug, and the device should be worn higher on your wrist (about 2-3 finger widths above your wrist bone). Additionally, make sure to charge your Fitbit before going to bed to ensure it has enough battery to track your sleep throughout the night.
If you want more detailed insights into your sleep, you can consider subscribing to Fitbit Premium. This paid subscription offers features like a monthly sleep profile, snore and noise detection, and a sleep animal avatar based on your sleep metrics. However, keep in mind that Fitbit is owned by Google, so they may collect your sleep data and use it for product development or ad targeting.
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The Fitbit app can help you set a sleep goal
You can also set a bedtime reminder in the app to help you maintain a consistent sleep schedule. You'll receive a notification on your phone, tracker, or watch when it's time to wind down for bed. This feature is available Sunday through Thursday, but you can change the days and set the time and frequency.
Additionally, the Fitbit app provides a Sleep Score feature, which gives you a quick and easy way to see how well you're sleeping. This score is based on three categories: sleep duration, sleep depth, and sleep restoration. The app also allows you to view graphs of your sleep data so you can analyze your unique trends and make changes to improve your sleep.
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Fitbit devices with heart-rate tracking can record sleep stages
Sleep stages are traditionally measured in a lab using an electroencephalogram to detect brain activity, but Fitbit devices can estimate your sleep stages in a more comfortable and convenient way. Fitbit estimates your sleep stages by using your movement and heart-rate patterns. When you haven't moved for about an hour, your tracker or watch assumes you're asleep. Additional data, such as the length of time when your movements indicate sleep behaviour (like rolling over), help confirm your sleep status.
While you sleep, your device tracks the beat-to-beat changes in your heart rate, known as heart rate variability (HRV), which fluctuate as you transition between light sleep, deep sleep, and REM sleep stages. When you sync your device in the morning, it uses your movement and heart rate patterns to estimate your sleep cycles from the previous night.
Fitbit's sleep researchers and the National Sleep Foundation describe the following sleep stages:
- Light sleep: This stage serves as your entry point into sleep each night as your body unwinds and slows down. Light sleep promotes mental and physical recovery.
- Deep sleep: This stage typically occurs in the first few hours of sleep. When you wake up feeling refreshed in the morning, you likely experienced solid periods of deep sleep the night before. Deep sleep promotes physical recovery and supports aspects of memory and learning, as well as your immune system.
- REM sleep: The stage associated with vivid dreams, REM sleep periods are typically longer as the night goes on. During this final stage of sleep, your brain becomes more active. Dreams mainly occur during REM sleep, and your eyes move quickly in different directions. Your heart rate increases, and your breathing becomes more irregular. REM sleep has been shown to play an important role in mood regulation, learning, and memory as your brain processes and consolidates information from the previous day.
You can check your sleep stages by opening the Fitbit app and syncing your device in the morning. Tap the sleep duration tile, swipe down to the Sleep timeline graph, and press and hold the graph. Move your finger left or right to check your sleep stages.
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Fitbit devices automatically detect sleep when worn to bed
It is important to note that the Fitbit device should be worn in a snug wristband while sleeping. This is because the Fitbit estimates your sleep stages using a combination of your movement and heart-rate patterns. Wearing the device properly will ensure the most accurate reading. Additionally, heart rate tracking may not work with certain accessory bands, especially if they are loose-fitting.
While the Fitbit device can automatically detect sleep, there are also settings that can be adjusted to tailor the device to your needs. For example, you can set a sleep goal, bedtime, and wake-up time in the Fitbit app. You can also set a bedtime reminder, which will send a notification to your phone when it's time to start winding down for bed.
It is worth mentioning that the Fitbit device does not need to be connected to your phone in order to track your sleep. The data will be recorded on the device and can be synced to the Fitbit app at a later time.
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Fitbit devices track sleep by monitoring movement and heart-rate patterns
Fitbit devices that track heart rate (excluding the Charge HR and Surge models) also monitor sleep stages. These sleep stages include light, deep, and REM sleep. Each night, your body cycles through different sleep stages based on your heart rate, and getting enough time in each stage is key to feeling refreshed. Light sleep strengthens memory and learning, deep sleep enables physical recovery, and REM sleep helps with strategic thinking and creativity.
To ensure the most accurate reading, it is recommended that you wear your Fitbit device properly and snugly on your wrist. Heart rate tracking may not work with certain accessory bands, especially if they are loose-fitting. It is also important to note that the Fitbit device should be worn on the wrist, as wearing it on a clip or pendant accessory is not recommended for sleep tracking.
The accuracy of Fitbit sleep tracking has been the subject of various studies. While some studies have shown that Fitbit devices have acceptable accuracy and high sensitivity, others have found biases in measuring total sleep time, sleep efficiency, wake after sleep onset, sleep onset latency, light sleep, deep sleep, and REM sleep. The performance of Fitbit devices can be influenced by various factors, including the user's sleep characteristics, sleep duration, sleep stages, analysis methods, comparison devices, device models, and settings.
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Frequently asked questions
No, your phone does not need to be on for your FitBit to track your sleep. The data is recorded on your FitBit device and will be transmitted to your phone when it is turned on.
Your FitBit automatically detects when you are asleep. When your body is completely at rest and you haven't moved for about an hour, your device records that you are asleep.
In the morning, open the FitBit app and sync your device. Tap the sleep duration tile and swipe down to the Sleep timeline graph. Press and hold the graph and move your finger left or right to check your sleep stages.
The National Sleep Foundation recommends sticking to a sleep schedule, avoiding afternoon naps, practicing a relaxing bedtime routine, and exercising daily. You can also use the sleep tools on your FitBit, such as setting a sleep schedule and a bedtime reminder.
