Colin Snow
Sleep tracking is an important feature for athletes and fitness enthusiasts, and the Garmin Forerunner 735XT is a popular device for this purpose. The 735XT uses movement and heart rate data to analyse sleep patterns, differentiating between light and deep sleep. While it doesn't track REM sleep, it provides insights into your sleep quality and duration. To set up sleep tracking on the 735XT, you'll need to ensure your device is fully set up and paired. You can then use the Garmin Connect app to input your typical sleeping hours, which helps the watch automatically detect when you're asleep and start logging your sleep data.
| Characteristics | Values |
|---|---|
| Sleep tracking | Kicks in automatically when you're wearing a fully set-up and paired Garmin watch |
| Sleep schedule | Should be set as accurately as possible |
| Sleep data | Should be checked for periods marked as 'Unmeasurable' |
| Sleep goal | Can be set using the Garmin Connect app or website |
| Sleep quality | Can be observed on the Garmin Connect app or the watch itself |
| Sleep mode | 'Battery Saver' should be turned off |
| Sleep tracking issues | May be due to incorrect settings or software issues |
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What You'll Learn
Setting your typical sleeping hours
When you first start up your Garmin 735XT, you will likely be prompted to set your typical sleeping hours. If you are not prompted, or if you need to change your settings at a later date, you can do so manually. To do this, open the Garmin Connect app on your phone. Tap the three-line icon in the top left corner, then tap 'Settings', followed by 'User Settings'. Scroll down until you see 'Sleep Settings', and tap this to adjust your typical sleeping hours.
While this step is not essential for sleep tracking, it is beneficial as it means you will not be disturbed by notifications during the hours you have set.
The Garmin 735XT uses movement and heart-rate data to analyse your sleep, breaking it down into light and deep sleep. This data can be viewed in more detail on the Garmin Connect mobile app.
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Understanding how sleep tracking works
Sleep tracking devices are designed to shine a light on your sleep patterns, giving you an insight into your sleep quality and duration. They are usually worn on the wrist, but some can be clipped to your pillow or placed on your bedside table. While they don't directly measure sleep, they do so indirectly by tracking your inactivity and stillness. They also measure your heart rate and movement, with some devices measuring blood oxygen saturation and respiratory rate.
The data collected by sleep trackers can be incredibly useful in helping you understand your sleep patterns and habits. They can identify sleep issues and any potential underlying conditions or lifestyle habits that may be causing them. By tracking your sleep, you can gain valuable insights into how you're sleeping and how you can improve your sleep hygiene.
Sleep tracking devices can also monitor heart rate variability (HRV), which is a measure of the variation in time between each heartbeat. HRV is influenced by the sympathetic nervous system, which increases heart rate in response to stress or high-intensity activity, and the parasympathetic nervous system, which slows the heart rate during rest and digestion. There is no one-size-fits-all "perfect" HRV, as it is affected by factors such as age, gender, and lifestyle.
Sleep tracking devices can also detect interrupted sleep, telling you when you're tossing and turning or waking up during the night. They can also track sleep phases and time your alarm to go off during a lighter sleep stage, making it easier to wake up. Some trackers also prompt you to enter information about activities that can affect your sleep, such as caffeine intake, stress levels, and eating habits.
While sleep trackers can provide a wealth of information, it's important to remember that they may not always be 100% accurate. If you have concerns about your sleep, it's best to consult a health practitioner. Additionally, it's important not to get too fixated on a single metric, but rather focus on improving your sleep quality over time.
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Checking your Sleep Mode settings
To check your Sleep Mode settings on your Garmin 735XT, you can follow these steps:
Firstly, ensure that your device is fully set up and paired. This is important because sleep tracking will kick in automatically only when your device is set up completely. You can check this by observing whether your watch is tracking your daily steps and heart rate. If it is, then your device is likely set up correctly.
Next, you should check your Sleep Mode settings by accessing the 'Battery Saver' option. Ensure that this mode is turned off, as this could interfere with the heart rate monitoring that is necessary for sleep tracking. Other battery-saving modes might also affect sleep tracking, so it is worth checking your Power Manager settings to ensure that heart rate monitoring is not being turned off during sleep.
Additionally, you should check your sleep schedule settings. This can be done in the Garmin Connect app by tapping on the three lines in the top left corner, selecting 'Settings', then 'User Settings', and scrolling down to 'Sleep Settings'. Here, you can set your typical sleeping hours, which will ensure that you are not disturbed by notifications during this time. While this step is not necessary for sleep tracking, it can improve your overall sleep quality by reducing interruptions.
Finally, it is worth noting that some Garmin devices now measure blood oxygen saturation and respiratory rate during sleep. However, these metrics do not affect your sleep data and are presented separately.
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Viewing your sleep data
To view your sleep data, you can use the Garmin Connect mobile app or the watch itself. The app provides more detail, but you can also observe your sleep quality on the watch.
On the app, you can set a sleep goal for yourself (seven to nine hours are recommended) and check your progress over time. You can look at the breakdown of your sleep throughout the past week, month, six months, or year. You can also compare one week's average deep-sleep number with another. The app can give advice and prompts about your sleep, but if you have serious concerns about your sleep, you should see a medical professional.
On the watch, you can view your sleep quality once you've woken up. You can also set your normal sleeping hours in the watch settings to avoid notifications during that time.
If your Garmin sleep data shows certain periods as 'Unmeasurable', this likely relates to the fit of your device. In addition, if you get up during the night for a prolonged period before returning to bed, the full picture of your sleep may be missing. To combat this, you can edit the details in the Garmin Connect app once you have finished sleeping and synced with your device.
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Improving your sleep
To set sleep tracking on your Garmin 735XT, you must use the Garmin Connect app or website. Here, you can set a sleep goal for yourself, with seven to nine hours being the recommended amount. You can then monitor your progress towards that goal by checking in on your sleep over a week, month, six months, or year.
Now that you know how to set up sleep tracking on your device, here are some tips for improving your sleep:
Reserve your bed for sleep and sex
Avoid watching TV, texting, or responding to emails in bed. The bed should be a stimulus for sleeping, not wakefulness.
Exercise
Go for a brisk walk or exercise during the day. This will boost the effect of natural sleep hormones such as melatonin. Just be mindful of the timing of your workouts, as exercising too close to bedtime can be stimulating. Morning workouts that expose you to bright daylight will help your natural circadian rhythm.
Practice relaxation techniques
Try reading a book, taking a hot bath, deep breathing, or visualization. These techniques are a common method used to treat insomnia and have been shown to improve sleep quality.
Keep your bedroom at a comfortable temperature
A cooler temperature of around 65°F (18.3°C) seems to be a comfortable temperature for most people, although this may vary depending on your preferences and habits.
Improve your home's air quality
Consider working on enhancing your home's air quality, as this can positively impact your sleep quality.
Limit consumption of large meals and liquids before bed
Eating a large meal or drinking a lot of liquids before bed can lead to excessive urination during the night, which can negatively affect sleep quality and daytime energy.
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Frequently asked questions
Sleep tracking should kick in automatically when you're wearing a fully set-up and paired Garmin 735XT. You will likely be asked to set your typical sleeping hours on your watch upon start-up. If not, you can set this in the Garmin Connect App by tapping on the icon with three lines at the top left, then Settings, then User Settings, and scrolling down to Sleep Settings.
The 735XT uses movement and heart-rate data to analyse your time in bed, breaking it down into light and deep sleep.
If your Garmin 735XT is not tracking your sleep, check your Sleep Mode settings and ensure 'Battery Saver' is turned off. You should also ensure that your sleep schedule is set accurately.
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