Gina Johnson
Tracking your breathing while sleeping can provide a window into your health. Respiratory rate is the pace of your breathing, and it tends to slow while sleeping. A low respiratory rate could be caused by sleep apnea, heartburn, or other health conditions, while a high respiratory rate could be caused by anxiety, infection, or lung conditions. Sleep apnea, for example, is a breathing disorder that causes a person's breathing to slow and stop for brief periods while they are asleep. There are several ways to track your breathing while sleeping, including at-home sleep tests, a polysomnography (PSG) test, or by using a Fitbit or Apple Watch.
| Characteristics | Values |
|---|---|
| Purpose | To monitor health conditions such as asthma and sleep apnea, and to determine overall health. |
| Devices | Apple Watch, Fitbit, pulse oximeter, transcutaneous CO2 monitor, etc. |
| Data Display | Graphs over different periods of time: one day, one week, one month, or six months. |
| Sleep Apnea Symptoms | Excessive daytime sleepiness, loud snoring, morning headaches, and decreased concentration. |
| At-Home Test | A simplified breathing monitor that tracks breathing, oxygen levels, and breathing effort. |
| Sleep Study | A more thorough assessment of sleep issues, including brainwaves, muscle tone, and leg movements. |
| Normal Respiratory Rate | 12–20 times per minute for adults under 60; 12–28 times per minute for adults over 60. |
| Abnormal Respiratory Rate | Tachypnea (fast) and Bradypnea (slow). |
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What You'll Learn
Using an Apple Watch
The Apple Watch is a useful tool for tracking your breathing while sleeping. Here's a step-by-step guide on how to do it:
Firstly, ensure your Apple Watch is compatible with watchOS 8, which is required for the sleep respiratory rate tracking feature. This feature is available on Apple Watch Series 3 and later. Additionally, make sure your iPhone is updated to iOS 15 or later.
Next, enable Sleep Tracking on your Apple Watch. You can do this by opening the Watch app on your iPhone, tapping the "My Watch" tab, and then selecting "Sleep." From there, turn on the "Track Sleep with Apple Watch" setting. You can also adjust your sleep goal and wind-down time through the Health app on your iPhone or directly on your Apple Watch.
Before going to bed, ensure your Apple Watch is charged to at least 30%. It is recommended to turn on charging reminders to ensure you have enough battery life to track your sleep.
When you're ready for bed, simply wear your Apple Watch and ensure Sleep Mode is turned on. You can manually turn on Sleep Mode before bed, or you can set it to turn on automatically by selecting your bedtime and wake-up time in the Sleep app on your watch or iPhone.
As you sleep, the Apple Watch will automatically measure and record your respiratory rate, which is the number of breaths you take per minute. It uses its built-in accelerometer and heart rate sensors to track your breathing patterns.
After sleeping with your Apple Watch, you can view your respiratory rate data in the Health app on your iPhone or iPad. Open the Health app, tap "Browse," and then select "Respiratory" to view your respiratory rate data. The app will display your specific number of breaths per minute and provide deeper insights into your breathing trends over time.
By tracking your breathing while sleeping with the Apple Watch, you can gain valuable insights into your sleep quality and overall health. It can help detect early signs of medical conditions, such as sleep apnea and chronic lung disease, by identifying breathing disturbances and changes in your respiratory rate.
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At-home sleep tests
There are several at-home methods and devices available to monitor your breathing while sleeping. Here are some options:
Wearable Devices
Smartwatches, fitness trackers, and rings fall under this category. These devices can measure your respiratory rate and track your breathing patterns while you sleep. They often use photoplethysmography (PPG) technology, which measures heart rate variability caused by respiration. This method is non-invasive and can provide valuable insights into your breathing patterns without disturbing your sleep.
Home Sleep Apnea Tests
These are simplified breathing monitors that track your breathing, oxygen levels, and breathing effort. They usually consist of a small probe placed on your finger to measure oxygen levels, a nasal mask with tubes, and sensors placed on your abdomen and chest to measure chest movement. While these tests are less comprehensive than overnight sleep studies in a lab, they are more affordable and can be conducted in the comfort of your own home, providing a more accurate picture of your typical sleep patterns.
CardiacSense CSMW
The CSMW is a multi-sensor array in the form of a watch. It measures blood oxygen levels, body movement, and respiratory rate. It is a convenient option as it does not require stickers, wires, or finger clips; you simply wear it to bed. The data collected can be used not only for the initial diagnosis of sleep apnea but also to track its severity and response to treatment over time.
It is important to note that while at-home sleep tests offer many benefits, they may not always be fully accurate. In-lab sleep studies, supervised by sleep specialists, can provide a more comprehensive assessment of sleep issues, capturing additional data such as brainwaves, muscle tone, and leg movements. If you are experiencing persistent symptoms or concerns, it is best to consult a physician, who can advise you on the most appropriate course of action.
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In-lab sleep studies
These comprehensive studies capture a wide range of data, including brainwaves, muscle tone, and leg movements, providing a more thorough assessment of sleep issues compared to at-home tests. They are particularly recommended for individuals with certain heart, breathing, or neuromuscular problems, as they offer a more accurate evaluation of sleep-related conditions.
While in-lab sleep studies are more expensive than at-home tests, they are often covered by insurance. The scheduled time for the study is typically based on the patient's regular sleep habits, with most studies taking place during normal sleeping hours, whether overnight or during the day for those who work night shifts. Patients should prepare for an overnight stay and follow any specific instructions provided by the sleep lab.
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Fitbit app
The Fitbit app offers a range of features to help you track and analyse your sleep, including your breathing. Here is a step-by-step guide on how to use the Fitbit app to monitor your breathing while sleeping:
Before you begin, ensure that you have a compatible Fitbit device that can track sleep and that it is set up correctly and synced with your Fitbit app.
Tracking Sleep with a Fitbit Device:
- When you're ready for bed, wear your Fitbit device securely on your wrist. The device will automatically detect when you're asleep and begin tracking.
- If you have a Fitbit device with a heart rate monitor, it will continuously track your heart rate during sleep, providing insights into your breathing patterns.
Understanding Sleep Tracking Data:
- In the morning, open the Fitbit app and navigate to the "Sleep" tile. Here, you'll find a detailed breakdown of your sleep data for the previous night.
- Pay attention to the "Breathing Rate" section, which provides an estimation of your breaths per minute during sleep. Aim for a breathing rate that indicates healthy sleep; a typical adult breathing rate while sleeping is between 12 and 20 breaths per minute.
- The app may also provide insights into any breathing disturbances or variations, such as snoring or sleep apnea, which can impact your overall sleep quality.
Analysing Trends and Patterns:
- The Fitbit app allows you to track your sleep patterns over time. Tap on the "Sleep" tile and explore the "Trends" tab to view your 30-day trends, including your average breathing rate during sleep.
- By analysing these trends, you might identify any consistent variations in your breathing patterns that could be influencing your sleep quality. For instance, you may notice patterns where your breathing rate tends to be higher or more irregular on certain days or after stressful events.
Setting Sleep Goals and Improvements:
- Utilise the data to set sleep goals and improve your sleep quality and breathing patterns. Tap on the "Sleep" tile and explore the "Goals" tab.
- Here, you can set a sleep schedule, enable reminders, and create breathing-related goals, such as limiting caffeine intake before bed or incorporating relaxation techniques to enhance your breathing and sleep.
Remember, the Fitbit app is a valuable tool to help you understand your sleep patterns and breathing rate. By consistently tracking your sleep and analysing the data, you can make informed decisions about your sleep habits and overall wellness.
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Symptoms of abnormal breathing
Abnormal breathing while sleeping can be a symptom of sleep apnea, a serious condition where your breathing stops and starts during sleep. Obstructive sleep apnea (OSA) is the most common type, caused by a partial or complete blockage of the airways as you sleep. This can be due to the soft tissue at the back of the throat collapsing when the muscles in the face and neck relax. As a result, you may start to breathe with loud gasps, and your body may jerk. OSA can also cause heavy snoring, which may be interrupted by long periods of silence as breathing stops, followed by a loud snort and gasp as you attempt to breathe again.
Other symptoms of abnormal breathing while sleeping may include:
- Excessive daytime sleepiness
- Morning headaches
- Decreased concentration
- Constant fatigue
- Brain fog
- Mood changes
- High blood pressure
- Heart problems
- Recurrent heart attacks
- Strokes
- Abnormal heartbeats
- Insulin resistance
- Type 2 diabetes
If you are experiencing any of these symptoms or have concerns about your breathing while sleeping, it is important to consult a medical professional. They can advise you on the best course of action and determine if you need to undergo a sleep study or other tests to diagnose any underlying conditions.
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Frequently asked questions
You can track your breathing rate while sleeping using a Fitbit or an Apple Watch. You can also use a sleep test kit, which can be ordered by your primary care physician or a physician at a sleep clinic.
A sleep test kit is used to diagnose sleep disordered breathing (SDB), which can include conditions such as obstructive sleep apnea (OSA). It includes equipment that you wear while you sleep to record your breathing, oxygen levels, and breathing effort.
Symptoms of sleep apnea include excessive daytime sleepiness, loud snoring, morning headaches, and a decrease in concentration. Sleep apnea can also cause your breathing to slow down or stop briefly during sleep.
The Sleep Foundation reports that the normal sleep respiratory rate for adults under 60 is between 12 and 20 breaths per minute. For adults over 60, a normal respiratory rate is between 12 and 28 breaths per minute.
If you have any concerns about your breathing or respiratory health, you should consult a medical professional. See a doctor if you or your sleep partner notice that you have a low or high respiratory rate while sleeping, as this could be a sign of a health condition.
