Herbie Murray
Fitbit devices can help you track your sleep by recording and analyzing your sleep patterns. The Fitbit Alta HR, in particular, can be used to track REM sleep by utilizing a combination of your movement and heart rate data. This device has a heart rate sensor that allows it to deliver more accurate estimates of your sleep patterns and calorie burn. While the Alta HR is geared more towards basic activity tracking, its heart rate monitor and sleep-tracking features make it a useful tool for gaining insights into your sleep quality.
| Characteristics | Values |
|---|---|
| How does Fitbit Alta HR track sleep? | By using a combination of your movement and heart rate. |
| How does it determine sleep stages? | By using your movement and heart-rate patterns. |
| How does it know when you're asleep? | When you don't move for about an hour, your tracker assumes you're asleep. |
| How does it measure sleep quality? | By tracking beat-to-beat changes in your heart rate, known as heart rate variability (HRV). |
| How does it measure sleep duration? | Total time spent being awake or restless – Total tracked time = Duration of your sleep. |
| How do you view the sleep data? | Open the Fitbit app, tap on the sleep tile, tap on Today, tap on the Expand icon, and tap on the Sleep Time Number option. |
| How do you generate sleep stage data? | Wear the band a little higher up your wrist, ensure a decent amount of charge on the device, and ensure you sleep for at least 3 hours. |
| How do you check the start and end times for each sleep stage? | From the Today tab in the Fitbit app, tap the Sleep duration tile, press and hold your finger on the Sleep timeline graph, and move your finger left or right. |
| How do you compare your data to others? | Tap the Benchmark or 30-day average tabs to check additional data. |
What You'll Learn
How to check your sleep stages on the Fitbit app
To check your sleep stages on the Fitbit app, you will first need to wear your Fitbit device on your non-dominant arm and ensure a secure fit.
If you have an older model such as the Fitbit One, Ultra, or Flex, you will need to press and hold a button until you see "Start" on the display to activate Sleep Mode. Press the button again when you wake up to stop recording.
For models like the Fitbit Inspire HR, Charge 2, Alta HR, and Force, which monitor both your heart rate and muscle movement, you won't need to start and stop recording manually. These devices will automatically start and stop recording your sleep based on your parameters.
To check your sleep results, follow these steps:
- Open the Fitbit app and sync your Fitbit device.
- Tap on the sleep tile.
- Tap on "Today" and then on the Expand icon.
- Tap on the Sleep Time Number option to view a detailed report on each sleep stage in the form of a graph.
- Scroll down to find stats about your sleep, such as the average amount of sleep you had in a week.
- Tap on the Sleep Insights option to get personalized tips on improving your sleep.
- For more detailed data, scroll down and tap on the "30 Day AVG" and "Benchmark" icons.
Additionally, you can create a sleep schedule and set bedtime reminders to help you stick to a consistent sleep pattern.
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How Fitbit estimates your sleep stages
Fitbit devices with heart-rate tracking (excluding the Fitbit Charge HR and Fitbit Surge) can estimate your sleep stages by using your movement and heart-rate patterns. When you haven't moved for about an hour, your Fitbit 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.
Each night, your body cycles through different sleep stages based on your heart rate, and getting enough time in each one is key to feeling refreshed. Light sleep strengthens memory and learning. Deep sleep enables physical recovery. REM sleep helps with strategic thinking and creativity.
Your overall nightly sleep score is based on your heart rate, the time you spend awake or restless, and your sleep stages. To see your score breakdown, you can purchase a Fitbit Premium subscription.
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How to use the sleep stages benchmark
To use the sleep stages benchmark, you must first open the Fitbit app and sync your Fitbit device. Then, tap on the sleep tile, and then on “Today” and the “Expand” icon. This will allow you to view your sleep data.
To compare your sleep data to the averages of others in the same age range and sex, click on the “Benchmark” icon. The benchmark data is based on published data and will show your sleep stage estimates from the previous night as percentages. The graph will display the typical range for each sleep stage as a shaded area. It is important to note that sleep cycles vary naturally, so your sleep data may occasionally fall outside the typical ranges.
You can also compare your sleep data to your own 30-day average by clicking on the “30-day average” tab. This is another way to analyze your sleep stages as your sleep patterns may vary over time.
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How to check the start and end times for your sleep stages
To check the start and end times for your sleep stages, you will need to wear your Fitbit device on your non-dominant arm and ensure a secure fit.
For older models such as Fitbit One, Ultra, and Flex, you need to press and hold a button until you see "Start" on the display. This will activate Sleep Mode. You will need to press the button again to stop recording when you wake up.
For models like Fitbit Inspire HR, Charge 2, Alta HR, and Force, which monitor both your heart rate and muscle movement, you don't need to start and stop recording manually. These models will automatically start and stop recording your sleep based on your heart rate and muscle movement.
To check your sleep results, follow these steps:
- Open the Fitbit app and sync your Fitbit device.
- Tap on the sleep tile.
- Tap on "Today" and then on the Expand icon.
- Tap on the Sleep Time Number option to view the detailed report on each sleep stage in the form of a graph.
- Scroll down to find stats about your sleep, such as the average amount of sleep you had in a week.
- Tap on the "Sleep Insights" option to get personalized tips on improving your sleep.
- For more detailed data, scroll down and tap on the "30 Day Avg" and "Benchmark" icons.
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How to adjust your Fitbit's sleep sensitivity
To adjust your Fitbit's sleep sensitivity, follow these steps:
- Open the Fitbit app on your phone.
- Navigate to the Today tab.
- Tap on your profile picture or the settings icon, depending on whether you sign in with your Google Account or Fitbit login.
- In the Preferences section, tap "Sleep".
- In the Bedtime Reminder section, tap "Sleep Sensitivity".
- Make your desired changes by choosing between "Sensitive" and "Normal" modes. Sensitive mode will record nearly all movements as time spent restless or awake, while Normal mode will only record significant movements as time spent awake.
- Sync your device to apply the changes.
It is important to note that the sleep sensitivity setting does not affect the sleep stages recorded by your Fitbit. Additionally, for accurate sleep tracking, it is recommended to wear your device higher on your wrist, with the band feeling secure but not too tight.
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Frequently asked questions
The Fitbit Alta HR uses a combination of your movement and heart rate to determine whether you are sleeping, how much you are sleeping, and if you are not sleeping at all. It uses a three-dimensional accelerometer to track your muscle movement. If you don't move for an hour while wearing the tracker on your wrist, it automatically assumes that you are asleep.
To view your sleep data, open the Fitbit app and sync your Fitbit device. Tap on the sleep tile, then tap on "Today" and then the "Expand" icon. You will see the "Sleep Time Number" option. Tap on it to view a detailed report on each sleep stage in the form of a graph.
The Fitbit Alta HR divides sleep into four stages: Awake, Light Sleep, Deep Sleep, and REM Sleep. Light Sleep indicates that your body has just begun to relax and you are starting to fall asleep. In this stage, you are almost aware of your surroundings and can be easily awakened. Deep Sleep is when your arousal threshold gets stronger, your heartbeat slows down, and your body becomes less responsive to external stimuli. REM Sleep is when your muscles become paralysed but your brain becomes highly active, and most dreams occur.
