Evie Summers
Fitbit devices can help you track your sleep patterns and sleep quality. They can also help you set and achieve your sleep goals and establish a consistent sleep routine. To track your sleep using a Fitbit, you must wear your device during sleep. The device uses your movement and heart rate patterns to estimate your sleep cycles and stages. You can sync your Fitbit each morning to review your sleep data, such as your sleep score, hours slept, sleep schedule, and sleep stages. The Fitbit app allows you to set sleep goals, receive bedtime reminders, and view your sleep data in reports and charts. While Fitbit's sleep tracking can provide useful insights, it is important to remember that it may not be completely accurate and should not be relied upon for medical purposes.
| Characteristics | Values |
|---|---|
| Track sleep stages | Fitbit devices that track heart rate also track sleep stages. Fitbit estimates sleep stages using a combination of your movement and heart-rate patterns. |
| Sync device | Sync your device each morning to review your sleep data. |
| Check sleep data | Check your averages for the week or longer periods of time for certain sleep stats, including hours slept, sleep score, sleep schedule, and sleep stages. |
| Set sleep schedule | Use the Fitbit app to set a sleep schedule. You can set a bedtime or a wake-up time target, or set both targets. |
| Edit or delete sleep log | Go to the Sleep Duration tile on the Today tab and tap the menu icon Edit sleep. Choose the sleep session and tap Edit. Tap the log you want to delete and then tap Delete Sleep Log or Delete Log. |
| Track sleep patterns | For devices that record sleep patterns instead of sleep stages, you can set your device to track sleep in normal or sensitive mode. |
| Snore and noise detection | Fitbit's microphone tracks noise while you sleep. When you wake up, your nightly results are summarized in a report. |
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What You'll Learn
Syncing your Fitbit to your smartphone
Once the initial setup is complete, your Fitbit tracker should automatically sync with your smartphone throughout the day. Each time you open the Fitbit app, your device syncs automatically when it's nearby. You can also manually sync your Fitbit with your smartphone. Open the Fitbit app on your phone and tap the 'Today' tab. Tap and hold on the screen, then pull down until a progress bar appears at the top. Release your finger and wait for the progress bar to fill. Your devices will then manually sync.
If you encounter any issues while syncing, there are several troubleshooting steps you can try. Firstly, check that your phone is connected to the internet via cellular data or Wi-Fi. Restart your phone and your Fitbit device. If you are using an Android phone, check for any pending updates and ensure that your phone is running the latest version of the Android operating system. Reset your Bluetooth connection by turning it off and then back on. Ensure that your Fitbit device is charged and that you have allowed the Fitbit app to access your location. Finally, if the issue persists, try uninstalling and reinstalling the Fitbit app.
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Understanding sleep staging information
Sleep staging information from Fitbit can be interesting and useful, but sleep experts advise taking it with a pinch of salt. This is because a wrist-worn sleep tracker like a Fitbit cannot measure your brain's electrical activity directly, unlike a laboratory sleep study where a patient wears electrodes. Instead, Fitbit uses metrics like physical movement, pulse rate, and breathing to infer which sleep stage you're in, so it may be less accurate.
Fitbit classifies sleep stages in 30-second intervals with 69% accuracy, according to a 2017 paper by Fitbit scientists. It uses a combination of movement and heart rate signals to classify time spent in three stages of sleep: light, deep, and REM, as well as time spent awake. Light sleep is characterised by low movement and a resting heart rate, while deep sleep involves minimal movement and a slower heart rate. REM sleep, on the other hand, is marked by increased brain activity, rapid eye movement, increased heart rate, and irregular breathing. Dreams mostly occur during REM sleep, and it is important for mood regulation, learning, and memory consolidation.
Fitbit's sleep staging data can be accessed through the sleep duration tile in the app. You can swipe down to the sleep timeline graph and press and hold the graph to check your sleep stages. It provides summary-level data, including the number of instances and total minutes spent in each sleep stage, as well as detailed data on the start time and duration of each stage. Short wake periods of less than 3 minutes are considered "short physiological awakenings" and are not included in the main sleep stages but are represented in a separate data set.
While Fitbit's sleep staging information can be insightful, it is important to remember that it may not always be completely accurate. If you have serious sleep concerns, it is recommended to consult a doctor and consider more comprehensive sleep studies.
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Setting sleep goals
Firstly, you need to record your sleep data. To do this, simply wear your Fitbit to bed. It is recommended that you wear your device in a snug wristband, with the Fitbit positioned on the top of your wrist so that the sensors can detect your heart rate. The device will then automatically detect your sleep when your body is completely at rest and you haven't moved for about an hour.
Once you have recorded at least five nights' worth of sleep data, the Fitbit app will average the sleep logs and create a customised sleep schedule. It will record the time you typically wake up and set a bedtime to ensure you get enough rest. If you have fewer than five sleep logs, you can provide an estimate of how much sleep you get on a typical night, and your sleep goal will be estimated based on this.
If the preset schedule does not fit your needs, you can adjust your bedtime and wake-up time targets in the app. You can also set a bedtime reminder to help you maintain a consistent sleep schedule. When it's time to wind down for bed, you will receive a notification on your phone, and certain Fitbit devices will also vibrate to remind you.
You can also use the Fitbit app to set a sleep duration goal, which is the total amount of sleep you want to get each night. This can be helpful if you want to aim for a certain number of hours of sleep each night.
It's important to note that while Fitbit can provide a lot of data about your sleep, sleep experts say that sleep staging information should be taken with a grain of salt. Fitbit uses metrics like physical movement, pulse rate, and breathing to infer which stage of sleep you're in, so it may be less accurate than a laboratory sleep study. Ultimately, the most important thing is how much sleep you're getting overall, and making sure you're getting enough rest.
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Editing and deleting sleep logs
It is important to note that if you are using a device that receives sleep stages, you may notice gaps at the beginning or end of your sleep stages if you extend your time asleep. Additionally, if you make significant changes to a sleep log, the app may not be able to adjust the Sleep Stages, and the original data may be lost.
To delete a sleep log, open the Fitbit app and tap on the Sleep tile. Tap on each individual sleep log you want to delete. In the top right corner of the screen, you will see three dots (or an ellipsis). Tap on this icon and select Delete Sleep Log. Unfortunately, it is not possible to delete sleep logs in bulk; they must be deleted one by one.
If you accidentally delete a sleep log, you may be able to restore it by going to the Sleep Section of the online Dashboard and checking if the log is showing up there. If it is, you can add the log back in through the website. However, some users have reported that while they were able to restore the log, the detailed sleep cycles were lost, and only simplified data remained.
If you are unable to edit or delete your sleep logs, it may be helpful to log out of the app, restart your phone, and log back in. If the issue persists, you can try reinstalling the app.
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Using the microphone to register noise and snoring
To use the microphone on your Fitbit to register noise and snoring, you must wear your Fitbit device during sleep. The microphone on your Fitbit device will monitor noise, including snores from you or someone next to you. It is important to note that the feature is only available for users with the Versa 3 or Fitbit Sense, who are also Fitbit Premium subscribers.
The microphone will collect information about the noise in your environment every few seconds once the tracker has determined you are asleep. It will analyse noise information every few seconds, tracking the overall noise level of your surroundings and checking for snoring throughout the night. The noise level chart will show the volume of your sleeping environment in A-weighted decibels (dBA). The dBA metric measures the relative loudness of sounds to the human ear. A dBA of 0 does not mean there is no sound, but that it is not audible to the human ear. For example, a soft whisper is 30 dBA, and a coffee grinder is 70-80 dBA. Your overall noise level will be categorised as "Very quiet" (30 dBA or lower), "Quiet" (30-50 dBA), "Moderate" (50-70 dBA), "Loud" (70-90 dBA), or "Very loud" (90 dBA or higher).
You will receive your first report the day after you turn on the feature. When you wake up, open the Fitbit app on your phone. From the Today tab, tap the Sleep duration tile. Swipe to the bottom of the page and tap the Snoring & Noise tile to show your "Snore & Noise Report". Your report will show the amount of time your device detected snoring and a chart of the noise level throughout the night.
It is important to note that the snore and noise detection feature is not intended to diagnose or treat any medical condition and should not be relied on for any medical purposes. It is intended to provide information that can help you manage your well-being. If you have any concerns about your health, talk to a healthcare provider.
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Frequently asked questions
Wear your Fitbit device during sleep to collect data on your sleep patterns. You can also use the Fitbit app to set a sleep schedule and a sleep goal.
Sync your Fitbit device with your smartphone each morning to review your sleep data. You can check this information on your Fitbit device or in the Fitbit app.
Fitbit estimates your sleep stages by using your movement and heart rate patterns. When you don't move for about an hour, your tracker or watch assumes you're asleep. 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.
