Gina Johnson
Fitbit devices with heart-rate tracking can be used to monitor sleep stages. While asleep, the body typically cycles through several sleep stages, alternating between light sleep and deep sleep (non-rapid eye movement or NREM sleep) and REM sleep. Fitbit devices track beat-to-beat changes in heart rate, known as heart rate variability (HRV), to estimate sleep cycles. This data can be synced with the Fitbit app to provide a sleep score and sleep profile, which can be useful for understanding sleep patterns and quality. However, it is important to note that sleep staging data should be considered with caution as wrist-worn trackers like Fitbit cannot directly measure brain activity.
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What You'll Learn
- Fitbit's sleep tracking functions work by monitoring heart rate and movement
- Fitbits can track sleep patterns and sleep stages
- The Fitbit app shows a Sleep Score based on heart rate, time spent awake or restless, and sleep stages
- Fitbits can distinguish between light sleep, deep sleep, and REM sleep
- Fitbit Premium offers a Sleep Profile reading, comparing sleep patterns to others of the same age and gender
Fitbit's sleep tracking functions work by monitoring heart rate and movement
Fitbit's sleep-tracking functions work by monitoring heart rate and movement. This is done by tracking beat-to-beat changes in heart rate, known as heart rate variability (HRV). These numbers fluctuate as you transition between light sleep, deep sleep, and REM sleep stages.
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. Additional data such as the length of time when your movements indicate sleep behavior (like rolling over), help confirm your sleep status. While you sleep, your device tracks the beat-to-beat changes in your heart rate, which fluctuate as you transition between sleep stages.
Fitbit's sleep researchers and the National Sleep Foundation have defined the following sleep stages: Light sleep, deep sleep, and REM sleep. Light sleep serves as your entry point into sleep each night as your body unwinds and slows down. Deep sleep is a restorative phase for the mind and body, and REM sleep is when most dreaming occurs. During REM sleep, your brain becomes more active, and your heart rate and breathing speed up.
To get the most accurate sleep tracking results, wear your Fitbit moderately snugly and higher on your wrist (toward your elbow). You can also use a Fitbit smartwatch to track your sleep. In the morning, open the Fitbit app and sync your device to view your sleep data, including your sleep score, which is based on heart rate, time spent awake or restless, and sleep stages.
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Fitbits can track sleep patterns and sleep stages
Fitbit devices that track heart rate (except Charge HR and Surge) can track sleep stages. They estimate your sleep stages by using your movement and heart-rate patterns. When you don't move for about an hour, your tracker assumes you're asleep. It also uses additional data, such as the length of time your movements indicate sleep behavior, to 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 fluctuates as you transition between sleep stages. When you sync your device in the morning, it uses this data to estimate your sleep cycles from the previous night.
To get the best results, wear your Fitbit device higher on your wrist (2-3 finger widths above your wrist bone) and moderately snugly. This will ensure a consistent heart-rate reading. You can also use the Begin Sleep Now option in the Fitbit app, but this may not track your sleep stages.
The Fitbit app also shows a Sleep Score, which is made up of time asleep, the amount of time spent in deep and REM sleep, and restoration. The overall score is on a scale of 0-100, with a one-word description like "good" or "fair". It's important to remember that sleep staging information can be interesting, but it should be taken with a grain of salt. While your Fitbit can infer which stage you're in, it may be less accurate than a laboratory sleep study that directly measures brain activity.
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The Fitbit app shows a Sleep Score based on heart rate, time spent awake or restless, and sleep stages
Sleep is essential for a healthy lifestyle. It impacts your daily mood, appetite, physical activity, and more. Fitbit offers a range of health and wellness products and services to help you live a healthier life.
Fitbit devices with heart-rate tracking can track your sleep stages. While you sleep, your device tracks the beat-to-beat changes in your heart rate, known as heart rate variability (HRV). These numbers 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.
To view your sleep data in the Fitbit app, open the app, tap the Today tab, and select the Sleep Tile. Choose Today to view the current day’s information or select a different day. Sleep statistics include hours slept, sleep score, sleep schedule, and time spent in each sleep stage.
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Fitbits can distinguish between light sleep, deep sleep, and REM sleep
Fitbit devices with heart-rate tracking can distinguish between light sleep, deep sleep, and REM sleep. The device uses your movement and heart-rate patterns to estimate your sleep cycles. When you don't move for about an hour, your Fitbit assumes you're asleep. It then tracks the beat-to-beat changes in your heart rate, known as heart rate variability (HRV), which fluctuates as you transition between sleep stages.
While you're asleep, your body typically goes through several sleep cycles that last on average 90 minutes. Each cycle alternates between two types of sleep: light sleep and deep sleep. Deep sleep periods are typically longer early in the night. REM sleep periods, associated with vivid dreams, are usually longer towards the end of the night. During REM sleep, your brain becomes more active, and dreams mainly occur during this stage. Your heart rate increases, your breathing becomes more irregular, and your eyes move quickly in different directions.
Fitbit's sleep researchers and the National Sleep Foundation describe the following sleep stages: Light sleep serves as your entry point into sleep each night as your body unwinds and slows down. This stage typically begins within minutes of falling asleep. During the early part of light sleep, you may drift between being awake and asleep, remaining somewhat alert and easily awoken. Your breathing and heart rate usually decrease slightly during this stage.
The Smart Wake feature on Fitbit monitors your sleep stages and wakes you during a light sleep stage, in a window of up to 30 minutes leading to the time you've set for the alarm. It's important to note that a wrist-worn sleep tracker like Fitbit can't directly measure your brain's electrical activity, so it uses other metrics like physical movement, pulse rate, and breathing to infer your sleep stage.
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Fitbit Premium offers a Sleep Profile reading, comparing sleep patterns to others of the same age and gender
Fitbit Premium's Sleep Profile feature offers a detailed analysis of your sleep patterns, making it easier to interpret your sleep data and take steps towards improving your sleep quality and overall health. This feature provides a monthly sleep analysis that compares your sleep patterns to those of others in the same age group and gender.
The Sleep Profile assigns you an animal archetype based on your sleep behaviour. These animal characters include the Bear, Dolphin, and Giraffe, each representing distinct sleep trends. For example, if you're assigned the Bear, it indicates a consistent sleep schedule, with an earlier bedtime and a sound sleep that includes a high proportion of deep and REM sleep. Dolphins, on the other hand, tend to fall asleep later and sleep for shorter durations, possibly due to an inconsistent sleep schedule.
The monthly sleep analysis offers a holistic view of your sleep patterns and quality, covering various metrics. These metrics include sleep schedule variability, time before sound sleep, disrupted sleep, sleep duration, restfulness, and REM sleep. You will be able to see where you stand within the ideal ranges for each metric, allowing you to identify areas where you can focus your improvement efforts.
In addition to the Sleep Profile, Fitbit Premium offers other tools and programs to help you improve your sleep. The "Get More Sleep" program, for instance, assists you in establishing a nighttime routine and working towards longer sleep with relaxation techniques. Fitbit Premium also provides guided programs developed with sleep experts, such as "Habits for Restful Sleep," which helps you build better daytime habits for deeper sleep at night.
To make the most of your Fitbit's sleep tracking features, it's recommended to wear your device moderately snugly and higher on your wrist, towards your elbow, for the most accurate readings. Additionally, maintaining a consistent sleep schedule, avoiding afternoon naps, practising a relaxing bedtime routine, and exercising daily are all suggested by the National Sleep Foundation to enhance your sleep quality.
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Frequently asked questions
All you need to do is wear your Fitbit to bed. The device will automatically start tracking your sleep activity when it senses that your body is completely relaxed and hasn't moved for an hour.
Fitbit estimates your sleep stages using your movement and heart-rate patterns. The device tracks 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.
You can view your sleep data on the Fitbit app. Open the app, tap the 'Today' tab, and select the 'Sleep Tile'. Here, you will be able to see your sleep statistics, including hours slept, sleep score, sleep schedule, and time spent in each sleep stage.
Observing your sleep patterns can help you understand where to make changes to improve your sleep quality. Fitbit Premium offers several tools to help you get better sleep, including a daily sleep score breakdown and guided programs developed with sleep experts.
