Gina Johnson
Fitbit's sleep score is a feature that gives you an insight into your sleeping habits and the quality of sleep you get each night. The score is calculated based on your heart rate, the time you spend awake or restless, and your sleep stages. Fitbit wearables track your sleep activity by logging your total time asleep, sleep stages, and providing a sleep score. The overall sleep score is a sum of individual scores for sleep duration, sleep quality, and restoration, with a total score of up to 100. Fitbit Premium offers additional features such as detailed sleep breakdown, sleeping heart rate, and restlessness metrics, providing further insights into your sleep patterns and quality.
| Characteristics | Values |
|---|---|
| Basis of sleep score | Sleeping and resting heart rates, time spent tossing and turning, and sleep stages |
| Score range | 0-100 |
| Average score | 72-83 |
| Factors that affect sleep score | Caffeine, alcohol, stress, illness, exercise, sleep schedule, etc. |
| Ways to improve sleep score | Maintaining a consistent sleep schedule, exercising earlier in the day, etc. |
| Additional features with Fitbit Premium subscription | Detailed score breakdown, sleeping heart rate, restlessness, sleep profile, etc. |
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What You'll Learn
How Fitbit sleep scores are calculated
The Fitbit sleep score is a feature introduced in 2019 that gives you an insight into your sleeping habits and the quality of sleep you get every night. The overall sleep score is a sum of individual scores based on three components: sleep duration, sleep quality, and restoration. The score ranges from 0 to 100, with most Fitbit users scoring between 72 and 83.
To get a sleep score, you need to receive sleep stages, which are the cycles of light sleep, deep sleep, and REM sleep that your body typically goes through during sleep. Fitbit devices track these sleep stages by detecting movement and heart-rate patterns. When you haven't moved for about an hour, your Fitbit assumes that you're asleep. It also tracks the beat-to-beat changes in your heart rate, known as heart rate variability (HRV), which fluctuate as you transition between different sleep stages.
In addition to tracking sleep stages, Fitbit devices also track sleep duration and quality. They can log the total time you spend asleep, including the time spent awake or restless. Fitbit devices with a microphone, such as the Fitbit Sense or Versa 3, can also track noise and snoring with the snore and noise detection feature.
The restoration component of the sleep score is based on your sleeping heart rate and how much time you spend tossing and turning. A higher restoration score is achieved when your sleeping heart rate is lower than your daytime resting heart rate. Fitbit Premium offers a more detailed breakdown of your sleep score, including an analysis of your sleeping heart rate.
To improve your sleep score, Fitbit recommends working on your overall sleep habits, heart health, and activity levels. This includes exercising earlier in the day, maintaining a consistent sleep schedule, and meeting the CDC's recommended 150 active minutes per week.
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Improving your sleep score
A sleep score on Fitbit is a measure of your sleep quality. It is calculated based on your heart rate, the time you spend awake or restless, and your sleep stages. The score is designed to help you understand your sleep patterns and make improvements where necessary.
Exercise during the day
Exercising during the day can help improve your sleep. Try to exercise earlier in the day or at least 3 to 4 hours before bedtime. Maintaining a consistent sleep schedule can also help.
Avoid caffeine and alcohol
Caffeine and alcohol can negatively impact your sleep. Avoid consuming caffeine after noon or 2 pm, and try to limit alcohol consumption.
Wind down before bed
Create a relaxing environment before bed by turning off the lights, avoiding screens, and refraining from stimulating activities. Engage in activities such as yoga, stretching, meditation, light reading, or listening to calming music.
Use blue light blocking glasses
Blue light from electronic devices can interfere with your sleep. If you need to use screens before bed, consider wearing blue light blocking glasses or using software solutions that filter blue light.
Maintain a dark and quiet bedroom
Use an eye mask to block out light and earplugs or white noise machines to reduce noise disturbances. This can help you stay asleep and improve your sleep score.
Improve your sleep environment
Ensure your bedroom is dark, quiet, and comfortable. Consider using blackout curtains, earplugs, or a white noise machine to create a peaceful sleep environment.
Analyse your sleep data
Use the Fitbit app to review your sleep data and identify areas for improvement. The app can provide insights into your sleep patterns, heart rate, and sleep stages. With this information, you can make informed decisions to enhance your sleep quality.
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Sleep stages and their impact on scores
Sleep is divided into several stages, each of which has a distinct impact on the body and, consequently, on the sleep score calculated by Fitbit. The two main types of sleep are REM (rapid eye movement) sleep and non-REM sleep, which includes light sleep and deep sleep.
Non-REM sleep, characterised by less brain activity than REM sleep, typically occurs during the first half of the night and is further divided into four stages. The first stage comes between being awake and falling asleep. The second is light sleep, during which heart rate and breathing regulate and body temperature drops. The third and fourth stages are deep sleep, where the brain produces slow waves and the body is in a state of paralysis.
REM sleep, on the other hand, is associated with vivid dreams and typically occurs during the second half of the night. During this stage, the eyes move rapidly, and brain waves are similar to those during wakefulness. The breathing rate increases, and the body becomes temporarily paralysed.
Fitbit's sleep feature estimates these sleep stages using a combination of movement and heart-rate patterns. It tracks the beat-to-beat changes in heart rate, known as heart rate variability (HRV), which fluctuate as one transitions between light sleep, deep sleep, and REM sleep. Fitbit's sleep score is based on heart rate, the time spent awake or restless, and these sleep stages. A higher restoration score, for example, is achieved when one's sleeping heart rate is lower than their daytime resting heart rate.
While Fitbit's sleep tracking feature provides valuable insights into one's sleep patterns and quality, it is important to note that it should not be used as a self-diagnosis tool. If you have any concerns about your sleep health, it is recommended to consult a medical professional.
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Sleep score availability and requirements
To get a sleep score, you need to receive sleep stages. If you have sleep stages but can't find a sleep score, wait a few minutes for it to appear or update the Fitbit app to the latest version. You can also download your sleep data at any time, but you'll only receive raw data without further analysis.
Sleep scores are available on wrist-based Fitbit devices and Google Pixel Watch series. These devices automatically detect your sleep when you wear them to bed, but only when your body is completely at rest and you haven't moved for about an hour. To get a sleep score, your device needs to track sleep stages and your heart rate.
To be eligible for a sleep profile, you must meet the following requirements:
- Have a Fitbit Premium subscription
- Use a compatible device: Charge 5, Charge 6, Inspire 2, Inspire 3, Luxe, Pixel Watch series, Sense, Sense 2, Versa 2, Versa 3, or Versa 4
- Wear your Fitbit during sleep for at least 14 days during the previous month (these do not have to be consecutive days)
- Your sleep logs must include sleep stages data
- Make sure your Fitbit has recently synced
Fitbit Premium offers several tools that may help you get better sleep, including a daily sleep score breakdown that can help you understand where you can improve your sleeping habits and receive personalized guidance. The premium service also gives you a more detailed score breakdown, an explanation of why it matters, and tips on how to improve your sleep.
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Interpreting and understanding your sleep score
Your Fitbit sleep score is a feature designed to give you an insight into your sleep habits and the quality of sleep you get each night. It is a sum of your individual scores based on three components: sleep duration, sleep quality, and restoration. The score ranges from 0 to 100, with most Fitbit users scoring between 72 and 83.
To get your sleep score, you need to wear your Fitbit device to bed and sync it when you wake up. The device automatically detects your sleep when you haven't moved for about an hour. It tracks your sleep stages, heart rate, and time spent awake or restless. Your sleep score is based on these factors, and you can review your sleep data in the Fitbit app.
Your sleep quality is influenced by your sleeping heart rate, which is usually lower than your daytime resting heart rate. Factors such as caffeine, alcohol, stress, and illness can impact your sleeping heart rate. Fitbit Premium provides a detailed breakdown of your restoration score, including your sleeping heart rate.
The sleep stages your Fitbit tracks include light sleep, deep sleep, and REM sleep. During a typical sleep cycle, you transition between these stages, and your heart rate variability (HRV) fluctuates accordingly. Fitbit estimates these sleep stages using a combination of movement and heart-rate patterns.
By understanding your sleep score and the underlying data, you can gain insights into your sleep patterns and quality. This information can help you recognize when you need more rest and make informed decisions to improve your sleep habits and overall well-being.
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Frequently asked questions
Fitbit's sleep score gives you an insight into your sleep habits and the quality of sleep you get every night. It is a sum of your individual scores using three components: sleep duration, sleep quality, and restoration.
The sleep score is calculated based on your heart rate, the time spent awake or restless, and your sleep stages. Fitbit's sleep feature estimates sleep stages using a combination of movement and heart-rate patterns.
To improve your sleep score, work on your overall sleep habits, heart health, and activity levels. Exercise earlier in the day, maintain a consistent sleep schedule, and meet the CDC’s recommended 150 active minutes per week.
To track your sleep score, wear your Fitbit device to bed and sync it when you wake up. You can then check your sleep score on your Fitbit device or in the Fitbit app.
According to Fitbit, most users on average score between 72 and 83. However, don't be alarmed if you don't reach a score of 90 or above, as it is quite common to have variations in your sleep scores.
