Gina Johnson
Fitbit devices are well-known for tracking steps, calories, and cardio, but they also have features that monitor sleep. Fitbit watches use motion detectors and heart rate sensors to track sleep. The device assumes you are asleep when you haven't moved for about an hour, and it uses the length of time of movements that indicate sleep behaviour, such as rolling over, to confirm your sleep status. The device also 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 stages.
| Characteristics | Values |
|---|---|
| Method | Fitbit uses movement and heart rate patterns to estimate sleep cycles. |
| Heart rate tracking | Fitbit tracks beat-to-beat changes in heart rate, known as heart rate variability (HRV). |
| Sleep stages | Fitbit estimates sleep stages: light sleep, deep sleep, and REM sleep. |
| Sleep duration | Fitbit calculates time asleep by subtracting time spent awake and restless from overall tracked sleep time. |
| Sleep quality | Fitbit provides a Sleep Score based on heart rate, time spent awake/restless, and sleep stages. |
| Additional features | Snore and noise detection, monthly sleep analysis, sleep trends, and Smart Wake. |
| Accuracy | Fitbit sensors can classify sleep stages with 69% accuracy in a 30-second window, according to a 2017 paper. |
| Device placement | For optimal tracking, wear the device 2-3 finger widths above the wrist bone, with a secure but comfortable fit. |
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Heart rate and movement
Fitbit devices use a combination of movement and heart-rate patterns to estimate sleep cycles and stages. When you haven't moved for about an hour, the tracker assumes that you're asleep. Additional data, such as the length of time of movements that indicate sleep behaviour (like rolling over), can also help confirm that you're asleep. Fitbit's sleep researchers and the National Sleep Foundation categorise sleep into three stages: Light Sleep, Deep Sleep, and REM Sleep.
While you sleep, the device tracks beat-to-beat changes in your heart rate, known as heart rate variability (HRV), which fluctuate as you transition between the three 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.
The Fitbit tracker or watch uses your sleeping heart rate, movement and more to measure your time spent in each sleep stage and give you a personalised Sleep Score, which indicates how well you slept. The Sleep Score is based on heart rate, the time spent awake or restless, and sleep stages. The overall sleep score is a sum of individual scores in three components: sleep duration, sleep quality, and restoration, for a total score of up to 100.
The Fitbit tracker or watch also provides a monthly personalised analysis of 10 key metrics to help improve your sleep habits and quality. It is important to note that the sleep sensitivity setting on your device does not affect sleep stages. For best results, wear your device higher on your wrist (about 2-3 finger widths above your wrist bone). The band should feel secure but not too tight.
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Sleep stages
Sleep is an essential component of health, and its timing, duration, and quality are critical determinants of a person's overall health. Fitbit uses movement and heart-rate patterns to estimate sleep cycles from the previous night. When you haven't moved for about an hour, your tracker or smartwatch assumes that you're asleep. Additional data, such as the length of time of movements that are indicative of sleep behavior (such as rolling over), can also help confirm that you're asleep.
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. Light sleep serves as your entry point into sleep each night as your body unwinds and slows down. Light sleep also strengthens memory and learning. Deep sleep enables physical recovery. Periods of deep sleep are typically longer earlier in the night. REM sleep helps with strategic thinking and creativity. REM sleep is also the stage associated with vivid dreams, and REM sleep periods are typically longer towards the end of the night.
Fitbit's sleep researchers and the National Sleep Foundation describe the following sleep stages: Light Sleep, Deep Sleep, and REM Sleep. 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. During a sleep cycle, you commonly switch from light sleep to deep sleep, then back to light sleep, and into REM sleep, then the cycle generally repeats, but sleep patterns vary naturally.
It's important to note that the sleep sensitivity setting on your device doesn't affect sleep stages. For best results, wear your device higher on your wrist (about 2-3 finger widths above your wrist bone). The band should feel secure but not too tight.
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Sleep duration
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, Fitbit uses movement and heart rate patterns to estimate sleep cycles from the previous night.
The overall sleep score is a sum of your individual scores using three components: sleep duration, sleep quality, and restoration, for a total score of up to 100. Sleep duration is calculated by subtracting your time spent awake and restless from your overall tracked sleep time. For example, if you slept 8 hours but woke up twice for 15 minutes each, your time asleep would be 7 hours and 30 minutes.
Fitbit's sleep researchers and the National Sleep Foundation describe the following sleep stages: Light sleep, which serves as your entry point into sleep each night as your body unwinds and slows down; Deep sleep, which enables physical recovery; and REM sleep, which helps with strategic thinking and creativity.
To accurately track your sleep duration, make sure your device is positioned higher on your wrist, about 2-3 finger widths above the wrist bone. The band should feel secure but not too tight.
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Sleep quality
Sleep is an essential component of health, and its timing, duration, and quality are critical determinants of a person's overall health. Fitbit uses movement and heart-rate patterns to estimate sleep cycles from the previous night. It also uses additional data, such as the length of time of movements that are indicative of sleep behaviour (such as rolling over), to confirm that you're asleep.
Fitbit's sleep researchers and the National Sleep Foundation describe 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 enables physical recovery, and REM sleep helps with strategic thinking and creativity. Fitbit uses your movement and heart rate patterns to estimate your sleep cycles and provide a personalised Sleep Score that shows how well you slept.
The Fitbit Sleep Score is based on heart rate, the time spent awake or restless, and sleep stages. The overall sleep score is a sum of individual scores using three components: sleep duration, sleep quality, and restoration, for a total score of up to 100. The restoration component includes an estimated oxygen variation graph, which can indicate variations or disturbances in breathing during sleep.
Fitbit also offers a monthly personalised analysis of 10 key metrics designed to help improve sleep habits and quality. This includes a sleep animal that characterises your long-term sleep behaviours. To be eligible for a sleep profile, you must have a Fitbit Premium subscription and a compatible device.
The snore and noise detection feature on Fitbit Sense and Fitbit Versa 3 tracks noise while you sleep. It analyses noise information every few seconds to track the overall noise level of your surroundings and check for snoring throughout the night.
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Sleep position
To ensure accurate sleep tracking, it is recommended to wear your Fitbit device higher on your wrist, approximately 2 to 3 finger widths above your wrist bone. This placement ensures that the device's heart rate sensor has good contact with your wrist and can accurately detect your heart rate. Additionally, the band should feel secure but not too tight to avoid discomfort during sleep.
If you tend to move around a lot in your sleep or sleep in a position that restricts the device's movement, it may be helpful to adjust the sleep sensitivity setting on your Fitbit. You can choose between "Normal" and "Sensitive" modes. In Normal mode, the device records significant movements, such as rolling over, as time spent awake. This setting is suitable for most users. On the other hand, Sensitive mode records almost all movements as time spent restless or awake, which may be more appropriate if you often wake up feeling tired despite your sleep history showing sufficient rest.
It is worth noting that the sleep sensitivity setting does not affect the detection of sleep stages. If you are primarily interested in understanding your sleep stages, ensuring proper positioning and secure fit of your Fitbit device is more crucial than the specific sleep sensitivity setting.
By following these guidelines for sleep position and device placement, you can maximise the accuracy of your Fitbit's sleep tracking and gain valuable insights into your sleep patterns and quality.
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Frequently asked questions
Fitbit uses a combination of movement and heart-rate patterns to estimate your sleep cycles. When you haven't moved for about an hour, your tracker assumes that you're asleep. It also uses additional data, such as the length of time of movements that indicate sleep behaviour, like rolling over.
Fitbit tracks the three sleep stages: Light Sleep, Deep Sleep, and REM Sleep. Light Sleep is when your body unwinds and slows down, Deep Sleep enables physical recovery, and REM Sleep helps with strategic thinking and creativity.
According to a paper published by Fitbit scientists in 2017, Fitbit's sleep staging is correct 69% of the time in any given 30-second time window. It's important to note that Fitbit does not over or underestimate the duration of sleep stages.
You can view your sleep stats and insights in the Fitbit app. The app provides a detailed sleep breakdown, including metrics such as sleep duration, sleep quality, and restoration.
Fitbit offers a Sleep Score, which is a quick way to gauge your sleep quality. It also has a snore and noise detection feature that allows your device to track the overall noise level of your surroundings and check for snoring throughout the night.
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