Gina Johnson
Fitbit offers in-depth sleep tracking data, but it doesn't always work perfectly. The sleep sensitivity setting on Fitbit is a legacy setting from before most devices could detect heart rate. The normal setting counts significant movements as being awake (such as rolling over) and is appropriate for most users. The sensitive setting will cause the tracker to record nearly all movements as time spent awake. This setting may be helpful for users with sleep disorders or those who wear their tracker somewhere other than their wrist while asleep.
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What You'll Learn
Fitbit's sleep sensitivity settings
Fitbit offers in-depth sleep tracking data, but it doesn't always work perfectly. The sleep sensitivity settings on a Fitbit refer to the way the device tracks your sleep. The settings are either on "Normal" or "Sensitive".
The normal setting counts significant movements, such as rolling over, as being awake and is appropriate for most users. If you don't move for about an hour, the Fitbit automatically assumes you are asleep. The device confirms you're sleeping using additional information about your movements.
The sensitive setting will cause your tracker to record nearly all movements as time spent awake or restless. This setting may be helpful for users with sleep disorders or those who wear their tracker somewhere other than their wrist while asleep. However, studies have shown that the sensitive setting gives rise to notably higher bias in estimating sleep onset latency, sleep efficiency, wake after sleep onset, and total sleep time. It also results in lower accuracy and sensitivity but higher specificity.
To change your settings to Normal, go to Account > Advanced Settings > Sleep Sensitivity in the Fitbit iOS app. To change your setting in the fitbit.com dashboard, go to Settings > Devices > scroll down to Sleep Tracking.
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Normal vs. sensitive settings
The normal/sensitive setting is a legacy setting from the days before most Fitbit devices could detect heart rate. The normal setting counts significant movements as being awake (such as rolling over) and is appropriate for most users. It is recommended for users who wear their Fitbit on their wrists while sleeping. The normal setting is also useful for getting an overview of how long you've been asleep for, and if you have an especially bad night, it will show up.
The sensitive setting will cause the tracker to record nearly all movements as time spent awake or restless. This setting may be helpful for users with sleep disorders or those who wear their tracker somewhere other than their wrist while asleep. The sensitive setting may result in a less-frazzled sleep chart after drunken parties, but this is not reflective of actual sleep quality.
Many users have reported that the sensitive setting does not accurately reflect their sleep patterns, with some users reporting that they felt well-rested, but the tracker only recorded 55% efficiency. Users have also reported that the sensitive setting showed that they only got about 3 hours of sleep in 8 hours. The sensitive setting also gave rise to lower accuracy and sensitivity but higher specificity. These findings confirm the company's recommendation that the normal mode setting be used in most instances.
While Fitbit offers in-depth sleep tracking data, it doesn't always work perfectly. Fitbit estimates sleep stages using heart rate and movement patterns. It automatically assumes you’re asleep when you don’t move for about an hour. The device confirms you’re sleeping using additional information about your movements. Your heart rate variability (HRV) changes in each sleep stage. Fitbit tracks the transitions and uses the patterns to monitor your sleep.
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How Fitbit tracks sleep
Fitbit uses a combination of your movement and heart rate to determine whether you are sleeping, how much you are sleeping, or if you are not sleeping at all. Fitbit 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. The accelerometer measures the length and direction of every single movement, including eye movement. For example, if you are rolling over too much or having rapid eye movement, Fitbit will consider you awake.
To estimate different sleep stages, Fitbit's built-in Heart Tracker measures your Heart Rate Variability (HRV). While you sleep, your device tracks the beat-to-beat changes in your heart rate, 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.
Fitbit divides sleep into four stages on the sleep log: Awake, Light Sleep, Deep Sleep, and REM Sleep. It's rare not to wake up at all and snooze for 7-8 hours straight for a healthy adult. Most people would normally wake up 2-3 times to take a leak or get a glass of water. Waking up multiple times isn't always a sign of a sleep disorder. You can be awake a couple of times due to a low arousal threshold. The awakening period would be very short, and you are most likely not to remember it. Turning around, adjusting the blanket, responding to touch or bright light by making soft noises are some classic examples of this phenomenon.
Fitbit's sleep feature also includes a sleep score, which 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. 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.
Fitbit also offers a snore and noise detection feature with a Premium subscription. This allows the microphone on your Fitbit Sense or Fitbit Versa 3 to track noise, including snoring from you or someone next to you. When you wake up, you'll find a summary of your nightly results in a report.
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Interpreting sleep data
Fitbit divides sleep into four stages on the sleep log: Awake, Light Sleep, Deep Sleep, and REM Sleep.
Awake: It is rare for healthy adults not to wake up at all during the night. Waking up multiple times is not always a sign of a sleep disorder. You can wake up due to a low arousal threshold, such as turning around or adjusting the blanket.
Light Sleep: Your body has begun to relax and you are starting to fall asleep.
Deep Sleep: This is the restorative stage of sleep, where your body and brain recover from the day.
REM Sleep: This is when your brain is most active, and you dream.
To interpret your sleep data, you can look at the duration of each stage and how they compare to the recommended sleep stages. For example, if you are getting less REM sleep than recommended, you may need to improve your sleep hygiene or speak to a doctor about any potential sleep disorders.
The Fitbit sleep log also provides information on your sleep duration and sleep efficiency. Sleep duration is the total amount of time you spent sleeping, while sleep efficiency is the percentage of time you were asleep while in bed. These metrics can help you understand your sleep patterns and make any necessary adjustments to improve your sleep quality.
Additionally, Fitbit allows you to track your sleep sensitivity, which refers to how sensitive the device is to your movements during sleep. The ""normal setting records significant movements, such as rolling over, as being awake, while the "sensitive" setting records nearly all movements as time spent awake. Most users are recommended to use the "normal" setting, as the "sensitive" setting may result in false positives and overestimate the time spent awake.
It is important to note that while Fitbit provides valuable insights into your sleep patterns, it is not as precise as a sleep study in a lab. If you have concerns about your sleep or notice consistent discrepancies in your sleep data, consider consulting a sleep specialist or undergoing a more comprehensive sleep evaluation.
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Sleep disorders and Fitbit
Fitbit devices can be used to track sleep patterns and monitor sleep disorders. The device uses a combination of movement and heart rate tracking to determine whether the user is sleeping, how much they are sleeping, and the quality of their sleep. Fitbit divides sleep into four stages: awake, light sleep, deep sleep, and REM sleep. The device can estimate the duration of each stage and provide insights into the user's sleep patterns.
The sensitive setting on Fitbit appears to be more accurate for people with sleep disorders. Several users have reported that the sensitive setting reflects their poor sleep quality better than the normal setting. However, the sensitive setting may not be necessary for most users, as it can result in a higher number of false positives. The normal setting is generally sufficient for tracking sleep patterns and identifying restless nights.
While Fitbit can provide valuable insights into sleep patterns, it is important to remember that it is not a medical device. If you suspect you have a sleep disorder, it is recommended to consult a sleep specialist or a doctor. They can provide guidance based on your individual needs and circumstances. Additionally, the preoccupation with sleep data and the quest for perfect sleep can sometimes do more harm than good.
A recent large-scale study using Fitbit data from over 6,700 users revealed connections between sleep and various health outcomes. The research highlighted the importance of sleep duration, quality, and consistency in influencing health conditions. It found associations between longer sleep duration and lower odds of obesity and sleep apnea, as well as links between restless sleep and sleep disorders. The study underscores the interconnectedness of health behaviors and the need to consider individual factors when promoting sleep health.
In conclusion, Fitbit devices can be useful tools for tracking sleep patterns and identifying potential sleep disorders. The sensitive setting may provide more accurate data for individuals with sleep disorders. However, it is important to use the device's insights in conjunction with professional medical advice and not become overly fixated on sleep data.
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Frequently asked questions
The normal setting counts significant movements, such as rolling over, as being awake. The sensitive setting will cause the tracker to record nearly all movements as time spent awake.
Fitbit suggests that most users use the normal setting. The sensitive setting may be helpful for users with sleep disorders or those who wear their tracker somewhere other than the wrist while asleep.
Fitbit uses a combination of your movement and heart rate to figure out whether you are sleeping, how much you are sleeping, or if you are not sleeping at all. If you don't move for an hour while having the tracker on your wrist, it automatically assumes that you are asleep.
To change your setting in the Fitbit iOS app, go to Account > Advanced Settings > Sleep Sensitivity. To change your setting in the fitbit.com dashboard, go to Settings > Devices > scroll down to Sleep Tracking.
