Herbie Murray
Fitbit devices offer sleep tracking functions that monitor sleep patterns and quality. The sleep tracking functions are available on both the basic Fitbit app and Fitbit Premium, which offers more features such as a sleep profile and personalized guidance. Fitbit devices with heart rate tracking can detect sleep stages by using movement and heart rate patterns. When the device hasn't detected movement for about an hour, it assumes that the user is asleep. Additional data, such as the length of movements that indicate sleep behavior, can also help confirm the user's sleep status. While sleeping, the device tracks beat-to-beat changes in the user's heart rate, known as heart rate variability (HRV), which fluctuate as the user transitions between light sleep, deep sleep, and REM sleep stages.
| Characteristics | Values |
|---|---|
| How it works | Fitbit uses an accelerometer to measure bodily accelerations of the wrist and a technique called optical photoplethysmography (PPG) to measure blood flow based on how green light from an LED on the back of the watch is reflected by the body. |
| Sleep stages | Light sleep, deep sleep, and REM sleep |
| Sleep data | Hours slept, sleep score, sleep schedule, and sleep stages |
| Sleep score components | Sleep duration, sleep quality, and restoration |
| Sleep score range | 72–83 |
| Sleep profile requirements | Fitbit Premium subscription, compatible device, wear Fitbit during sleep for at least 14 days during the previous month, and include sleep stages data |
| Sleep tracking functions | Total sleep duration, sleep score, and sleep profile |
| Sleep tracking tips | Wear Fitbit snugly and higher on the wrist, wear to bed instead of using the "Begin Sleep Now" option |
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What You'll Learn
How Fitbit determines when you're asleep
Fitbit devices use a combination of movement and heart-rate patterns to determine when you're asleep. When your body is completely at rest and you haven't moved for about an hour, your Fitbit device assumes that you're asleep. It also takes into account additional data, such as the length of time of movements that indicate sleep behaviour, such as rolling over.
Fitbit devices with a heart rate tracker (excluding Charge HR and Surge) can also track 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.
The Fitbit Versa infers when you're sleeping and what stage of sleep you're in using an accelerometer (a device that measures bodily accelerations of the wrist) and optical photoplethysmography (PPG), which measures blood flow based on how green light from an LED on the back of the watch is reflected by the body.
To accurately track your sleep, it's recommended to wear your Fitbit device higher on your wrist, about 2-3 finger widths above the wrist bone. The band should be snug but not too tight. It's also important to ensure that your device is synced to review your sleep data, such as your sleep score and sleep stages.
It's important to note that the sleep feature in Fitbit is not intended to diagnose or treat any medical conditions and should not be relied upon for medical purposes. Consult your healthcare professional for any questions or concerns about your health.
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How Fitbit determines 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 a combination of movement and heart rate metrics to help determine sleep patterns and estimate sleep stages.
Fitbit uses an accelerometer (an instrument for measuring bodily accelerations of the wrist) coupled with a technique called optical photoplethysmography or PPG. PPG measures blood flow based on how green light from an LED on the back of the watch is reflected by the body. Essentially, Fitbit looks at how much you're moving and how often your heart is beating to infer whether you're awake, in a deep sleep, a light slumber, or dreaming.
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, known as heart rate variability (HRV), which fluctuates 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.
The overall nightly sleep score is based on heart rate, the time spent awake or restless, and sleep stages – how long you spend in light, deep, and REM sleep. The score is a sum of individual scores in sleep duration, sleep quality, and restoration, for a total score of up to 100. Duration focuses on how much you slept, and the more you sleep, the better your score. Sleep quality looks at how much time you spend in deep and REM sleep; the more time you spend in these stages, the higher your score. Finally, restoration tracks how relaxed you were during sleep; a high sleeping heart rate lowers your score.
The Fitbit Sleep Score ranges from 72 to 83 for most people. The score is a quick way to gauge your sleep. The Bedtime Reminders feature helps you maintain a consistent sleep schedule by sending alerts when it's time to go to bed. Smart Wake is designed to wake you when you are in a stage of light sleep, which can help you feel more rested when you wake up.
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Fitbit sleep score
The Fitbit Sleep Score is a quick way to gauge your sleep. It 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. Most Fitbit users get a sleep score between 72 and 83.
Fitbit's sleep feature estimates sleep stages using a combination of movement and heart rate patterns. When you haven't moved for about an hour, your Fitbit tracker or smartwatch assumes that you're asleep. Additional data, such as the length of time of movements that are indicative of sleep behaviour (such as rolling over), can also help confirm that you're asleep. While you're sleeping, 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.
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 Premium also has guided programs developed with sleep experts, including "Habits for Restful Sleep", aimed at helping you build better daytime habits to help achieve deeper sleep at night. Another program in Premium is "Get More Sleep", which may help you improve your nighttime routine and work towards longer sleep with goals and relaxation tools.
To be eligible for a sleep profile, you must meet certain requirements. You must have a Fitbit Premium subscription, use a compatible device, wear your Fitbit during sleep for at least 14 days during the previous month, and your sleep logs must include sleep stages data.
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Fitbit sleep profile
Fitbit sleep tracking functions are available on all Fitbit devices and deliver the same information. The Fitbit sleep profile is a feature available with a Fitbit Premium subscription. 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.
Fitbit estimates sleep stages using a combination of movement and heart-rate patterns. 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 behaviour (like rolling over), can also help confirm that you're asleep. While you're sleeping, 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.
Fitbit's sleep researchers and the National Sleep Foundation describe the following sleep stages:
- Light sleep: 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 can be easily awoken. Your breathing and heart rate usually decrease slightly during this stage. Light sleep promotes mental and physical recovery.
- Deep sleep: Deep sleep typically occurs in the first few hours of sleep. When you wake up feeling refreshed in the morning, you likely experienced solid periods of deep sleep the night before. During deep sleep, you become harder to be awakened since your body becomes less responsive to outside stimuli.
- REM sleep: During REM sleep, a person is most likely to be dreaming.
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. Fitbit Premium also has guided programs developed with sleep experts, including Habits for Restful Sleep and Get More Sleep.
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Fitbit sleep tracking functions
Fitbit devices offer a range of sleep-tracking functions to help users understand their sleep patterns and quality. The sleep-tracking functions work by detecting when the wearer is asleep and tracking their sleep stages. When the wearer's body is completely at rest and hasn't moved for about an hour, the device records that they are asleep. It also tracks the length of time of movements that indicate sleep behaviour, such as rolling over.
Fitbit devices with heart-rate tracking capabilities (excluding Charge HR and Surge) can estimate sleep stages by tracking the beat-to-beat changes in the wearer's heart rate, known as heart rate variability (HRV). These numbers fluctuate as the wearer transitions between light sleep, deep sleep, and REM sleep stages. The device can also detect when the wearer is awake and restless during the night based on excessive movement.
The data collected by the Fitbit device can be synced and reviewed through the Fitbit app. The app provides a sleep score, which is based on heart rate, time spent awake or restless, and sleep stages. It also offers a breakdown of the wearer's sleep duration, sleep quality, and restoration. Additionally, the app provides sleep schedules, including bedtime and wake-up times, and averages for the week or longer periods.
To optimise the sleep-tracking functions, it is recommended to wear the Fitbit device snugly on the wrist during sleep. The device should be worn higher on the wrist, about 2-3 finger widths above the wrist bone, to ensure consistent heart rate readings. It is also important to ensure that the device is regularly synced to the app to access the most up-to-date data.
Fitbit Premium offers additional sleep-tracking features, such as a sleep profile and guided programs developed with sleep experts to help improve sleep habits and routines. These features provide further insights and guidance to enhance the user's sleep quality and duration.
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Frequently asked questions
Fitbit devices automatically detect your sleep when you wear your device to bed. The device records that you're asleep when your body is completely at rest and you haven't moved for about an hour. It also tracks your sleep stages by monitoring your heart rate and movement.
To be eligible for a sleep profile, you must have a Fitbit Premium subscription and a compatible device. You must also wear your Fitbit during sleep for at least 14 days during the previous month.
The Fitbit Sleep Score is a quick way to gauge your sleep. It is based on heart rate, the time spent awake or restless, and sleep stages. 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.
While Fitbit devices can provide insights into your sleep patterns, they are not as accurate as laboratory sleep studies. Fitbit devices use metrics such as physical movement, pulse rate, and breathing to infer your sleep stage, so factors such as how the tracker is worn can affect the accuracy of the data.
