Understanding Rem Sleep With Fitbit: Stages And Benefits

Fitbit devices can track your sleep by monitoring your heart rate and movement patterns. They can estimate the amount of time spent in light, deep, and REM sleep. This is done by using beat-to-beat changes in your heart rate, known as heart rate variability (HRV), which differs between the various stages of sleep. The Sleep Stages feature uses accelerometer data, heart rate variability, and algorithms to estimate how long you spend in each stage of sleep. Fitbit has been found to have an accuracy of 69% in any given 30-second time window for sleep staging.

How does Fitbit know you are sleeping?

Fitbit devices automatically track your sleep using a combination of movement and heart-rate monitoring. They use advanced signal processing and machine learning algorithms to track total time slept, as well as identify trends in restlessness and the amount of time people are awake during a sleep period.

The Sleep Stages feature uses accelerometer data, heart rate variability (the changes in time between beats), and algorithms to more accurately estimate how long you spend in light, deep and REM sleep stages (as well as time awake) each night.

Fitbit uses several methods to detect that you're asleep. When you haven't moved in about an hour, it assumes you're asleep, but it confirms this by measuring small movements (like rolling over in your sleep) as well. If there's a heart rate monitor built into your Fitbit, it combines heart rate and movement data to develop a more accurate picture of your sleep cycle.

Certain Fitbits estimate these stages using "beat-to-beat changes in your heart rate." This is called heart rate variability (HRV), which is known to vary between light, deep, and REM sleep.

What is a good sleep score on Fitbit?

A good sleep score on Fitbit is generally considered to be anything above 72. The average score ranges from 72 to 83, with scores of 90 and above considered excellent. The sleep score is based on a number of factors, including the duration of sleep, the quality of sleep (including the amount of time spent in deep and REM sleep), and the user's restoration, or how relaxed they were during sleep. A high sleeping heart rate or excessive tossing and turning can lower the score.

While it is possible to achieve a perfect score of 100 on the Fitbit sleep score, it is quite difficult to do so. The score is designed to give users an idea of their sleep quality and help them identify areas where they may need to improve. By tracking their sleep patterns over time, users can make adjustments to their sleep habits and work towards improving their overall sleep score.

The Fitbit sleep score has been well-received by many users who find it helpful in understanding their sleep patterns and making improvements to their sleep habits. However, some users have expressed frustration with the scoring system, feeling that it sets an impossible standard or provides inaccurate information. It's important to note that the sleep score is just one tool for assessing sleep quality and should not be the sole indicator of an individual's sleep health.

To optimize sleep scores, Fitbit users are encouraged to work on their overall sleep habits, heart health, and activity levels. This includes exercising earlier in the day, maintaining a consistent sleep schedule, and meeting the recommended amount of weekly physical activity. Additionally, factors such as caffeine, alcohol, stress, and illness can impact an individual's sleeping heart rate and, consequently, their sleep score.

How can you improve your Fitbit Sleep Score?

A good night's sleep is critical to your health. Fitbit's Sleep Score feature helps you understand your sleep quality and monitor trends in your sleep patterns. The score is based on three categories: sleep duration, sleep depth, and sleep restoration. Here are some tips to improve your Fitbit Sleep Score:

• Exercise earlier in the day or at least 3 to 4 hours before you sleep.
• Maintain a consistent sleep schedule by going to bed and waking up at the same time every day. This improves the length and quality of your sleep.
• Set bedtime reminders to help you stick to a consistent sleep schedule.
• Aim for 7-9 hours of sleep per night, which is the recommended amount for adults.
• Analyse your sleep trends over time and compare them with your activity levels, what you eat, and more to find potential patterns and make changes accordingly.
• Power down your devices an hour before bed to reduce blue light exposure, which can interfere with your sleep.
• If you wake up for long periods in the night, try unwinding with a book or relaxing music before going back to sleep.
• Consider upgrading to Fitbit Premium to get a detailed breakdown of your Sleep Score and guidance on areas where your sleep needs improvement.

Which Fitbit is best for sleep tracking?

Sleep tracking is a common feature of many Fitbits, with the devices recording your heart rate and movement to track your sleep. Fitbit divides sleep into three stages in its app: light, deep, and REM.

Fitbit Inspire 2

The Fitbit Inspire 2 is a great sleep tracker that also has a screen to tell the time and send notifications. It's thin, comfortable to wear, and provides nearly as much data as the pricier Whoop Strap 4.0. The Inspire 2 automatically tracks bedtimes and wake times, disturbances, sleep stages, and heart rate. It has a best-in-class 10-day battery life and comes with a free year of Fitbit Premium.

Fitbit Charge 6

The Fitbit Charge 6 is Fitbit's 2023 top-of-the-line fitness tracker. It has a full-color display, 40 exercise modes, and Fitbit's most advanced heart-rate tracker. It's comfortable to sleep in and provides accurate data, a useful sleep score, and access to Fitbit's Sleep Profile program. The Charge 6 also has built-in GPS and access to Google Maps, Google Wallet, and YouTube Music (with subscription). However, it has a shorter battery life than the Inspire 2.

Fitbit Inspire 3

The Fitbit Inspire 3 is a budget-friendly option that offers stellar sleep tracking in a small form factor. It tracks your sleep time and stages (light, deep, REM) and records any intervals you spent awake. It's comfortable, has a ton of band options, and stood up to daily wear during testing. It also offers a sleep score and Smart Wake alarms to help optimize your REM cycles. The Inspire 3 has a nearly ten-day battery life and comes with six free months of Fitbit Premium.

Fitbit Charge 5

The Fitbit Charge 5 has great sleep tracking similar to the Inspire 2. It has a thin profile, making it more comfortable to wear all night long. However, it doesn't have the same battery life as the Inspire 2.

Does Fitbit track your sleep for free?

Fitbit devices automatically track your sleep with a combination of movement and heart-rate monitoring. The devices will be able to estimate how much time you spend in light, deep, and rapid eye movement (REM) sleep.

Most Fitbit activity monitors come with built-in sleep monitoring that works automatically and for free—there's no need to tell your Fitbit you're going to bed, as it will just sense it. After syncing your Fitbit with the mobile app, you can review details about how you slept each day. It tracks your sleep stages, such as light, heavy, and REM sleep, and lets you compare your sleep performance over time.

Fitbit uses several methods to detect that you're asleep. When you haven't moved in about an hour, it assumes you're asleep, but it confirms this by measuring small movements (like rolling over in your sleep) as well. If there's a heart rate monitor built into your Fitbit, it combines heart rate and movement data to develop a more accurate picture of your sleep cycle.

Fitbit doesn't just track your overall sleep, but your sleep stages as well. A complete sleep cycle contains several stages, such as light sleep, deep sleep, and REM (rapid eye movement) sleep. Certain Fitbits estimate these stages using "beat-to-beat changes in your heart rate." This is called heart rate variability (HRV), which is known to vary between light, deep, and REM sleep.

To see your sleep data, simply start the Fitbit app on your phone and wait for it to sync. You can see your overall sleep time on the Today page. This is the time Fitbit believes you were asleep the previous evening, not including any time you were restless or woke up during the night.

Frequently asked questions