What is the Fitbit Sleep Score?

Most modern Fitbit wearable devices are capable of estimating sleep stages, measuring sleep efficiency, and delivering a numerical score meant to gauge your sleep health. The Fitbit Sleep Score is based on a sum of individual scores in three areas: sleep duration, sleep quality, and restoration.

According to Fitbit, most users get a sleep score that falls between 72 and 83 (out of 100). An “excellent” score falls between 90 to 100 while a “poor score” ranks at 60 points or lower.

The overall point of the sleep score is to generally assess how well you’re sleeping, pinpoint potential insomnia symptoms, and identify what things disrupt your sleep cycles.

Differences Between the Deep Sleep, Light Sleep, and REM Sleep Stages

Throughout the night, your sleep consists of several rounds of the sleep cycle. Most people go through four to six sleep cycles per night.

The sleep cycle is made up of the following components:

  • Stage 1: Wake Stage. During this stage, a person becomes drowsy and closes their eyes. Some slight changes in brain activity occur during this time as a person falls asleep.
  • Stage 2: Light Sleep. This stage begins when more than 50% of alpha waves, which represent normal electrical activity in an awake brain, are replaced.
  • Stage 3: Deep Sleep. At this point, heart rate and body temperature drop noticeably. Brief, powerful bursts of neuronal firing in the brain help with memory consolidation.
  • Stage 4: Deepest Non-REM Sleep. During this period, the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.
  • Stage 5: REM Sleep. Rapid eye movement (REM) sleep is associated with dreaming. Movement typically doesn’t occur: only the muscles involved in breathing and the eyes remain active. Breathing becomes more irregular, and the brain is highly active. It increases its oxygen use and metabolism by up to 20%.

Role of Each Sleep Stage in Overall Health

Experts still aren’t entirely sure which specific purposes sleep stages serve. In other words, we don’t know why sleep is essential, but based on brain activity, we can see that it is. There are no artificial means that can replace sleep’s impact on the brain.

Currently, it’s believed that sleep is responsible for:

  • Neuron growth and maturation
  • Memory, learning, and cognition
  • Erasing synapses and helping us forget unimportant info that clutters the brain
  • Clearing away metabolic waste created by neural activity when we’re awake
  • Conserving metabolic energy

How Fitbit Measures Sleep Stages

Fitbit devices are adept at measuring sleep stages thanks to their ability to track heart rate and movement patterns. These two factors help wearable sleep-tracking devices guess when you’re asleep and track your progression through the different stages of sleep.

In this way, Fitbits can act as a sort of “at-home sleep lab,” measuring how your heart and body respond to changes in your brain.

Heart Rate Tracking

Because your heart rate drops during deeper sleep stages, sleep-tracking devices use this metric to guess when you’re experiencing them. Based on the time your heart rate spends at a certain level, devices can then predict when you enter REM sleep.

Movement Detection

Once you fall asleep, movement tends to decline. By the time you reach REM and deep sleep stages, your movement usually ceases almost entirely. The more you toss and turn, the more likely you are to be in lighter stages of sleep. Using movement tracking helps devices guess sleep onset times and track how long you spend in each sleep stage.

Sleep Patterns Analysis

Wearable sleep tracking devices guess house sleep data to w long you spend in each stage on average and determine whether you reach deep and REM sleep.

The Accuracy of the Fitbit Sleep Score: A Closer Look

A systematic review of several research studies shows that Fitbit models tracking heart rate and movement deliver pretty accurate results. If anything, they tend to overestimate sleep time and sleep efficiency and may not always detect when you wake up from sleep.

However, you can mitigate these misreadings by using the device properly and keeping them in mind. Fitbits designed to track sleep usually perform better than other models, so choosing an appropriate device can also help.

How Fitbit Differentiates Between Sleep Stages

Fitbits go about tracking sleep stages by keeping an eye on changes in your heart rate and movement, but also by measuring how long you experience certain patterns. For example, an hour-long period of no movement likely suggests deeper sleep, especially if the heart rate continues to drop during this time.

Tips for Improving Fitbit Sleep Score Accuracy

To accurately measure sleep habits, take care to ensure that your Fitbit is set up correctly. Following the steps below will help you avoid false readings that skew your results.

Proper Device Placement

Ensure your fitness tracker is on properly to measure your heart rate, movement, etc., without interference. Most devices have small readers meant to align with pulse points about an inch or so above your wrist. Check your model’s instructions to learn more.

Ensuring Device Firmware is Up-to-date

Assessing sleep is most accurate when software is updated with the newest features and bug fixes. Keep firmware up-to-date to minimize glitches or mistakes.

Sleep Hygiene Practices

Sleep trackers look for patterns and consistency, so you can help yourself get more accurate results by being consistent yourself. Try to go to sleep and wake up around the same time each day to eliminate the influence of outside factors and promote more regular sleep in general.

ZeroIn Nootropics for Better Sleep

Achieve deeper, more healing sleep, and enjoy your time in bed with minimal stress by supporting your brain when it’s awake and when it’s time to rest.

ZeroIn by The Root Brands features our brain-boosting proprietary blend and other natural ingredients designed to support cognitive function and energy levels throughout the day. By maximizing your mind’s performance while awake, you can help limit the number of factors that interfere with sleep at night.

Nootropics like ZeroIn are a non-stress hormone-inducing option to increase productivity and sleep quality. With the help of Fitbit sleep scores, you can track your sleep to find the best dosage for your mind. You can also couple sleep scores with our detox nootropics to measure changes in your brain and determine when it’s time to detox again.

Supporting brain health from the inside out may be the best way to see long-term results. Make the most of your sleep data by transforming it into actionable change with ZeroIn and other Root Brands wellness options.