How can I use my Fitbit device to sleep better?

Your body appreciates consistency. Going to bed and waking up at a consistent time every day can help you wake up feeling refreshed. Studies show a full night’s rest can help you:

To get your sleep schedule on track, start by setting a sleep goal in the Fitbit app. Next, the app will suggest ideal times you can go to bed and wake up to meet your goal, but you can adjust these times as needed.

More information:

Can a Regular Bedtime Improve Your Health? Skip Sleep-Ins and Snooze Buttons For Better Quality Sleep How do I track my sleep with my Fitbit device?

After you find the sleep schedule that works for you, set a bedtime reminder in the Fitbit app to let you know when it’s time to start winding down. For instructions, see How do I track my sleep with my Fitbit device?

When it’s close to your bedtime, you should stop checking your phone, drinking a lot of water, and eating heavy snacks. Engage in some relaxing activities, like taking a bath, reading a book or magazine, or even squeezing in a nighttime yoga session.

If you’re a light sleeper, minimize distractions before you get tucked in. For most Fitbit devices, turn on the setting to snooze notifications while you’re asleep to avoid any midnight wakeups. For other Fitbit devices, turn on do not disturb on your phone to avoid notifications. For more information, see How do I get notifications from my phone on my Fitbit device?

Before you get tucked in, make sure your Fitbit device is fully charged. A low battery prevents your device from tracking your sleep stages. To charge your device, see How do I charge my Fitbit device?

Avoid waking up during deep sleep so you're more likely to wake up feeling refreshed. When you set an alarm in the Alarms app on certain Fitbit devices, use Smart Wake to allow your device to find the best time to wake you, starting 30 minutes before the set time. For more information, see How do I manage alarms on my Fitbit device?

Fitbit estimates your sleep stages using a combination of your movement and heart-rate patterns. To make sure you get the most accurate reading, check that you’re wearing your device properly. We also recommend you wear your device in a snug band. Do not wear the pendant accessory while sleeping. Heart rate tracking may not work with certain accessory bands, especially if they're loose fitting.

More information:

How do I track heart rate with my Fitbit device? How do I wear my Fitbit device? What should I know about Fitbit sleep stages?

In the Fitbit app, check your average sleep duration and quality and pay attention to how you feel each day. If you notice you feel sluggish, you might need to adjust your sleep schedule.

More information:

What should I know about Fitbit sleep stages? How do I change the clock face on my Fitbit device? Get a Good Night’s Sleep with Fitbit’s Sleep Tools

With a Premium subscription, turn on the snore and noise detection feature to allow the microphone on your Fitbit Sense or Fitbit Versa 3 to track noise, including snoring from you or someone next to you. For more information, see How do I track my sleep with my Fitbit device?

If you’re still having trouble falling asleep after adjusting your schedule, try changing up some of your other habits, such as your caffeine intake or workout schedule, that may be interfering with your sleep quality. Keep reading for some helpful tips:

	Use the Relax app Try deep breathing exercises to shift your body and mind into a more relaxed state and prepare for sleep. For more information, see How do I track and manage stress with my Fitbit device?
	Log your food to track your caffeine and sugar intake Caffeine and sugar may interfere with your sleep. Caffeine has a half-life of 5 to 7 hours, so any caffeine you ingest at 3:00 pm is still in your system at 8:00 pm. Stick to no more than 4 8-ounce cups of coffee per day, and cut back on sugar. Check your food log to see how much caffeine and sugar you’re consuming and when. For more information, see: How do I track my food with the Fitbit app? The 4 Rules of Healthy Caffeine Consumption Is your Coffee Buzz Ruining Your Bedtime? Is Sugar Keeping You Up at Night?
	Log your workouts to track your activity Regular exercise can help you fall asleep faster, sleep longer, and wake up less frequently. Try consistently meeting your activity or exercise goals, improving your cardio fitness score, or increasing your daily active minutes. For more information, see: How do I track my activity with my Fitbit device? What is my cardio fitness score? 5 Big Reasons to Improve Your Cardio Fitness Score How Do Your Sleep Habits Stack Up?
	Adjust your workout schedule Pay attention to how you sleep after working out in the morning versus at night. If working out too early or too close to bedtime impacts your sleep quality, try a new schedule. For more information, see Working Out Can Improve Your Sleep—Here’s How!
	Use alarms to help you stay on track Set an alarm to remind you to stop consuming caffeine and sugar at a specific time of day. For more information, see How do I manage alarms on my Fitbit device?