Full of tips and tricks on Fitbit devices and features, this guide can help you achieve a consistent sleep cycle. Check out the steps below to get your sleep habits on track. Get ready—Get your sleep schedule on track
Get set—Wear your Fitbit device to bed
Get to sleep!—Check your stats tomorrow
Sleep, slumber, snooze—whatever you call it, sleep is a crucial part of feeling your best every day. Though everyone is different, the CDC recommends that adults get at least 7 hours of sleep each night (source
). Fitbit sleep tools are here to help you get more Zzz's.
Set a sleep goal in the Fitbit app
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.
We’ll remind you when it’s time to wind down
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 Fitbit Ionic, Fitbit Versa, and Fitbit Charge 3, 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 mode on your phone to avoid notifications. For more information, see My Fitbit device isn't receiving notifications from my phone
Your Fitbit device automatically tracks your sleep for you, including your sleep stages (Light, Deep, and REM sleep stages) or sleep patterns (time you spent awake, restless, and asleep).
Charge your device before you recharge
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?
Use Smart Wake to wake up refreshed
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 Ionic or Versa series, use Smart Wake to allow your watch to find the best time to wake you, starting 30 minutes before the set time. For more information, see How do I manage silent alarms on my Fitbit device?
Rest easy with your device securely on your wrist
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 wristband. Do not wear the pendant accessory while sleeping. Heart rate tracking may not work with certain accessory bands, especially if they're loose fitting.
Before you can adjust your sleep habits, you have to figure out how much sleep you’re currently getting and whether it works for you. Check your sleep data in the morning to find patterns in your sleep habits and adjust your schedule accordingly.
Use sleep insights and stages to figure out your ideal schedule
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.
Having trouble sleeping? Try our tips for sleeping better.
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 What should I know about the Relax app on 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:
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:
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?