Sleep can be easily overlooked as part of a healthy lifestyle and can be difficult to change. These charts show the 4 stages of sleep each night and there are charts for our 30-day average and how we compare to others in our age group.
Table of Contents
What Are The 4 Stages Of Sleep Cycles?
The sleep charts break down the sleep cycles into 4 stages.
- Awake Time This is pretty self explanatory, when you wake up at night.
- REM Rapid Eye Movements or dream time. During REM you’re regurgitating daily activities and emotions. Also at this time your synthesizing protein at the cellular level.
- Light Sleep takes up more than 50% of the night. It’s when your body processes memories, emotions and you regulate your metabolism.
- Deep Sleep The brain goes offline. Your muscles are very relaxed, you’re not dreaming and your body secretes growth hormone, which is associated with cellular fixing & repair and rebuilding your immune system.
What is the Normal Sleep Pattern?
The average person using Fitbit gets about 6 hours and 30+ minutes of sleep. And about 55 minutes is spent in the Awake cycle.
Most users get a sleep score between 72 and 83 which is not to bad. A good sleep score would be between 80 to 90 and if you have a score over 90 then consider yourself as excellent.
How do you find the sleep charts on your phone app?
This is very simple.
After opening the Fitbit app scroll down to you see a purple circle with a moon and a Z. You will see the number of hours you slept last night and your sleep score. Open it.
- The first chart is your Sleep Score for the week and just below in dark blue will be your weekly average per night and the average score for the week.
- Scroll to the right are the Hours Slept for the week.
- Scroll again to the right is your Sleep Schedule. This shows the pattern of when you start sleeping wakeup and finish sleeping according to times set in the Sleep Hours And Goals.
- Hours In Sleep Stages is the next chart. This shows the total time in stages for the week. by touching the chart a full page will pop up with an option to see a monthly view.
- By touching the chart below the weekly average you will see the sleep stages and below that are the most important sleep shart being your 30-day averages and benchmarks to others in your age group.
How do you set Fitbit Sleep Hours and Goals?
This is very simple
- Open your Fitbit phone app
- Tap your photo in the uper left corner
- Scroll down to Goals and tap on Sleep
- By taping on Time Asleep Goal you can set the hours and minutes for your new goal.
- By setting the times for Bedtime and Wake Up Time helps set consistant satblity so your body knows when to relax and sleep.
Sleep Score
The Sleep Score gives a quick picture of the quality of sleep, based on time awake, sleep stages, and heart rate.
The Sleep score is an overview, measuring mostly the time sleeping compared to awake time, deep & REM, and heart rate & restlessness.
Fitbit rates the scores as
- 100 – 90 Excellent
- 89 to 80 Good
- 79 to 60 Fair
- Less than 60 Poor
As you can see down below is a weekly average for your Sleep Score and average of time sleep time.
What if you are reading a book in bed? I am not sure what that looks like or how it registers in the sleep stages yet.
Hours Slept
This gives a quick view of thime slept during the week and by looking below you can see a weekly average. There is also a monthly chart avalible.
I have set my hourly sleep goal at 7 hours per night, hence the white horizontal line.
Monthly Sleep Charts
Sleep Stages For January 2021
15 days, I think this is a record for days over 7 hours
Increased REM or dream and Awake stages.
Fitbit Sleep Stages For December 2020
These Sleep stage comparisonsshow a well below average for awake time.
This Fitbit chart for sleep hours shows 13 days over 7 hour of sleep for the month of December 2020.
Having 14 days over 7 hours of sleep is a new monthly record. However, I am not increasing my REM sleep cycle.
I may be having trouble managing caffeine, yeah maybe too much coffee and tea.
I have been really bad about setup evening routines which are wreaking havoc on how I wake up and I assume sleep as well.
Goals for February will include an evening routine to close the day, prepare for tomorrow, and relax for a good night’s sleep.
Fitbit Sleep Stages For September
I would have thought the REM or dream states would have increased more and it looks like deep sleep went down (too much coffee).
Sleep Score
Dreams have increased and my sleep scores have gone down.
My average sleep score is down from last month, REM is up by 2 percentage points and the deep sleep is down by 2% points. Hopefully by bringing down the amount of caffeine will help bring this score up.
Goals: Hopefully cutting down on the caffeine and sticking to a bedtime routine will decrease the Awake Time and increase REM or dream stages.
Fitbit Sleep Stages For August 2020
Here is a comparison of my 30 day average compared to the benchmark of men my age including times for being awake, REM or dream, Light and Deep sleep.
Starting a class on Dream Yoga so expect to see REM or sleep stage to increase and hopefully wake states will decrease as well.
Sleep Charts for July 2020
Awake time is below average and light sleep is on the hight end compared to others in my age range.
Thursday I included some matcha tea in the diet and brought my scores down.
My sleep time over the last year has improved and my sleep score overall has increased too.
Sleep Goals in August will include setting up a prep time before bed and some chai tea in the afternoon and early evening. Get a sleep score over 80.
Sleep Charts for April 2020
These Fitbit charts compare a nights sleep to a 30 day average and compare it to others in the same age and gender group for awake time, REM or dream, light and deep sleep stages.
This is Fitbits Sleep score weekly chart from a Fitbit Charge 3.
My scores have not changed that much. Charts are showing I’m getting more sleep much less awake time than the average person my age and more REM or dream stage with more dreams.
Sleep Charts Hourly and Stages for July 2019
Hourly Sleep Chart
At the beginning of the month I was traveling and towards the end started visiting coffee shops to get a little work in early in the morning.
Goals For August
Cut down on the coffee, set up a nightly routine including exercise, meditation and turning out the lights at 10:30.
There is some New research studying the correlation between sleep, health and the balance of hormones. Initial studies show that we tend to wake up with high levels of cortisol and insulin. So this maybe not a good time to start the day with carbs like a bagel, but maybe some quick exercise and protein & healthy fats for breakfast maybe a faster way to balance.
My awake time is still below normal and think that’s a good thing. However the REM or dream time is way too low. I think that has to do with too much caffeine.
Sleep Charts for May
These charts are: 1 My monthly average compared 2, other men my age.- Awake time is on the low end and I think that’s good.
- REM is low. and would like it to increase.
- Light Sleep is high.
- Deep Sleep is high and wonder if it’s because i’m active or if something is amiss? Do I need more protein?
Over all, I’ll cut down on caffeine and make sure there is at least 1 meditation practice every day.
Fitbit Exercise & Activity Chart Comparisions
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