SleepScore (0-100) summarizes your night’s sleep quality and quantity in a single number. It takes your sleep time, sleep efficiency, restfulness, snoring, and heart rate into account. Scoring over 75 puts you into the green zone of good sleep, which you achieve when you’ve slept at least 7 hours without waking up or leaving the bed much, and your heart rate didn’t elevate much past its normal level. Going to bed later, exiting the bed, being awake at night, or having an elevated heart rate will torpedo your SleepScore.
Sleep Time (hours: minutes) is the time spent asleep at night, not just time spent in bed. A good night’s sleep for most people requires a minimum of 7- 7 1/2 hours. Continuously sleeping less than 5 hours builds pressure on your sleep needs and carries bad health consequences. Wake-ups, a long time to fall asleep, and bed exits count against sleep time.
Sleep Efficiency (% of time sleeping) is the portion of time in bed spent asleep before waking up. A low sleep efficiency entails frequent awakenings and bed exits. These breaks eat into your sleep time and disrupt your sleep cycles. A sleep efficiency of around 85% is considered good.
Resting Heart Rate (beats/minute) shows your whole night’s average heart rate along with the highest and lowest points of the night. This is an excellent indicator of fitness and recovery levels. A healthy sleep resting heart rate is between 40-80 BPM, but can be as high as 90 BPM. Heart rates well above your normal baseline are linked to daytime stress, exercise, illness, as well as ingested substances like alcohol before bedtime. The lower your heart rate in the morning, the more energy you have for the day.
Respiration Rate (breaths/minute) shows the number of breaths per minute. The typical respiratory rate for a healthy adult at rest is between 12–20 breaths per minute. Around age 65, our respiration rate can increase to 12-28 breaths per minute. Respiration rates may increase with fever, illness, or other medical conditions.
Sleep Cycles (Light/Deep Chart) during sleep we go through alternating stages of light and deep sleep, one stage at a time. Beddit classifies the N1 – N2 sleep stages as light, and they naturally involve movement; N3 “Deep” sleep and REM sleep are together classified as Deep sleep, as they entail little and no movement, respectively. Each cycle lasts between 60-90 minutes. A good night includes 4-5 cycles. The sleep stage chart shows if you are getting sufficient deep sleep or if you get stuck in light sleep, or perhaps you experience frequent wake-ups, which are often related to restlessness or tossing and turning.
Time to fall asleep (minutes) also called “sleep latency,” describes the time elapsed between pressing the SLEEP button and starting your first sleep cycle. Over the day, your body builds up sleep pressure. The higher this pressure is at bedtime, the faster you fall asleep. Falling asleep very quickly, e.g. under five minutes, can indicate sleep deprivation; taking over 25 minutes to fall asleep can indicate insomnia.
Away from bed (time(s)/minutes) shows how much and how many times you spent away from bed during the night. For most of us, these are short bed exits to hit the restroom. If you experience longer periods of away time, you might want to re-consider your bedtime. Your body might not be ready yet to fall and stay asleep for a longer period. Alternatively, you may be a polyphasic sleeper, or someone who sleeps in more than one block of time per night.
Awake (time(s)/minutes) shows the time(s) and period you were awake during the night. Short periods of wakefulness at night are common. Often, we don’t even remember we woke up the next morning. But if you often awake for more than 15 minutes, try to get up and do something relaxing, like reading, and then go back to bed when you feel drowsy.
Restless sleep indicates periods of excessive movement, i.e. tossing and turning. It is a hallmark of poor sleep quality as it interferes with completing a full sleep cycle. The body naturally moves less when it is in so-called Deep Sleep, and there’s no movement during REM (dreaming) sleep. Over 45 minutes of restless sleep is considered excessive, and may indicate a sleep movement disorder like restless legs or periodic limb movement disorder.
Snoring is a strong indicator of poor sleep quality, and can be a symptom of breathing related sleep disorders. Snoring can also be caused by a cold, allergies, or alcohol consumption. Snoring can be addressed through weight loss, dietary changes, medication, and positional pillows.