March 14, 2025
Plus, we appeared on the sleep of Garmin customers within the prime 1% of runners or cyclists.
We’ve acquired excellent news and not-so-good information. The nice? Garmin customers are sleeping higher. The not-so-good information is that plenty of us have room for enchancment — particularly these of us who don’t take into account ourselves elite athletes.
Ever puzzled how nicely you sleep or the way you evaluate to your friends? Within the newest Garmin information report, you possibly can see how nicely Garmin customers — and Garmin elite athletes — are actually sleeping.
Listed below are the highlights:
- The common sleep rating of all Garmin customers improved in 2024 from 70 to 72.
- Elite athletes sleep higher than the remainder of us, with a median sleep rating of 74.
- Three out of 4 Garmin customers have honest or good sleep scores, whereas some are sleeping even higher.
- Extra time asleep doesn’t essentially correlate with high quality sleep.
- Customers in Iceland and Finland are among the world’s finest sleepers, each with a median sleep rating of 77.
Let’s begin with simply how nicely probably the most energetic Garmin customers sleep.
How nicely do the highest athletes sleep?
Possibly you get good high quality sleep in comparison with all Garmin customers, however what about in comparison with prime athletes? We appeared on the prime 1% of Garmin customers when it comes to weekly miles ran and cycled and in contrast them to, nicely, everybody else. We outlined that 1% as customers who constantly ran greater than 95 miles every week and people who cycled greater than 210 miles per week within the final 12 months.
These prime athletes are likely to get higher sleep than the remainder of us, with a median sleep rating of 74 in comparison with the common of 72 for the final inhabitants1. Plus, extra athletes had a superb sleep rating in comparison with everybody else. Elite athletes additionally are likely to sleep higher than everybody else — even after they sleep poorly.
Hannah Shell, an expert off-road bike owner, informed Garmin the superior sleep monitoring on her Forerunner® 965 is vital for her coaching and restoration. She makes use of her morning report function to see her sleep rating, HRV and resting coronary heart charge2 when she wakes up. That helps her know the way to put together for her coaching day. This additionally comes into play over time.
“I like having the ability to take a look at whether or not I’m assembly my sleep wants on a weekly foundation over the past 12 months and establish which components of the 12 months are extra demanding,” Shell stated. “This view helps me higher steadiness my schedule and planning for the following season — if I overcommitted myself one 12 months it’s going to present up within the sleep information.”
Common sleep rating
Generally getting sufficient sleep is simpler stated than performed. And even if you happen to get sufficient sleep, it might not have been top-tier shuteye.
Garmin superior sleep monitoring considers your coronary heart charge, coronary heart charge variability (HRV) and physique motion information when analyzing the timing of your sleep and any time you spent awake. It additionally estimates how lengthy you spent within the mild, deep and speedy eye motion (REM) sleep levels.
All that info (primarily, how nicely and the way lengthy you slept) contributes to your Garmin sleep rating, powered by Firstbeat Analytics™. From Feb. 1, 2024, to Jan. 31, 2025, Garmin customers had a median sleep rating of 72. That’s up from 70 from Feb. 1, 2023, to Jan. 31, 2024.
We don’t know what you’re doing otherwise to enhance your sleep, however perhaps Garmin sleep coach has one thing to do with it.
Skye Moench, an expert triathlete with a new child, stated Garmin sleep and nap monitoring are a few of her favourite options. She stated the truth that it uploads to the Garmin Join™ app helps her perceive simply how a lot sleep she will get every day — particularly as she nonetheless tries to squeeze in 8-9 (or extra) hours on a new child’s schedule.
“When I get sufficient sleep,” Moench stated, “I really feel so significantly better and am capable of get in some high quality coaching, which helps me really feel my finest now and can assist me carry out my finest later down the street after I get again to racing.”
Common sleep high quality
Your sleep rating ranges from 0-100 primarily based on this rating: wonderful (90-100), good (80-89), honest (60-79) and poor (0-60).
Most of us aren’t getting wonderful sleep. Solely 7% of customers averaged a superb rating, whereas 31% had an excellent common, 43% have been honest and 19% have been within the poor class. If you end up averaging a sleep rating under 60, it’s seemingly time to start out attempting to enhance your sleep.
Sleep rating and time asleep
You’ve heard that 8 hours is the perfect quantity of sleep, and the information appears to help that standard knowledge. Your sleep rating correlates with how a lot sleep you get. The extra you sleep, the higher your odds of reaching a better sleep rating — to some extent.
Customers who sleep between 8 to eight.5 hours had the best common sleep rating at 78. Those that sleep simply 4 hours on common have common sleep scores of 35. Yikes.
And folk who attempt to erase a sleep deficit by sleeping in could have to rethink that technique: The common sleep rating for individuals who get 12 hours or extra of sleep is simply 64.
Isabel King, an expert off-road bike owner, stated sleep is her “superpower.”
“Sleep rating and Physique Battery™ are the primary issues I take a look at after I get up within the morning,” King stated. “It tells me after I can push and after I perhaps have to take a relaxation day.”
Physique Battery power monitoring tells you the way a lot you’ve left within the tank. An excellent night time of sleep goes a great distance in restoring your Physique Battery.
General sleep distribution
Most Garmin customers sleep between 7 and 9 hours.
When you’re struggling to determine how a lot sleep you want, Garmin sleep coach can assist. Garmin sleep coach makes use of your age, every day and longer-term exercise ranges, latest sleep historical past, naps and HRV.
Common sleep rating by age
Your sleep high quality tends to say no as you age. The 21-30 age vary had a median sleep rating of 74. That dropped to a median of 68 within the over 70 group.
From the earlier 12 months, all ages group improved their sleep. However the over-70 crowd improved probably the most by practically 5 factors.
Common sleep rating by nation
Ever puzzled how your sleep compares to somebody throughout the globe? Right here’s how sleep scores differ between nations, with Garmin customers in Iceland and Finland amongst these getting one of the best sleep.
Prepared to enhance your sleep? Study extra about Garmin sleep monitoring and browse suitable smartwatches at this time.
1Basic inhabitants refers to customers who wore a Garmin wearable machine that tracks sleep and recorded their sleep not less than 9 months of the final 12 months
2See Garmin.com/ataccuracy