Monday, 22 February 2016

Tips of The Month - Garmin Connect Sleep Tracker

The market has so many sleep trackers to offer customers but understanding the data to fully utilize the functions are the most important thing. For this month's tip, team2ndskin would like to share on the sleep tracking function of Garmin devices such as the Garmin Forerunner 920xt, Vivosmart, Vivosmart HR, Fenix 3 and so on. The Sleep Tracking feature is available in Garmin Connect. Once the phone is synced, last night's sleep pattern will be available for viewing. This is a very basic sleep tracking feature, but enough to have an idea how well was the sleep. If we were to go into detail, sleep is actually divided into many types.

Stage 1 Sleep : Drowsiness & Closing of Eyes. Most easily get awaken.
Stage 2 Sleep : Further slowing down of brain activity and increased muscles relaxation.
Stage 3 & 4 : Deep sleep and growth hormone peaking.
REM Sleep : Rapid Eyes movement. Blood pressure increases and heart rate increases.
*we go through all these sleep stages throughout the night.

Garmin simplifies all of it and divides sleeping pattern into Deep Sleep, Light Sleep and Awake. I set my sleep time to 12am to 7 am to assist the device in tracking my sleep. 

The graph explains my movement throughout the night. As clearly seen, the first quarter shows significant drop of movement as the brain activity slows down. In the middle of the night I was awaken, could be mosquito bite or even phone notifications which interrupted my deep sleep. 

The summary shows my sleeping pattern hours. Tracked by Garmin Forerunner 920xt.

Record breaking athletes take anabolic steroids to stimulate muscles growth, better strength and increasing the lean mass of an athlete. To overcome age limitations on athletic recovery from workout, growth hormone are injected to increase physical performance and build up injury resistance (faster repair). Both of them are illegal.

Sleeping on the other hand, was never illegal. Sleeping greatly improve recovery, repairs itself and rebuild muscles tissues. Because the output of growth hormone during sleep is at its max level, sleep is actually anabolic. Studies have shown that the more you sleep, the more testosterone the body produces. More testosterone means greater athletic performance. 

1. Stop watching electronic displays and turn off notifications to avoid interruption. We want to get into deep sleep, the longer the better.
2. Get adequate exercise during the day, not an hour before sleep time.
3. Shut down all mobile networks, transmissions and wifi hot spots. It decreases our sleep quality.
4. Sleep in the dark. The darker the better, sleep hormone melatonin can generate better. 

As your sleep improves, so does your recovery and athletic performance. You will get stronger the next ready and ready for higher exercise intensity the next day. Hope this article helps. Sync your Garmin and start checking your sleep =)


  1. Getting enough sleep is one of the simplest and most efficient methods of boosting your HGH levels.

    According to experts, getting eight hours of sleep is enough to optimize natural HGH production. HGH is mainly secreted during the third and fourth stage of the sleep cycle. The number of hours and the quality of sleep you are getting appear to be equally important for boosting HGH production.

  2. exactly! can't agree more with u =)

  3. thanks for sharing