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Sleep Plus Stages™ sleep tracking
Sleep Plus Stages automatically tracks the amount and quality of your sleep and shows you how long you spent in each
sleep stage. It gathers your sleep time and sleep quality components into one easily glanceable value, sleep score. Sleep
score tells you how well you slept compared to the indicators of a good night’s sleep based on the current sleep science.
Comparing the components of the sleep score to your own usual level help you recognize which aspects of your daily
routine may affect your sleep and may need adjusting. Nightly breakdowns of your sleep are available on your watch and in
the Polar Flow app. Long-term sleep data in the Polar Flow web service helps you analyze your sleep patterns in detail.
How to start tracking your sleep with Polar Sleep Plus Stages™
1. The first thing you need to do is set your preferred sleep time in the Polar Flow or on your watch. In the Flow app,
tap your profile, and choose Your preferred sleep time. Choose your preferred time and tap Done. Or sign into
your Flow account or create a new one at flow.polar.com, and choose Settings > Physical settings > Your
preferred sleep time. Set your preferred time and choose Save. Set your preferred sleep time on your watch from
Settings > Physical settings > Your preferred sleep time.
Sleep time preference is the amount of sleep you want to get each night. By default, it is set to the average
recommendation for your age group (eight hours for adults from 18 to 64 years). If you feel that eight hours of
sleep is too much or too little for you, we recommend you adjust your preferred sleep time to meet your individual
needs. By doing this, you’ll get accurate feedback on how much sleep you got in comparison to your preferred
sleep time.
2. Continuous heart rate tracking needs to be enabled for Sleep Plus Stages to function. To enable Continuous HR
tracking go to Settings > General Settings > Continuous HR tracking and select On or Night-time only. Tighten
the wristband firmly around your wrist. The sensor on the back of the watch must be in constant touch with your
skin. For more detailed wearing instructions, see Wrist-based heart rate measurement.
3. Your watch detects when you fall asleep, when you wake up and how long you spent sleeping. The Sleep Plus
Stages measurement is based on recording the movements of your non-dominant hand with a built-in 3D
acceleration sensor and recording your heart’s beat-to-beat interval data from your wrist with an optical heart rate
sensor.
4. In the morning you can see your sleep score (1-100) from your watch. You get sleep stages information (light
sleep, deep sleep, REM sleep) and a sleep score after one night, including feedback on sleep themes (amount,
solidity and regeneration). After the third night, you get a comparison to your usual level.
5. You can record your own perception of your sleep quality in the morning by rating it on your watch or in the Flow
app. Your own rating is not taken into account in the sleep charge calculation, but you can record your own
perception and compare it to the sleep charge assessment you get.
Sleep data on your watch
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