Tracking your Sleep

Let’s start with sleep! We believe that sleep is the foundation to optimal health and performance. It’s hard to motivate yourself to exercise, make good food choices, and recover properly when you’re sleep deprived. We also need proper shut-eye to decrease our risk of chronic disease, perform at our best, and just feel awesome! 

You should be getting between 7-9 hours of sleep each night. And not just any sleep - quality sleep. VIIVIO will help you track both of these metrics - duration and quality!

Here’s how to track your sleep with VIIVIO on Apple Watch or iPhone:

Tracking Sleep with Apple Watch

If you’re using your Apple Watch, VIIVIO tracks changes in your heart rate and movement throughout the night to give you an accurate picture of how well you’re sleeping. We recommend using your Apple watch to track sleep as often as possible to get a full sleep analysis. Or you can use another smart device like an Oura ring that reports your heart rate to Apple Health. Learn more about syncing other apps to Apple Health here.

1. If you are tracking sleep on your Apple Watch, click on the purple sleep icon on the watch home screen.

2. Press “TRACK SLEEP” and then “Lock”. Keep your watch on your wrist so that it can track your movement and heart rate throughout the night.

Make sure to turn your watch to airplane mode so you’re not disturbed in the middle of the night and to save battery life!

3. You’ll need to unlock it first by turning the Digital Crown in the upper right corner of the watch. Then press “Stop” and “Save”.

Tracking Sleep with iPhone

You can still track your sleep using your iPhone but VIIVIO will only be able to track the time you spent in bed.

1. If you are tracking sleep on your iPhone, click on the “Plus” icon at the bottom of your home screen and then “Assess Sleep”.

2. Press “START” and put your phone beside your bed.

Make sure to turn your phone to airplane mode so you’re not disturbed in the middle of the night and to save battery life!

3. When you wake up, press “STOP” and “SAVE”.

Once you’ve saved your sleep score, you will see a detailed summary of your sleep on the VIIVIO iPhone app including:

Sleep Duration. This is the time from the moment you hit “Start” until you hit “Stop” at the end of the night. 

Time Awake. VIIVIO is able to detect changes in your heart rate and movement to determine how much time you’re awake during the night. 

Sleep Efficiency. This is a measure of time spent asleep (either in REM, light, or deep sleep) in relation to time spent in bed. 

Sleep Stages. VIIVIO tracks time spent in REM, Light, and Deep Sleep through a combination of heart rate and accelerometry measurements. All have different functions and therefore all are important for physical and mental recovery. 

Sleep Quality. VIIVIO gives you an overall rating of your sleep based on time in bed, sleep efficiency, and the relative times spent in REM, Light, and Deep Sleep.

Resting Heart Rate. Your lowest heart rate recorded during the night. 

You will be given a Sleep Score out of 10 based on these measurements.

If you scroll down further to Analysis, you will see graphs for time spent in each sleep stage, resting heart rate, heart rate variability, and restlessness:

Sleep Stages. On average, 50% of the night should be taken up by light sleep, with deep and REM sleep taking up the rest of the time equally. In general, deep sleep happens more in the first half of the night while REM sleep happens more in the second half of the night.

Resting Heart Rate. A gradual decrease in heart rate throughout the night is indicative of proper recovery. 

Heart Rate Variability. Heart Rate Variability (HRV) is a measure of the variations in time between heart beats. A higher variation in beat-to-beat time is indicative of low stress. While HRV will fluctuate throughout the night depending on the sleep stage, in general a gradual increase in HRV throughout the night is indicative of proper recovery. 

Restlessness. VIIVIO will measure the number of times you’re awake or else in a very light sleep throughout the night. It’s natural to wake up several times per night, provided you are able to go back to sleep fairly quickly. 

You can also see an expanded view of each graph by clicking on the arrow in the top right corner.

Next, we’re going to dive into the various features of the MOVE function and how to track your activities.

If you have any questions, the FAQ page can be found here. Or feel free to reach out to us at support@viiv.io.

Talk soon!

The VIIVIO Team