Garmin Index™ Sleep Monitor

Introduction

This manual provides information on the Garmin Index Sleep Monitor. For warnings and other important information, refer to the "Important Safety and Product Information" guide included in the product packaging.

Getting Started

Follow these steps for initial setup and to familiarize yourself with the basic functions of your Index Sleep Monitor.

• Connect the sleep monitor to the charger to power it on (Activating the Index Sleep Monitor, page 2).
• Download and open the Garmin Connect™ app on your phone, then pair the devices (Pairing the Device with the Garmin Connect App, page 6).
• Charge the sleep monitor (Charging the Device, page 11).
• Check for software updates (Updating the Software Using the Garmin Connect App, page 12). Software updates can improve data privacy and security, and add new features.
• Activate the sleep monitor before sleeping (Activating the Index Sleep Monitor, page 2).

Device Overview

The Index Sleep Monitor includes the following components:

1. Sleep Monitor Band
2. Module
3. Sensor
4. Charging Port
5. LED
6. Module Pocket Opening

Activating the Sleep Monitor Band

1. Remove the protective film from the sensor on the back of the module.
2. Connect the cable (with the ▲ symbol) to the charging port.
3. Connect the other end of the cable to a USB charging port. The LED flashes in pairing mode when the device is ready to pair (Pairing the Device with the Garmin Connect App, page 6).

Wearing the Index Sleep Monitor Band

While you sleep, the sleep monitor band tracks your movement and sleep patterns. You can view your sleep statistics in your Garmin Connect account (Sleep Tracking, page 9).

1. Unfasten the sleep monitor band.
2. Loop the band through the securing bar 1.
3. Place your arm into the loop and slide the device onto your upper arm. The sleep monitor band should be above your elbow.
4. Bend your arm and fasten the end of the band ② to the strap at any point.
5. If necessary, remove the sleep monitor band from your arm and readjust it for a comfortable fit (Tips for Wearing the Sleep Monitor Band, page 4). TIP: After fitting the sleep monitor band to your arm, you should be able to slide the secured band on and off your arm without readjusting it each time.
6. Position the module on the outside or back of your arm.

Tips for Wearing the Sleep Monitor Band

WARNING: Some users may experience skin irritation with prolonged wear of the sleep monitor, especially if they have sensitive skin or allergies. If you experience any skin irritation, remove the device and allow your skin to heal. To prevent skin irritation, ensure the sleep monitor is clean and dry, and not too tight.

The Index Sleep Monitor band should be securely attached to your arm, but it should be comfortable to wear.

• NOTE: It is easier to adjust the sleep monitor band before putting it on.
• If you have a thicker arm, fasten the adjustable strap closer to the securing bar.
• Once you have properly adjusted the sleep monitor band, keep the loop so you can slide the sleep monitor band on and off during use without readjusting.
• Check the fit of the sleep monitor band to ensure it is as comfortable as possible during sleep. NOTE: Take time to find a comfortable position.
• Ensure the module pocket lies flat against your skin with no bulges.
• Do not overtighten the sleep monitor band on your arm.

Module Status LED

The LED indicates the status of the module.

Pairing and Setup

Pairing the Device with the Garmin Connect App

To use the connected features of your Index Sleep Monitor, you must pair it with the Garmin Connect app.

1. Place the device within 10 m (33 ft.) of your watch.
2. Go to your phone's app store and download, then open the Garmin Connect app.
3. Connect the module to a power source using the USB cable (Activating the Index Sleep Monitor, page 2). The LED flashes in pairing mode.
4. If you are re-pairing the device, tap the module 10 times within 2 seconds to enter pairing mode (optional).
5. Scan the QR code with your phone.
6. Follow the instructions in the Garmin Connect app to complete the pairing process.

Setting an Alarm

Before you can set an alarm, you must wake the Index Sleep Monitor and connect it to the Garmin Connect app.

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor.
3. Select Alarms > Add Alarm.
4. To set the alarm time, select Time.
5. Select Repeat to set or modify the alarm recurrence.
6. To adjust the alarm to the optimal sleep time, turn on Smart Alarm to align the wake-up window with the 30 minutes before the scheduled alarm. NOTE: This alarm will always sound in addition to any previous alarms at the selected time. For example, if you set the alarm for 8:00 AM, the alarm will begin to wake you between 7:30 AM and 8:00 AM.
7. Select Save.
8. To set and save additional alarms, select Add Alarm and repeat steps 4–7.

Editing an Alarm

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor.
3. Select Alarms > Edit.
4. Select an alarm.
5. Select a setting.
6. Select Save.

Snoozing or Stopping an Alarm

You can set an alarm in the Garmin Connect app (Setting an Alarm, page 6). When the module vibrates, select an option:

• Double-tap the module to snooze the alarm.
• Quadruple-tap the module to stop the alarm.

You can adjust the vibration level in the Garmin Connect app (Adjusting Vibration Strength, page 7).

System Settings

Setting Your Sleep Schedule

The device uses your sleep schedule to accurately measure sleep. Set your typical sleep times in the Garmin Connect app.

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor.
3. Select System > Sleep Schedule.
4. Enter your desired date range.
5. Select Bedtime and Wake-up Time, and enter specific times.

Adjusting Vibration Strength

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor.
3. Select System > Vibration Alarm.
4. Select the vibration strength. NOTE: Stronger vibrations reduce battery life.

Waking the Module

Press and hold your finger on the sensor on the back of the module for 5 seconds. The LED flashes as the device powers on.

Viewing Sleep Data

To view your sleep data in the Garmin Connect app, you must wake and connect your Index Sleep Monitor and the Garmin Connect app.

1. After waking up and completing your sleep, remove the sleep monitor band from your arm.
2. Bring the sleep monitor band close to your paired phone.
3. Open the Garmin Connect app. NOTE: The app must be open or running in the background.
4. Wait a few minutes for the sleep monitor band to sync sleep data with the Garmin Connect app. Sleep data also syncs with compatible Garmin watches if they are paired with the Garmin Connect app.
5. View your sleep data in the Garmin Connect app or on your primary Garmin wearable.

Manually Syncing Data with the Garmin Connect App

The Index Sleep Monitor automatically syncs data with the Garmin Connect app periodically when the device is awake and connected to the Garmin Connect app. You can also manually sync data at any time.

1. Bring the device close to your paired phone.
2. Open the Garmin Connect app. TIP: The app may already be open or running in the background.
3. Select ••• > Garmin Devices.
4. Select your Index Sleep Monitor.
5. Select .
6. Wait for the data to sync.
7. View your sleep data in the Garmin Connect app.

Sleep Tracking

While you sleep, the Index Sleep Monitor band automatically tracks your sleep and monitors your movement during your typical sleep hours. You can set your typical sleep hours in the Garmin Connect app. Sleep statistics include total sleep time, sleep stages, in-sleep movement, resting heart rate, and Body Battery™ changes. Your Sleep Coach provides recommendations for your sleep needs based on your sleep and activity history and HRV status. You can view detailed sleep statistics and set your sleep schedule in your Garmin Connect account (Setting Your Sleep Schedule, page 7).

For more information, visit: www.garmin.com/garmin-technology/health-science/sleep-tracking/.

Body Battery™

The sleep monitor analyzes heart rate variability, sleep quality, and sleep stages to determine your Body Battery level changes throughout the night. Your Body Battery will likely see the biggest changes when you are sleeping best. Activity and stress deplete your energy during the day, while naps and downtime can slow things down or even provide a boost.

NOTE: Illness, alcohol consumption, and stress may prevent you from fully recharging your Body Battery overnight.

Sync your sleep monitor with your Garmin Connect account to view the latest Body Battery changes, long-term trends, and more.

Pulse Oximeter

The Index Sleep Monitor band features a wrist-based pulse oximeter that measures your blood oxygen saturation. Knowing your oxygen saturation can provide insight into your overall health and how your body adapts to exercise and altitude. Your sleep monitor watch determines your blood oxygen level by sending light beams into your skin and then measuring how much light is absorbed by your skin. Your blood oxygen saturation is indicated by the SpO2 value.

In the Garmin Connect app, pulse oximeter readings appear as a percentage of your SpO2 value. You can view more details about your pulse oximeter readings, including trends over several days and any variations in your blood oxygen saturation percentage (Breathing Variations, page 11). For more information on pulse oximeter accuracy, visit garmin.com/ataccuracy.

Tips for Abnormal Pulse Oximeter Readings

• If you see abnormal pulse oximeter readings, or if readings are not appearing, try the following:
• Clean and dry your arm before applying the sleep monitor band.
• Wear the sleep monitor band at heart level.
• Do not apply sunscreen, lotion, or insect repellent under the sleep monitor band.
• Do not scratch the optical sensor on the back of the module.

Heart Rate Variability Status

Your Index Sleep Monitor band analyzes your heart rate values while you sleep to determine your heart rate variability (HRV), which is the variation in time between each heartbeat. Exercise, physical activity, sleep, nutrition, and healthy habits all influence your HRV. HRV values can vary greatly depending on your sex, age, and fitness level. A balanced HRV status can indicate healthy characteristics, such as good training and recovery balance, better cardiovascular fitness, and increased resilience to stress. An unbalanced or poor status may indicate fatigue, a greater need for recovery, or increased stress. For best results, wear the sleep monitor band while sleeping. It takes three consecutive nights of sleep data to display your HRV status.

Sync your sleep monitor band with your Garmin Connect account to view your current HRV status and trends.

Skin Temperature

The sensor on the Index Sleep Monitor band monitors changes in your skin temperature overnight. Skin temperature can vary over time, which may be related to your recent activities and sleep environment. Skin temperature can also indicate changes in your body temperature, which may help in the early detection of illness. View trends to help improve your sleep and well-being.

TIP: Women can use skin temperature variations to better track their menstrual or ovulation cycles. For more information, visit www.garmin.com/garmin-technology/health-science/womens-health/.

Wear the sleep monitor band for three nights to establish your baseline skin temperature.

Breathing Variations

WARNING: Your Index Sleep Monitor is not a medical device and is not intended to diagnose or monitor any medical condition. For more information on pulse oximeter accuracy, visit garmin.com/ataccuracy.

The optical heart rate sensor on the Index Sleep Monitor has a pulse oximeter function that can measure your breathing variations during sleep. The breathing variations indicator helps you pay attention to your sleep environment and overall well-being. Occasional or frequent breathing variations may be the result of lifestyle factors or your sleep environment. Talk to your doctor or a health care professional if you have concerns about your breathing variations.

You can view more details about your breathing variations in your Garmin Connect account, including trends from the past few days.

Device Information

Charging the Device

WARNING: The device contains a lithium-ion battery. For warnings and other important information, refer to the "Important Safety and Product Information" guide included in the product packaging.

NOTICE: Clean the connectors and the surrounding area thoroughly before charging to prevent corrosion.

NOTE: The device will not charge in temperatures outside the approved temperature range (Specifications, page 14).

A proprietary charging cable is included with your device. To view compatible accessories and replacement parts, visit buy.garmin.com or contact your Garmin dealer.

1. Locate the back of the module.
2. Connect the cable (with the ▲ symbol) to the charging port.
3. Connect the other end of the cable to a USB charging port.
4. Fully charge the device. The LED flashes while charging and is solid when charging is complete. It can take up to 2 hours to fully charge the device.

Connecting the Device to a Computer

Connecting your Index Sleep Monitor to a computer allows you to install software updates and transfer files and data related to your activities to your computer.

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor.
3. Select System > USB Mass Storage.
4. Enable Mass Storage Mode.
5. Connect the cable (with the symbol) to the device's connector port.
6. Connect the other end of the cable to a computer USB port. Your device appears as a portable device, removable drive, or removable volume, depending on your computer's operating system. NOTE: Mac® operating systems do not recognize the device by default. You must use Garmin Express™ software to access files on the device.

Updating the Software Using the Garmin Connect App

To update the device software using the Garmin Connect app, you need a Garmin Connect account and must have paired your device with a compatible phone (Pairing the Device with the Garmin Connect App, page 6). Sync your device with the Garmin Connect app (Manually Syncing Data with the Garmin Connect App, page 9). If new software is available, the Garmin Connect app will automatically send the update to the device.

Device Care

NOTICE: Avoid strong impacts and rough handling, as this can reduce the product's lifespan. Avoid using chemical cleaners, solvents, and insect repellents, as they can damage plastic parts. Do not store the device in a place exposed to high temperatures for extended periods, as this can cause permanent damage. Do not wash the module in a washing machine. The module can withstand occasional rain or splashes of water. The module can be damaged if washed or dried in a clothes dryer (Machine Washing, page 13). Do not use sharp or abrasive objects to clean the module. Do not scratch the sensor on the back of the module.

Removing and Inserting the Module in the Sleep Monitor Band

To wash the sleep monitor band, you must remove the module from the Index Sleep Monitor device (Machine Washing, page 13).

1. Open the adjustable fasteners to open the module pocket 1 on the sleep monitor band.
2. Slide the module out of the pocket 2.
3. To insert the module, slide it into the opened pocket with the Garmin logo facing up. TIP: When the module is in the sleep monitor band, the sensor and charging port should not be covered by fabric.

Machine Washing

Before washing the sleep monitor band in a washing machine, remove the module from the pocket (Removing and Inserting the Module in the Sleep Monitor Band, page 13).

• Secure the adjustable fasteners on the sleep monitor band before washing.
• Wash the sleep monitor band in a washing machine on a normal cycle, with or without other items.
• Place the sleep monitor band in a mesh laundry bag or wash bag to prevent the strap from tangling.
• Use a small amount of mild detergent. NOTE: Do not use bleach or detergents containing harsh chemicals, fabric softener, bleach, or abrasive cleaners!
• Start the washing machine on a gentle cycle with warm water up to 40°C (104°F).
• When air drying the sleep monitor band, hang it or lay it flat.

Specifications

¹The device is water-resistant to pressure equivalent to a 50-meter depth. For more information, visit www.garmin.com/waterrating.

Troubleshooting

Resetting the Device

You can reset your Index Sleep Monitor to the factory default settings.

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor.
3. Select System > Reset to Factory Defaults. The LED stays solid while the reset is in progress. NOTE: Resetting the device can take up to 10 minutes.
4. Re-pair the device (Pairing the Device with the Garmin Connect App, page 6).

Checking Battery Level

You can check the battery level in two ways:

• In the Garmin Connect app, select ••• > Garmin Devices, then select your Index Sleep Monitor.
• Remove the Index Sleep Monitor from your arm and check the LED. If the battery level is low, the device status indicator flashes .

The Sleep Monitor Band Does Not Sync with the App

• Ensure you have completed the setup procedure (Activating the Index Sleep Monitor, page 2).
• As soon as you wake up, remove the sleep monitor band from your arm so it syncs immediately with the Garmin Connect app.
• Place the sleep monitor band near your phone.
• Press and hold the sensor on the back of the module for 5 seconds to wake the module.
• If you have already paired the devices, turn off the Bluetooth function on your phone, then turn it back on.
• If you have already paired the devices, ensure the Garmin Connect app is active or running in the background.
• If you have already paired the devices, remove the Index Sleep Monitor from your phone's Bluetooth settings, then re-pair the devices (Pairing the Device with the Garmin Connect App, page 6).
• If you have not paired the devices, enable Bluetooth on your phone. Open the Garmin Connect app on your phone, select ••• > Garmin Devices, select your Index Sleep Monitor, and select to manually sync.

Getting More Information

• For additional manuals, articles, and software updates, visit support.garmin.com.
• For information on compatible devices and replacement parts, visit buy.garmin.com or contact your Garmin dealer.
• Visit www.garmin.com/ataccuracy.

The device is not a medical device. The pulse oximeter function is not available in all countries.