Garmin Index™ Sleep Monitor User Manual

Introduction

Read all product warnings and other important information in the "Important Safety and Product Information" guide that accompanies the product.

Getting Started

For first-time use of the Index Sleep Monitor sleep band, follow these steps to set it up and learn the basic functions:

• Connect the module to the charger to turn on the sleep band (Activating the Sleep Band, page 2).
• Download the Garmin Connect™ app to your smartphone and pair the devices (Pairing the Device with the Garmin Connect App, page 5).
• Charge the sleep band (Charging the Device, page 11).
• Check for software updates (Updating the Software with the Garmin Connect App, page 12). Software updates provide changes and optimizations for privacy, security, and features.
• Activate the sleep band before sleeping (Activating the Sleep Band, page 2).

Device Overview

The Index Sleep Monitor consists of the following parts:

• 1. Sleep Band: The adjustable strap for wearing the device.
• 2. Module: The main unit containing the sensors and electronics.
• 3. Sensor: The optical sensor on the back of the module.
• 4. Charging Port: The connector for charging the device.
• 5. LED: The status indicator light.
• 6. Module Pocket Opening: The opening in the sleep band where the module is inserted.

Activating the Sleep Band

1. Remove the protective film from the sensor on the back of the module.
2. Insert the cable (end with the [triangle symbol]) into the charging port.
3. Connect the other end of the cable to a USB charging port. The LED will blink [purple] when the pairing mode is active (Pairing the Device with the Garmin Connect App, page 5).

Wearing the Index Sleep Monitor Sleep Band

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

1. Unfold the sleep band.
2. Thread the sleep band through the loop [1] to create a strap.
3. Slide your arm through the loop and slide the sleep band up your upper arm. The sleep band should be above your elbow.
4. Bend your arm and secure the end of the band [2] using the hook-and-loop closure.
5. Adjust the sleep band as needed until it fits comfortably (Tips for Wearing the Sleep Band, page 4). TIP: After adjusting the sleep band for a proper fit, you should be able to put on and take off the closed sleep band without readjusting it each time.
6. Position the module pocket so it is on the outside or back of your arm.

Tips for Wearing the Sleep Band

CAUTION: Some users may experience skin irritation after prolonged wear of the sleep band. This is especially true for users with sensitive skin or allergies. If you notice skin irritation, remove the sleep band and allow the skin to heal. To prevent skin irritation, ensure the sleep band is clean and dry, and do not wear it too tightly on your arm.

The Index Sleep Monitor sleep band should fit snugly on your arm, but be comfortable to wear.

• It may be easier to adjust the sleep band before putting it on.
• For larger arms, secure the hook-and-loop closure closer to the loop.
• After adjusting the sleep band for a proper fit, do not open the loop, so you can put on and take off the sleep band without further adjustments.
• Check the fit of the sleep band so it is not uncomfortable during sleep. TIP: It may take a little time to find the right fit.
• Ensure the module pocket lies flat against the skin. It should not wrinkle.
• Do not overtighten the sleep band on your arm.

The module pocket and loop should be on the outside or back of your arm. TIP: If it is more comfortable for you, you can wear the module closer to the inside of your arm. Avoid tight clothing that could put pressure on the sleep band. Wash the sleep band before wearing it for the first time (Machine Washing, page 13).

Device Status LED

Pairing and Setup

Pairing the Device with the Garmin Connect App

The Index Sleep Monitor sleep band must be paired with the Garmin Connect app to use online features.

1. Ensure your smartphone and device are within 10 m (33 ft.) of each other.
2. Install the Garmin Connect app from your smartphone's app store, and open it.
3. Connect the module to a power source using the USB cable (Activating the Sleep Band, page 2). The device status LED blinks [purple] when pairing mode is active. The device stays in pairing mode for 5 minutes.
4. If you are re-pairing the device, tap the module 10 times quickly within 2 seconds to activate pairing mode (optional).
5. Scan the QR code with your smartphone.
6. Follow the instructions in the Garmin Connect app to complete pairing.

Setting an Alarm

To set an alarm, the Index Sleep Monitor device must be active and connected to the Garmin Connect app.

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor device.
3. Select Alarms > Add Alarm.
4. Select Time to set the alarm time.
5. Select Repeat to set or adjust the alarm repetition.
6. Enable Smart Alarm to set an alarm that wakes you gently within a 30-minute window based on optimal sleep timing. TIP: The alarm will always sound at the selected time, and also at earlier wake-up times. For example, if you set an alarm for 8:00 AM, the smart alarm will wake you gently between 7:30 AM and 8:00 AM.
7. Select Save.
8. Select Add Alarm and repeat steps 4 through 7 to set and save additional alarms.

Editing Alarms

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor device.
3. Select Alarms > Edit.
4. Select an alarm.
5. Select an option.
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:

• Tap the module twice quickly to activate the snooze function.
• Tap the module four times quickly to stop the alarm.

Set the vibration level in the Garmin Connect app (Setting the Vibration Level, page 7).

System Settings

Setting Sleep Times

The device uses your sleep times to capture accurate sleep data. Set your normal sleep times in the Garmin Connect app.

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

Setting the Vibration Level

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor device.
3. Select System > Alarm Vibration.
4. Select the vibration level. TIP: A higher vibration level reduces battery life.

Activating the Module

Place your finger over the sensor on the back of the module for 5 seconds.

The LED blinks [white] while the device is powering on.

Viewing Sleep Data

To view sleep data in the Garmin Connect app, both the Index Sleep Monitor device and the Garmin Connect app must be active and connected.

1. When you wake up after sleeping, remove the sleep band from your arm.
2. Bring the sleep band close to the paired smartphone.
3. Open the Garmin Connect app. TIP: The app must be open or running in the background.
4. Wait a few minutes for the sleep band to sync sleep data with the Garmin Connect app. The sleep data also syncs with a compatible Garmin® watch paired with Garmin Connect.
5. View your sleep data in the Garmin Connect app or on your primary Garmin wearable.

The screen displays sleep data including Sleep Score, Sleep Coach, time spent in different sleep stages (Deep, Light, REM, Awake), Breathing Variations, Resting Heart Rate, Avg SpO₂, Avg Respiration, Body Battery Change, Lowest SpO₂, Lowest Respiration, and Restless Moments.

Manually Syncing Data with the Garmin Connect App

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

1. Bring the device near the paired smartphone.
2. Open the Garmin Connect app. TIP: The app can be open or running in the background.
3. Select ••• > Garmin Devices.
4. Select your Index Sleep Monitor device.
5. Select [sync icon].
6. Wait while the data syncs.
7. View the sleep data in the Garmin Connect app.

Sleep Monitoring

While you sleep, the Index Sleep Monitor automatically detects your sleep stages and tracks your movements during your normal sleep times. You can set your sleep times in the Garmin Connect app. Sleep statistics provide information about total sleep hours, sleep stages, sleep movement, resting heart rate, Body Battery™ changes, and more. The Sleep Coach provides recommendations for sleep needs based on your sleep and activity log and HRV status. You can view detailed sleep statistics and set sleep times in your Garmin Connect account (Setting Sleep Times, page 7). For more information, visit www.garmin.com/garmin-technology/health-science/sleep-tracking/.

Body Battery

The sleep band analyzes heart rate variability, sleep quality, and sleep stages to determine the nightly change in your Body Battery. The greatest change in Body Battery is expected after a good night's sleep. Activity and stress deplete energy reserves throughout the day, while naps and restorative moments can slow depletion or even provide an energy boost.

TIP: Illness, alcohol consumption, and stress can prevent a full overnight recovery of Body Battery.

Sync the sleep band with your Garmin Connect account to view the current Body Battery change, long-term trends, and additional details.

Pulse Oximeter

The Index Sleep Monitor sleep band is equipped with a pulse oximeter function to measure your blood oxygen saturation. Knowing your blood oxygen saturation can provide a better understanding of your overall health and help you determine how your body adapts to higher altitudes. The sleep band calculates blood oxygen by shining light into your skin and checking how the light is absorbed. This is also referred to as SpO₂.

In the Garmin Connect app, pulse oximeter values are displayed as a percentage of SpO₂. Here you can view additional details about pulse oximeter data, including trends over several days and changes in the percentage of blood oxygen saturation (Breathing Variations, page 10). For more information on the accuracy of Pulse Ox measurements, visit garmin.com/ataccuracy.

Tips for Troubleshooting Inaccurate Pulse Oximeter Data

If pulse oximeter data is inaccurate or not displayed, try these tips:

• Wash and dry your arm before putting on the sleep band.
• Wear the sleep band at heart level.
• Do not apply sunscreen, lotions, or insect repellent under the sleep band.
• Do not scratch the optical sensor on the back of the module.

Heart Rate Variability Status

The Index Sleep Monitor sleep band analyzes your heart rate data while you sleep to determine your heart rate variability (HRV), which is the variation in time between heartbeats. Training, physical activity, sleep, nutrition, and healthy habits affect your HRV. HRV values can vary significantly based on gender, age, and fitness level. A balanced HRV status can indicate positive health signs, such as a good balance of training and recovery, better cardiovascular fitness, and good stress resilience. An unbalanced or poor status may indicate fatigue, a greater need for recovery, or increased stress. You will achieve the best results when wearing the sleep band consistently during sleep. To view your HRV status, the sleep band requires at least three weeks of sleep data.

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

Skin Temperature

The Index Sleep Monitor sleep band module has a sensor that records skin temperature changes overnight. Skin temperature changes over time, which can be due to recent activity and sleep environment. Skin temperature can also provide insight into changes in overall body temperature and may be an early indicator of illness. View trends to get tips for optimizing sleep and health.

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

You must wear the sleep band for at least three nights to get a baseline skin temperature.

Breathing Variations

CAUTION: The Index Sleep Monitor device is not a medical device and is not intended for diagnosing or monitoring medical conditions. For more information on Pulse Ox measurement accuracy, visit garmin.com/ataccuracy.

The optical heart rate sensor on the Index Sleep Monitor device supports a Pulse Ox function that can measure breathing variations during the night. Insights into breathing variations provide more information about your sleep environment and overall well-being. Occasional or frequent breathing variations may be due to individual lifestyle factors or the sleep environment. Consult your doctor if you have concerns about your breathing variations. In your Garmin Connect account, you can view additional details about breathing variations, including trends over several days.

Device Information

Charging the Device

WARNING: This device contains a lithium-ion battery. Read all product warnings and other important information in the "Important Safety and Product Information" guide that accompanies the product.

TIP: To protect against corrosion, clean and dry the charging contacts and the surrounding area thoroughly before charging.

TIP: The device will not charge outside the approved temperature range (Technical Specifications, page 14).

The device comes with a proprietary charging cable. Optional accessories and replacement parts are available at buy.garmin.com. You can also contact your Garmin dealer.

1. View the back of the module.
2. Insert the cable (end with the [triangle symbol]) into the charging port.
3. Connect the other end of the cable to a USB charging port.
4. Charge the device until it is fully charged. The LED blinks [white] during charging. The LED is solid [green] when charging is complete. Charging can take up to 2 hours.

Connecting the Device to a Computer

You can connect the Index Sleep Monitor device to a computer to install software updates or transfer activity files or data to the computer.

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor device.
3. Select System > USB File Access.
4. Enable the USB File Access option.
5. Insert the cable (end with the [triangle symbol]) into the device's charging port.
6. Connect the other end of the cable to a USB port on the computer. Depending on the computer's operating system, the device will appear as a portable device or removable drive. TIP: Mac® operating systems do not recognize the device by default. You must use the Garmin Express™ software to interact with files on the device.

Updating the Software with the Garmin Connect App

To update the device software with the Garmin Connect app, you need a Garmin Connect account and must pair the device with a compatible smartphone (Pairing the Device with the Garmin Connect App, page 5). Sync the device with the Garmin Connect app (Manually Syncing Data with the Garmin Connect App, page 8). When new software is available, the Garmin Connect app will automatically send the update to the device.

Device Care

TIP: Do not expose the device to strong shocks, and use it carefully. Otherwise, the product's lifespan may be shortened.

• Do not use chemical cleaners, solvents, or insect repellents that could damage plastic parts or the surface.
• Do not store the device in locations where it may be exposed to extreme high or low temperatures for extended periods, as this could cause damage to the device.
• Do not wash the module in a washing machine. The module should withstand occasional rain or splashes of water. If the module is washed in a washing machine or dried in a dryer, it could be damaged (Machine Washing, page 13).
• Do not use sharp or rough objects to clean the module.
• Do not scratch the sensor on the back of the module.

Removing and Inserting the Module in the Sleep Band

You must remove the module from the Index Sleep Monitor to wash the sleep band (Machine Washing, page 13).

1. Open the hook-and-loop closure to open the module pocket [1] on the sleep band.
2. Slide the module out of the pocket [2].
3. To insert, slide it into the opened pocket with the Garmin logo facing forward. TIP: When the module is in the sleep band, ensure the sensor and charging port are not covered by fabric.

Machine Washing

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

• Secure the hook-and-loop closure of the sleep band before washing.
• Wash the sleep band in a washing machine with a normal load or separately.
• Use a laundry bag or wash net for the sleep band to prevent it from tangling in the washing machine.
• Use a small amount of mild detergent. TIP: Do not use detergents containing harsh chemicals, fabric softeners, bleach, or abrasive cleaners.
• Select the gentle wash cycle and a water temperature of 40 °C (104 °F) maximum.
• Air-dry the sleep band. Hang it up or lay it flat to dry.

Technical Specifications

¹ The device withstands pressure equivalent to a depth of 50 meters. For more information, visit www.garmin.com/waterrating.

Troubleshooting

Resetting the Device

You can reset the Index Sleep Monitor to factory settings. TIP: Resetting the device deletes all long-term data, such as skin temperature and heart rate variability (HRV).

1. In the Garmin Connect app, select ••• > Garmin Devices.
2. Select your Index Sleep Monitor device.
3. Select System > Factory Reset. The LED blinks continuously [red/green/yellow] until the reset is complete. TIP: Resetting the device can take up to 10 minutes.
4. Re-pair the device (Pairing the Device with the Garmin Connect App, page 5).

How to Check Battery Level

There are two ways to check the battery level:

• In the Garmin Connect app, select ••• > Garmin Devices and then your Index Sleep Monitor.
• Remove the Index Sleep Monitor from your arm and quickly look at the LED. The device status LED blinks [red] when the battery level is very low.

My Sleep Band Does Not Sync with the App

• Ensure you have completed the setup (Activating the Sleep Band, page 2).
• Remove the sleep band from your arm immediately after waking up so it syncs with the Garmin Connect app promptly.
• Bring the sleep band within range of the smartphone.
• Place your finger over the sensor on the back of the module for 5 seconds to activate the module.
• If the devices are already paired, disable Bluetooth® on your smartphone and then re-enable the feature.
• If the devices are already paired, ensure the Garmin Connect app is active or running in the background.
• If the devices are already paired, remove the Index Sleep Monitor from your smartphone's Bluetooth settings and re-pair the devices (Pairing the Device with the Garmin Connect App, page 5).
• If the devices are not yet paired, enable Bluetooth technology on your smartphone.
• Open the Garmin Connect app on your smartphone and select ••• > Garmin Devices. Select your Index Sleep Monitor, then [sync icon] to sync the devices manually.

Additional Information Sources

• Additional manuals, articles, and software updates can be found at support.garmin.com.
• Visit buy.garmin.com or contact a Garmin dealer for information on compatible devices and replacement parts.
• Visit www.garmin.com/ataccuracy.

This is not a medical device. The Pulse Oximeter function is not available in all countries.