Garmin Index™ Sleep Monitor Owner's Manual

Introduction

WARNING: See the Important Safety and Product Information guide in the product box for product warnings and other important information.

Getting Started

When using your Index Sleep Monitor sleep band for the first time, complete these tasks to set it up and learn the basic features:

• Plug the sleep band into the charger to turn it on (Activating the Sleep Band, page 2).
• Download the Garmin Connect™ app to your phone and pair the devices (Pairing Your Device with the Garmin Connect App, page 6).
• Charge the sleep band (Charging the Device, page 11).
• Check for software updates (Updating the Software Using the Garmin Connect App, page 12). Software updates provide changes and improvements to 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 components:

• 1. Sleep band: The adjustable band worn on the arm.
• 2. Module: The main unit containing sensors and electronics.
• 3. Sensor: The part of the module that contacts the skin.
• 4. Charging port: Where the charging cable connects.
• 5. LED: Indicates device status.
• 6. Module pocket opening: The slot on 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. Plug the cable (▲ end) into the charging port.
3. Plug the other end of the cable into a USB charging port. The LED flashes ? in active pairing mode. The device is in pairing mode for 5 minutes.

Putting on the Index Sleep Monitor Sleep Band

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

1. Unfold the sleep band.
2. Form a loop with the band by threading the sleep band through the retaining bar 1.
3. Place your arm into the loop and slide the sleep band to your upper arm. The sleep band should be above your elbow.
4. Bend your arm and fasten the end of the band 2 onto a hook and loop section.
5. If necessary, remove the sleep band from your arm and adjust the band so it is comfortable (Tips for Wearing the Sleep Band, page 4). TIP: After adjusting the sleep band for a proper fit, you should be able to slide it on and off without adjusting it each time.
6. Position the module 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 use of the sleep band, especially if the user has sensitive skin or allergies. If you notice any skin irritation, remove the sleep band and allow your skin time to heal. To help prevent skin irritation, ensure the sleep band is clean and dry, and do not overtighten it.

• The Index Sleep Monitor sleep band should be lightly snug on the arm while remaining comfortable.
• NOTE: It may be easier to adjust the sleep band before wearing it.
• For larger arms, fasten the hook and loop strap closer to the retaining bar.
• After adjusting the sleep band for a proper fit, keep the loop formed so you can slide the sleep band on and off during use without additional adjustment.
• Check your sleep band fit to minimize discomfort during sleep. NOTE: It may take time to find a comfortable fit.
• Make sure the module pocket lays flat against the skin with no puckering.
• Do not overtighten the sleep band on the arm.
• Avoid tight clothing that could compress the sleep band.
• Wash the sleep band before wearing it for the first time (Machine Washing, page 13).

Module Status LED

Pairing and Setup

Pairing Your Device with the Garmin Connect App

To use the connected features of the Index Sleep Monitor sleep band, it must be paired with the Garmin Connect app.

1. Bring your phone within 10 m (33 ft.) of your device.
2. From the app store on your phone, install and open the Garmin Connect app.
3. Plug the module into a power source with the USB cable (Activating the Sleep Band, page 2). The device status LED flashes ? in active pairing mode. The device is in pairing mode for 5 minutes.
4. If you are pairing again, quickly tap the module 10 times in 2 seconds to enter pairing mode (optional).
5. Scan the QR code with your phone.
6. Follow the on-screen instructions on the Garmin Connect app to complete the pairing process.

Setting an Alarm

Before you can set an alarm, your Index Sleep Monitor device must be awake and connected to the Garmin Connect app.

1. From the Garmin Connect app, select ••• > Garmin Devices.
2. Select the Index Sleep Monitor device.
3. Select Alarms > Add Alarm.
4. Select Time to set the alarm time.
5. Select Repeat to set or customize the alarm recurrence.
6. To set an alarm to gently wake you in the 30-minute window before your scheduled alarm based on optimal sleep timing, turn on Smart Wake Alarm. NOTE: Your alarm will always go off at your selected time in addition to any earlier alarms. For example, if you set your alarm for 8:00 am, the alarm may gently alert you to wake up some time between 7:30 and 8:00 am.
7. Select Save.
8. To set and save additional alarms, select Add Alarm and repeat steps 4 through 7.

Editing an Alarm

1. From the Garmin Connect app, select ••• > Garmin Devices.
2. Select the 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 use the Garmin Connect app to set an alarm (Setting an Alarm, page 6).

As the module is vibrating, select an option:

• To snooze the alarm, quickly tap the module twice.
• To stop the alarm, quickly tap the module four times.

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

System Settings

Setting Your Sleep Schedule

Your device uses your sleep schedule as a guide to accurately measure your sleep. Use the Garmin Connect app to set your typical sleep hours.

1. From the Garmin Connect app, select ••• > Garmin Devices.
2. Select the Index Sleep Monitor device.
3. Select System > Sleep Schedule.
4. Select the day range you want to set.
5. Select Bed Time and Wake Time, and enter the specific times.

Setting the Vibration Level

1. From the Garmin Connect app, select ••• > Garmin Devices.
2. Select the Index Sleep Monitor device.
3. Select System > Alert Vibration.
4. Select the vibration level. NOTE: A higher vibration level decreases battery life.

Waking Up the Module

Place your finger over the sensor on the back of the module for 5 seconds. The LED flashes ⚪ as the device turns on.

Viewing Your Sleep Data

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

1. After you wake up and finish sleeping, remove the sleep band from your arm.
2. Bring the sleep band near the 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 band to sync the sleep data to the Garmin Connect app. The sleep data also syncs to a compatible Garmin watch that is paired with Garmin Connect.
5. View your sleep data in the Garmin Connect app or on your Garmin primary wearable.

Manually Syncing Data with the Garmin Connect App

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

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

Sleep Tracking

While you are sleeping, the Index Sleep Monitor sleep band automatically detects your sleep and monitors your movement during your normal sleep hours. You can set your sleep schedule in the Garmin Connect app. Sleep statistics include total hours of sleep, sleep stages, sleep movement, resting heart rate, Body Battery™ change, and more. Your sleep coach provides sleep need recommendations based on your sleep and activity history, and HRV status. You can view detailed sleep statistics and set your sleep schedule on your Garmin Connect account (Setting Your Sleep Schedule, page 7).

For more information, go to www.garmin.com/garmin-technology/health-science/sleep-tracking/.

Body Battery

Your sleep band analyzes your heart rate variability, sleep quality, and sleep stages to determine your overnight Body Battery change. You can expect to see the highest Body Battery change with a good night's sleep. Activity and stress combine to drain your energy throughout the day, while naps and restful moments can slow things down or even give you a boost.

NOTE: Illness, alcohol consumption, and stress can prevent you from fully charging your Body Battery overnight. Sync your sleep band with your Garmin Connect account to view your most up-to-date Body Battery change, long-term trends, and additional details.

Pulse Oximeter

The Index Sleep Monitor sleep band has a pulse oximeter feature to gauge the saturation of oxygen in your blood. Knowing your oxygen saturation can be valuable in understanding your overall health and help you determine how your body is adapting to altitude. Your sleep band gauges your blood oxygen level by shining light into the skin and checking how much light is absorbed. This is referred to as SpO2.

On your Garmin Connect app, your pulse oximeter readings appear as an SpO2 percentage. Here you can view additional details about your pulse oximeter readings, including trends over multiple days, as well as any variations in your oxygen saturation percentage (Breathing Variations, page 10). For more information on pulse oximeter accuracy, go to garmin.com/ataccuracy.

Tips for Erratic Pulse Oximeter Data

• Clean and dry your arm before putting on the sleep band.
• Wear the sleep band at heart level.
• Avoid wearing sunscreen, lotion, and insect repellent under the sleep band.
• Avoid scratching the optical sensor on the back of the module.

Heart Rate Variability Status

Your Index Sleep Monitor sleep band analyzes your heart rate readings while you are sleeping to determine your heart rate variability (HRV), which is the changing length of time between two heartbeats. Training, physical activity, sleep, nutrition, and healthy habits all impact your heart rate variability. HRV values can vary widely based on gender, age, and fitness level. A balanced HRV status may indicate positive signs of health such as good training and recovery balance, greater cardiovascular fitness, and resilience to stress. An unbalanced or poor status may be a sign of fatigue, greater recovery needs, or increased stress. For best results, you should consistently wear the sleep band while sleeping. The sleep band requires three weeks of consistent sleep data to display your heart rate variability status.

Sync your sleep band with your Garmin Connect account to view your current heart rate variability status and trends.

Skin Temperature

The module on the Index Sleep Monitor sleep band has a sensor designed to track variations in your skin temperature overnight. Your skin temperature changes over time, which can be related to your recent activity and sleep environment. Skin temperature can also be a sign of changes in your overall body temperature, potentially providing an early indication of illness. Watch the trends for clues to improve your sleep and health.

TIP: For women, you can also use skin temperature variations to better track your menstrual or ovulation cycle. For more information, go to www.garmin.com/garmin-technology/health-science/womens-health/.

You must wear your sleep band for three nights to establish your skin temperature baseline.

Breathing Variations

CAUTION: The Index Sleep Monitor device is not a medical device and is not intended for the diagnosis or monitoring of any medical condition. For more information on pulse oximeter accuracy, go to garmin.com/ataccuracy.

The optical heart rate sensor on the Index Sleep Monitor device has a pulse oximeter feature that can measure your overnight breathing variations. Breathing variation insights are provided to enhance awareness of your sleep environment and general wellness. Occasional or frequent breathing variations may be due to your individual lifestyle factors or your sleeping environment. Contact your doctor or healthcare provider if you're concerned about your level of breathing variations.

On your Garmin Connect account, you can view additional details about breathing variations, including trends over multiple days.

Device Information

Charging the Device

WARNING: This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for product warnings and other important information.

NOTICE: To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging.

NOTE: The device will not charge when it is outside of the approved temperature range (Specifications, page 14).

Your device comes with a proprietary charging cable. For optional accessories and replacement parts, go to buy.garmin.com, or contact your Garmin dealer.

1. Locate the back of the module.
2. Plug the cable (▲ end) into the charging port.
3. Plug the other end of the cable into a USB charging port.
4. Charge the device completely. The LED flashes ⚪ while charging. The LED is solid ? when charging is complete. Fully charging the device can take up to 2 hours.

Connecting the Device to Your Computer

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

1. From the Garmin Connect app, select ••• > Garmin Devices.
2. Select the Index Sleep Monitor device.
3. Select System > USB File Access.
4. Enable File Access Over USB.
5. Plug the cable (▲ end) into the charging port on the device.
6. Plug the other end of the cable into a computer USB port.

Depending on your computer operating system, the device appears as either a portable device, a removable drive, or a removable volume.

NOTE: Mac® operating systems do not detect the device by default. You must use Garmin Express™ software to interact with files on your device.

Updating the Software Using the Garmin Connect App

Before you can update your device software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the device with a compatible phone (Pairing Your 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). When new software is available, the Garmin Connect app automatically sends the update to your device.

Device Care

NOTICE:

• Avoid extreme shock and harsh treatment, because it can degrade the life of the product.
• Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.
• Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause permanent damage.
• Do not wash the module in the washing machine. The module should withstand occasional rain or water splashes. Putting the module in the washing machine or dryer may damage the module (Machine Washing, page 13).
• Do not use a sharp or abrasive object to clean the module.
• Avoid scratching the sensor on the back of the module.

Removing and Inserting the Module into the Sleep Band

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

1. Release the hook and loop fasteners to open the module pocket 1 on the sleep band.
2. Slide the module out of the pocket 2.
3. To insert the module, slide it into the open pocket with the Garmin logo facing up. TIP: When the module is in the sleep band, the sensor and charging port must be clear of any fabric.

Machine Washing

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

• Attach the hook and loop closures on the sleep band before washing.
• Wash the sleep band in the washing machine with a regular load of laundry or by itself.
• Place the sleep band in a washing bag or mesh laundry bag to prevent the strap from getting tangled.
• Use a small amount of mild detergent. NOTE: Do not use bleach or detergents that contain harsh chemicals, fabric softener, bleach, or abrasive materials.
• Run the washing machine on the gentle cycle, with warm water at a maximum temperature of 40°C (104°F).
• When air drying the sleep band, hang it up or lay it flat.

Specifications

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

Troubleshooting

Resetting the Device

You can reset the Index Sleep Monitor to the factory default values.

NOTE: Resetting the device deletes long-term data such as skin temperature and heart rate variability (HRV).

1. From the Garmin Connect app, select ••• > Garmin Devices.
2. Select the Index Sleep Monitor device.
3. Select System > Factory Reset. The LED flashes ? continuously, until the reset is complete. NOTE: Resetting the device can take up to 10 minutes.
4. Pair again (Pairing Your Device with the Garmin Connect App, page 6).

How do I check the battery level?

There are two different ways to check the battery level.

• On the Garmin Connect app, select ••• > Garmin Devices, and select the Index Sleep Monitor.
• Remove the Index Sleep Monitor from your arm, and quickly check the LED. The device status flashes ? when the battery level is critically low.

My sleep band will not sync with the app

• Verify that you have completed the setup process (Activating the Sleep Band, page 2).
• Remove the sleep band from your arm immediately after waking so the sleep band syncs immediately to the Garmin Connect app.
• Bring the sleep band within range of your phone.
• Place your finger over the sensor on the back of the module for 5 seconds to wake it up.
• If your devices are already paired, turn Bluetooth® off on your phone, and turn it back on.
• If your devices are already paired, make sure the Garmin Connect app is awake or running in the background.
• If your devices are already paired, remove the Index Sleep Monitor from the Bluetooth settings on your phone, and pair the devices again (Pairing Your Device with the Garmin Connect App, page 6).
• If your devices are not paired, enable Bluetooth technology on your phone.
• On your phone, open the Garmin Connect app, select ••• > Garmin Devices, select the Index Sleep Monitor, and select ? to manually sync.

Getting More Information

• Go to support.garmin.com for additional manuals, articles, and software updates.
• Go to buy.garmin.com, or contact your Garmin dealer for information about compatible devices and replacement parts.
• Go to www.garmin.com/ataccuracy.

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