As we approach World Sleep Day 2025, Garmin's latest sleep score data offers a unique glimpse into how people worldwide are sleeping. The analysis of millions of users' sleep patterns reveals improving global trends, significant variations by region and demographics, and ongoing debates about the accuracy of wearable sleep tracking.
Understanding Garmin's Sleep Score System
Garmin's sleep score is a numerical rating between 1 and 100, designed to measure sleep quality based on multiple physiological metrics. Scores are categorized into four ranges:
- Below 60: Poor
- 60-79: Fair
- 80-89: Good
- 90-100: Excellent
The scoring system is powered by Advanced Sleep Monitoring, a feature available on most Garmin smartwatches and fitness trackers. These devices use heart rate, heart rate variability, and movement detection to estimate sleep stages and overall sleep quality.
Key Sleep Metrics Tracked by Garmin
- Total sleep duration
- Time spent in each sleep stage (light, deep, REM)
- Sleep movement and restlessness
- Respiration rate and heart rate trends
By combining these factors, Garmin provides insights into both the quantity and quality of sleep, helping users monitor their long-term sleep health.
The Technology Behind Sleep Tracking
Garmin’s sleep tracking estimates sleep stages based on heart rate variability and motion detection. In the Garmin Connect app, users see their sleep data as a color-coded timeline:
- Light sleep – Light blue
- Deep sleep – Dark blue
- REM sleep – Pink
- Awake periods – Gray
The accuracy of these measurements depends on the device's sensors and algorithms, with variability across different models and firmware updates.
Global Sleep Insights: How the World Sleeps in 2025
Garmin's latest sleep data reveals that the average global sleep score in 2024 was 72, up from 70 in 2023. This suggests users may be adopting better sleep habits or improving their understanding of rest through tracking.
- Three out of four Garmin users had sleep scores in the "Fair" or "Good" range.
- Elite athletes recorded higher average sleep scores, showing a connection between training and recovery.
- Women slightly outperformed men in sleep quality, with an average score of 71 compared to 70.
Age-Based Sleep Trends
Garmin’s data shows a gradual decline in sleep scores with age, which aligns with established sleep science.
- Ages 13-30: 73
- Ages 31-40: 71
- Ages 41-50: 70
- Ages 51-60: 68
- Ages 61-70: 66
- Ages 71-80: 63
These findings highlight how sleep architecture changes over time, leading to lighter, more fragmented sleep in older adults.
Regional Sleep Patterns
Garmin’s sleep rankings by country show some surprising results:
- Best Sleepers: Iceland (77), Finland (77), Venezuela (76)
- United States: 73, among the lowest for developed nations
- United Kingdom and Ireland: Improved sleep scores, ranking in the global top 10
These variations suggest that cultural habits, work-life balance, and environmental factors all play a role in sleep quality.
Sleep and Athletic Performance
Garmin's data highlights a clear connection between exercise and sleep quality.
- Elite athletes (those logging at least 95 miles of running or 210 miles of cycling per week) had an average sleep score of 74.
- Regular exercise helps regulate sleep cycles, but intense workouts too close to bedtime can reduce REM sleep.
- Recovery tracking is becoming a priority, with Garmin integrating more HRV-based insights into sleep monitoring.
These findings reinforce the importance of sleep for physical and cognitive performance.
How Accurate Is Garmin’s Sleep Tracking?
Garmin’s sleep tracking is useful for trends but not as precise as clinical sleep studies.
- Studies comparing Garmin to polysomnography (PSG) found that it overestimates light sleep and underestimates deep sleep.
- REM sleep detection is still a challenge, with accuracy below 50% in some studies.
- User feedback is mixed—some report strong correlations with how they feel, while others note discrepancies.
What Experts Say
Sleep researchers emphasize that wearables provide insights but are not medical devices.
- Sleep scientist Matthew Walker estimates that consumer sleep trackers are around 60% accurate compared to clinical sleep studies.
- Experts agree that tracking trends over time is more useful than focusing on individual nights.
How to Improve Your Garmin Sleep Score
Want to boost your sleep score? Here are some science-backed strategies:
- Stick to a regular sleep schedule – Consistency improves sleep efficiency.
- Exercise regularly – But avoid high-intensity workouts before bed.
- Reduce alcohol consumption – It disrupts REM sleep and increases wake periods.
- Optimize your sleep environment – A cool, dark, and quiet setting improves rest.
- Track long-term trends – Weekly and monthly patterns are more meaningful than single-night fluctuations.
These small changes can lead to better sleep, improved recovery, and higher Garmin sleep scores over time.
Conclusion
Garmin’s sleep score system provides valuable insights into global sleep trends, athletic recovery, and demographic differences. While not as precise as clinical studies, it offers consistent tracking to help users improve sleep habits.
With global sleep scores trending upward, sleep tracking technology is playing a role in raising awareness about the importance of rest. As wearable sensors and algorithms evolve, accuracy will improve, making sleep tracking an even more powerful tool for long-term health.
For now, Garmin users should focus on consistency over perfection, using their sleep score as a guide to better rest and recovery.
Check out the full Garmin blog post with all of the stats here.