Smartphone Sleep Tracking: Is It Effective?

Sleep tracking has become a popular way to monitor sleep patterns and quality. There are several ways to track your sleep, including wearable devices and smartphone apps. Many people are interested in tracking their sleep to understand if they are getting enough rest and to identify any sleep disorders. While wearable devices like smartwatches and rings are common, some people may not want to invest in an additional device. Fortunately, there are now several smartphone apps that can track your sleep without the need for a separate device.

Sleep tracking apps

Some of the best-known sleep tracking apps include SleepScore and Sleep Cycle. SleepScore uses sonar technology to measure your sleep through your breath and the movements your body makes during the night. It can do this from your nightstand, so you don't need to have your phone on your bed. It provides information on sleep stages in the form of a score between 0 and 100. Sleep Cycle, meanwhile, is a comprehensive sleep-tracking app with detailed stats and sleep graphs. It works by using your phone's sound recorder to analyze sounds and track your sleep. It can be placed on the floor or a bedside table.

Other sleep-tracking apps use the microphone and sensors in your phone to track your movements, snoring, sleep disturbances, and wake-up times. Some can also be paired with a smart mattress to access your sleep information more easily.

While these apps can be a good way to understand your sleep patterns, it's important to remember that they are not always completely accurate. For example, they may not be able to truly identify when you are sleeping or awake, and could be registering the movements of a pet or bedmate instead.

Sleep tracking devices

Some features of sleep tracking devices include:

• Sleep duration: By tracking your inactivity, these devices can record when you fall asleep and when you wake up.
• Sleep quality: Trackers can detect interrupted sleep and let you know if you're tossing and turning or waking up frequently.
• Sleep phases: Some trackers can time your alarm to go off during a period of lighter sleep, making it easier to wake up.
• Environmental factors: Some devices record environmental factors like light and temperature in your bedroom, which can influence your sleep quality.
• Lifestyle factors: Some trackers prompt you to enter information about activities that can affect sleep, such as caffeine intake, meals, and stress levels.

It's important to note that while sleep trackers can provide insights into your sleep patterns, they don't directly measure sleep. Additionally, tracking your sleep doesn't necessarily lead to better sleep. Changing habits and making adjustments based on the data is key to improving your sleep quality.

Wearables and non-wearables

Sleep trackers can be a great way to learn about your sleep patterns and improve your sleep. They come in a variety of forms, from wearables to non-wearables, each with its own advantages and features.

Wearables

Wearable sleep trackers are devices that you can wear on your body while you sleep. They come in various forms, such as smartwatches, headbands, rings, and bracelets. Wearables are great for people who want concrete guidance on improving their sleep and optimising their rest. They can monitor your heart rate, body temperature, and blood oxygen levels, in addition to tracking your movements during sleep. Some wearables, like headbands, can even measure brain activity, providing valuable insights into your sleep. The Oura Ring 4, for example, is a sleek and lightweight wearable that offers in-depth tracking of sleep and daily activities, with a battery life of up to eight days.

However, it's important to note that wearables need to be recharged frequently, especially if you're using them to track daytime activities. Additionally, some wearables may not be as comfortable to wear during sleep, so it's essential to consider your comfort level and choose a device that suits your needs.

Non-Wearables

Non-wearable sleep trackers are devices that you don't need to wear on your body. They can be placed on your bedside table, under your sheet, or even under your mattress. Non-wearables are a great option if you find wearables bothersome or uncomfortable. They often don't require frequent charging like wearables and can be plugged in while you sleep. Examples of non-wearables include the Withings Sleep Analyzer, a sensor-packed mat that slips under your mattress, and the Sleep.com app, which uses sonar technology and your smartphone's built-in speakers and microphone to track your sleep without any additional devices.

Both wearables and non-wearables have their advantages, and the right choice depends on your personal preferences and needs. It's important to remember that sleep trackers are not a replacement for medical care, and if you have any sleep-related disorders, it's best to consult a medical professional.

Accuracy of sleep tracking

Sleep tracking has become a common feature of many mobile phones and there are several ways in which these devices track sleep. However, it is important to note that sleep tracking devices do not directly measure sleep. Instead, they often measure inactivity as an estimate of sleep.

Sleep tracking apps such as SleepScore use sonar to assess both movement and breathing rate, which in combination, provide an accurate picture of sleep. The Sleep.com app can differentiate between the different stages of sleep, including light sleep, REM sleep, and deep sleep. The app's advanced algorithms interpret the signals to track the user's nightly journey through the different sleep stages. The Sleep.com app has been validated against Polysomnography (PSG), the clinically accepted standard of measuring sleep.

The Sleep.com app's non-contact sleep measurement technology has been described as ranking "among the best-in-class for both sleep and wake detection accuracy". Its performance has the potential to exceed actigraphy, a method commonly used in sleep clinics and clinical trials to measure sleep parameters. The app's sonar technology is accurate enough to measure a person's sleep even if they share a bed with a partner. However, the presence of a fan or speaker in the room may interfere with the app's tracking accuracy.

Other sleep tracking apps such as Sleep++ and AutoSleep are available on the Apple Watch. These apps can be tested for accuracy against a sleep diary, which records information such as caffeine and alcohol consumption, exercise, bedtime, and wake-up time.

While sleep trackers can provide a lot of information about sleep habits, it is recommended that users take the data with a "grain of salt". For exact data about sleep habits, a medical sleep study that monitors brain waves is required.

Improving sleep

Sleep is very important for optimal health, safety, and well-being. If you want to improve your sleep, it's a good idea to first determine your starting point. You can do this by tracking your sleep with a sleep tracker. Sleep trackers come in several forms, from wearable smartwatches, to headbands that provide biofeedback, rings you slip on a finger, a device you slip under your sheet, or apps that use motion detection and microphones to detect when you're in the different stages of sleep.

Some sleep trackers estimate REM sleep in addition to deep and light sleep stages by measuring heart rate. Some trackers use a microphone to capture noise from the room or your body, which can measure respiration and detect snoring, sleep apnea, and how often you wake up during the night. Sleep trackers with thermometers can measure the temperature of your room, which may impact your sleep quality.

Once you have an understanding of your sleep patterns, you can make changes to improve your sleep. For example, if you find that you are waking up a few times after a couple of alcoholic drinks, you can set a reminder on your phone to have fewer drinks. Or, if you find that you are waking up frequently when it's too warm, you can try to lower the temperature of your room.

In addition to sleep tracking, there are other ways to improve your sleep. For example, you can practice relaxation techniques before bed, such as reading a book, taking a hot bath, deep breathing, or visualization. You can also try to get daily exercise, which boosts the effect of natural sleep hormones such as melatonin. Just be mindful of the timing of your workouts, as exercising too close to bedtime can be stimulating. Morning workouts that expose you to bright daylight will help your natural circadian rhythm.

Frequently asked questions