Ashwin Lewis
Sleep tracking watches are a popular way to monitor sleep patterns and quality. These devices can track sleep duration, quality, and phases. They can also detect interrupted sleep and time alarms to less disruptive sleep phases. Most sleep-tracking watches work by monitoring body movements and, in some cases, heart rate changes to determine sleep versus wakefulness. While these devices can provide useful insights, they are not always accurate, and some studies suggest they may even negatively impact users' emotional states and concentration levels.
| Characteristics | Values |
|---|---|
| Type of tracker | Wearables such as watches, rings, and headbands |
| How it works | Tracks sleep through movement, heart rate, blood-volume levels, blood-oxygen levels, body temperature, and/or respiration |
| Sleep data | Sleep duration, quality, and phases |
| Additional features | User-friendly graphs or reports, sleep goals, sleep schedules, sleep focus, bedtime reminders, and charging reminders |
| Accuracy | Compared to polysomnography tests, sleep trackers are accurate 78% of the time when identifying sleep vs. wakefulness; accuracy drops to 38% when estimating how long it took to fall asleep |
| Concerns | Overuse may increase health anxiety and depression, especially for those with poor sleep or mental health conditions |
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Heart rate tracking
The Whoop 4.0, for example, is a wristband tracker that provides accurate sleep and heart rate data. It uses photoplethysmography (PPG) and LEDs to shine a light on the skin. The device then translates the differences in light absorption and reflection into changes in blood flow, which is how it calculates heart rate and heart rate variability. The Whoop 4.0's heart-rate tracking closely aligns with the heart-rate sensor used for comparison, though the Oura Ring was found to be even more accurate. The Oura Ring Gen3, a titanium, wedding-band-shaped device, shines infrared (red and green LED light) beams through the skin and uses sensors to measure heart rate, heart rate variability (HRV), blood oxygen levels, and body temperature. The Apple Watch also has a heart rate monitor and can track sleep, although it is not the best choice if one is buying a device specifically for sleep tracking. The Pixel Watch 3 is another option that has been praised for its accuracy.
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Sleep duration
Sleep trackers, such as the Steel watch, can be useful tools to help you understand your sleep habits and patterns. They can provide insights into your sleep duration, quality, and phases, as well as environmental factors. However, it is important to note that these devices do not directly measure sleep. Instead, they estimate sleep by tracking inactivity and physical movement.
The Steel watch, for example, uses colour-coding to indicate different stages of your sleep: white for time spent out of bed, grey for time awake in bed, medium blue for light sleep, and dark blue for deep sleep. This data is then presented in the Withings App, allowing you to track your sleep history and identify any trends or patterns.
Similarly, the Apple Watch enables sleep tracking through the Health app. By wearing the watch to bed, it can measure and record your sleep duration, sleep stages, and respiratory rate. The data is then presented in the app, allowing you to view your sleep history and set sleep goals.
Other sleep trackers, such as the Oura Ring, Whoop, and Garmin devices, also offer insights into sleep duration, quality, and phases. These trackers often include additional features such as heart rate monitoring, temperature trends, and blood oxygen levels, providing comprehensive data about your sleep and daily activities.
While these devices can provide valuable information, it is important to remember that they are not perfect substitutes for medical sleep studies or diagnoses. If you have concerns about your sleep, it is always recommended to consult a healthcare professional.
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Sleep quality
Sleep trackers can detect interrupted sleep, letting you know when you're tossing and turning or waking during the night. They can also track the phases of your sleep and time your alarm to go off during a period of lighter sleep. Some trackers also prompt you to enter information about activities that can affect sleep, such as caffeine intake, stress levels, and diet.
Most sleep trackers are watches worn on the wrist and work by monitoring body movements and, in some cases, heart rate changes during sleep. Watches that incorporate heart rate data tend to be more accurate when measuring sleep duration because heart rate fluctuates during different sleep stages. For example, the Whoop 4.0 uses an accelerometer to track motion and photoplethysmography (PPG) to detect blood-volume levels, which, along with its "trademarked algorithm", enable it to determine your sleep stages. The Oura Ring Gen3 is another example of a sleep tracker that measures heart rate, respiratory rate, blood-oxygen levels, and body temperature to track your sleep.
While sleep trackers can be useful for gaining insight into your sleep patterns, it's important to take the data they provide with a grain of salt. These devices don't directly measure sleep but rather estimate it through metrics like inactivity and body movement. Additionally, studies have shown that sleep trackers may not be as accurate for people with insomnia, as they tend to remain very still while trying to fall asleep. Furthermore, the limited research on the accuracy of sleep trackers has raised concerns about their potential impact on mental health, similar to that of wearable exercise devices, which have been linked to increased health anxiety and depression.
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Sleep phases
Sleep is a complex and variable process that is still not fully understood by researchers and experts. However, it is known that sleep consists of distinct phases, and understanding these phases is key to understanding sleep quality.
Sleep can be divided into two broad phases: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep is further divided into three stages, from N1 to N3. Each phase and stage of sleep includes variations in muscle tone, brain wave patterns, and eye movements.
The first stage of sleep, N1, is light and easy to wake from. During this stage, brain waves begin to slow down. N2 is also a fairly light stage of sleep, during which the brain waves slow down further. N3 is the deepest stage of sleep, characterised by delta waves, which are signals with lower frequencies and higher amplitudes. This stage is the most difficult to wake from, and it is when the body repairs and regenerates tissues, builds bone and muscle, and strengthens the immune system.
After progressing through the three stages of NREM sleep, the body enters REM sleep, the final stage of the sleep cycle. During REM sleep, the brain becomes more active, and dreams occur. The brain processes information and stores long-term memories during this stage. The cycle repeats every 90 to 110 minutes, with a person typically going through four to six sleep cycles per night.
Sleep trackers can be useful for recognising patterns in sleep habits and understanding sleep quality. They can detect interrupted sleep and track sleep phases, even timing alarms to go off during periods of lighter sleep. However, it is important to note that sleep trackers do not directly measure sleep but rather estimate sleep based on factors like inactivity and heart rate changes.
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Sleep efficiency
The steel watch, and other sleep trackers, aim to improve sleep efficiency by providing insights into sleep patterns and duration. These devices typically use actigraphy, which involves monitoring body movements to determine sleep and wakefulness. Some devices also incorporate heart rate tracking, which can provide additional data on sleep cycles and overall sleep efficiency.
While the steel watch can provide valuable information, it is important to consider its limitations. Sleep efficiency calculations may not account for individual differences in sleep needs or the subjective nature of sleep quality. Additionally, the accuracy of sleep trackers can vary, and they may not always correctly distinguish between rest and sleep, as seen in the case of the Garmin Watch Venu Sq 2.
In conclusion, the steel watch can be a useful tool for tracking sleep efficiency by monitoring body movements and, in some cases, heart rate changes. However, it should be used as a guide rather than an exact measurement, and individuals should consult a healthcare professional if they have concerns about their sleep quality or duration.
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Frequently asked questions
The steel watch uses actigraphy or wrist movement detection to track sleep. It uses a gyroscope or accelerometer to track your movements and detect your sleep cycle stage. Some watches also use heart rate sensors to monitor your heart rate reading, which can help determine the stage of the sleep cycle.
Sleep trackers are only accurate 78% of the time when identifying sleep versus wakefulness, compared to polysomnography tests. This accuracy drops to around 38% when estimating how long it took participants to fall asleep. Watches that incorporate heart rate data tend to be slightly more accurate when measuring sleep duration.
Sleep trackers can provide insight into your sleep patterns and help you develop better sleep habits. They can also be useful for recognising patterns in your sleep habits, such as sleeping better when your bedroom is cooler or on days you exercise.
Some popular sleep trackers include the Apple Watch, Pixel Watch, Galaxy Watch, Fitbit Sense 2, Oura Ring, and Whoop 4.0.
Sleep trackers may not be as accurate for people with insomnia, as they tend to remain very still while trying to fall asleep. Additionally, there is limited research on the accuracy of sleep trackers, and the accuracy may vary between different devices.
