Tracking Rem Sleep: Methods For Understanding Your Sleep Better

Sleep tracking is a popular way to monitor your sleep patterns and get a clearer picture of how much quality sleep you're getting. There are two main types of sleep trackers: wearables (rings, watches, bracelets, etc.) and under-the-mattress trackers. Wearables can be irritating to some sleepers, but they often provide more than just sleep data. Under-the-mattress trackers, on the other hand, are less bothersome but offer fewer features. Most fitness trackers include sleep analytics, but they may not be as accurate as dedicated sleep trackers. Dedicated sleep trackers, such as smart mattresses or sleep sensors, can provide more accurate data by tracking movement, heart rate, and respiratory rate. Smartphone apps are also a popular way to track sleep, with apps like SleepScore, Sleep Cycle, and Sleep Time offering sleep analysis based on phone placement on the mattress.

Wearables vs. under-the-mattress trackers

Wearables and under-the-mattress trackers are two of the most popular options for tracking your sleep. But which one is right for you? Here are some things to consider when choosing between these two types of sleep trackers:

Wearables

Wearable sleep trackers come in the form of rings, wristbands, smartwatches, headbands, and eye masks. They tend to be lightweight and can often collect health data throughout the day, in addition to sleep tracking. Some popular wearable sleep trackers include the Oura Ring, Apple Watch, Fitbit, and Whoop strap.

Pros of Wearables:

• Lightweight and comfortable to wear
• Can collect health data throughout the day
• Offer a variety of features and insights, such as sleep scores, heart rate monitoring, and sleep coaching
• Easy to use and sync with your smartphone

Cons of Wearables:

• May cause discomfort or skin irritation for some people
• Need to be recharged regularly, usually once every few days
• May be more expensive due to the cost of the device and/or monthly subscription fees

Under-the-Mattress Trackers

Under-the-mattress trackers, also known as sleep sensors or sleep mats, are non-wearable devices that are placed underneath your mattress. They collect data on your sleep experience, including heart rate, movement, breathing, and snoring. Some popular options include the Withings Sleep and Eight Sleep Pod 3 Cover.

Pros of Under-the-Mattress Trackers:

• Unobtrusive and comfortable since you don't have to wear anything on your body
• Don't require recharging as they can be plugged in while you sleep
• Often more affordable than wearables, with no additional subscription fees

Cons of Under-the-Mattress Trackers:

• May not be compatible with mattresses that are more than a certain thickness
• Limited data collection compared to wearables, focusing mainly on sleep and not daytime activity
• May not provide as much insight or analysis of the data collected

Ultimately, the decision between wearables and under-the-mattress trackers depends on your personal preferences, budget, and how much data and insight you want to gain from your sleep tracking device. Both options can provide valuable insights into your sleep habits and help you make improvements to your sleep hygiene.

Smart alarms

Sleep Cycle's Smart Alarm Clock is one of the most well-known smart alarms. It has helped people worldwide to wake up feeling rested. The app detects the best time to wake up by monitoring your sleep phase. You can set a wake-up window ranging from 10 to 45 minutes, and the alarm will go off within this window when you are in a light sleep phase. The Sleep Cycle app also offers a range of soothing alarm sounds, and the option to gradually wake up with a slow and gentle alarm.

The WHOOP 4.0 is another device with a smart alarm feature. It is a subscription-based service that tracks your sleep by monitoring your heart rate, respiratory rate, blood oxygen levels, and skin temperature. The smart alarm wakes you up during the ideal moment in your sleep cycle.

The Apple Watch Series 8 and 9 also have smart alarms. The watch breaks your sleep down into four stages: awake, REM, light, and deep sleep. The watch can also measure blood oxygen and temperature. The Apple Watch can be set to gently wake you in the morning.

The Ultrahuman Ring Air is another smart ring that tracks your sleep. It has a medical-grade temperature sensor, a PPG sensor, and a motion-sensing IMU. The accompanying app provides a Sleep Index score out of 100, which is based on factors such as sleep efficiency, temperature, restfulness, consistency, total sleep, and heart rate drop.

The Oura Ring is another smart ring that tracks your sleep. It has three hospital-grade sensors: infrared photoplethysmography sensors for heart rate and respiration, a negative temperature coefficient (NTC) sensor for body temperature, and a 3D accelerometer for movement. The ring tracks factors like total sleep, time in bed, sleep efficiency, and resting heart rate.

The Sleep Routine: Tracker & Alarm app is another smart alarm option. It breaks your sleep down into awake, light, deep, and REM phases. The app can be used for a week before you need to subscribe.

The REM app is a smart alarm that works with your Apple Watch. It uses AI-Machine Learning to provide an in-depth analysis of your sleep patterns. It also has a smart alarm clock that gently eases you out of deep sleep.

The Bía Smart Sleep Mask is a multipurpose sleep tracker with a smart alarm. It uses Functional Near-Infrared Spectroscopy (fNIRS) to track your sleep stages through brain-monitoring technology. It also offers a simulated sunrise wake-up function.

Sleep-tracking apps

Sleep as Android

Sleep as Android is a comprehensive sleep-tracking app that offers a wide range of features. It can help you fall asleep with nature sounds and identify the optimal time to wake you up gently based on your body's circadian rhythms. The app also records snoring and sleep talking and connects to various third-party apps and devices. Sleep as Android uses your phone's built-in accelerometer and algorithms to analyse your sleep patterns and provide you with a sleep score each morning. The premium version of the app offers additional features, such as support for third-party wearables, for a small fee.

Pillow

Pillow is a polished sleep-tracking app that can be used with an Apple Watch or simply by placing your iPhone on your bed. It analyses your movements throughout the night to record your sleep duration and categorises your sleep into three stages: light, deep, and REM. The app also has a smart alarm feature that uses your movements to find the best time to wake you up. Additionally, it offers a nap mode for shorter sleep periods. The premium version of Pillow provides access to monthly and yearly charts of your sleep statistics, custom melodies, and the ability to export your data.

Sleep Cycle

Sleep Cycle is a versatile sleep-tracking app that provides a wealth of information about your sleeping habits. It tracks your sleep cycles and overlays audio recordings to help identify disturbances during your sleep. The app also includes a smart alarm clock feature that wakes you up during a lighter period of sleep within a preset time window. The smart snooze function further enhances your wake-up experience by delaying your wake-up time based on your sleep stages. Sleep Cycle offers a free version with core features, while the premium version provides data export and the ability to link other information, such as coffee consumption, to your sleep patterns.

SleepScore

SleepScore is a comprehensive sleep-tracking app that uses your phone's microphone and speaker to assess your sleep quality. It tracks various parameters, including how long it takes you to fall asleep, and the time spent in light, deep, and REM sleep. The app also asks you to set sleep-related goals and provides suggestions to improve your sleep. The premium version offers more in-depth reports and personalised recommendations from sleep experts.

Calm

Calm is a sleep-tracking app that focuses on helping you fall asleep and relax. It offers a wide variety of sleep sounds, meditations, and sleep stories narrated by talented voice artists and celebrities. The app aims to reduce stress and anxiety, which are common causes of sleep disturbances. Calm provides a free version with limited content and a premium version with a one-week trial, allowing you to explore its extensive library of sleep-enhancing content.

These apps can provide valuable insights into your sleep patterns and help you make informed decisions to improve your sleep quality. Remember, it is always recommended to consult with a healthcare professional if you have concerns about your sleep.

Fitness trackers

Most fitness trackers use accelerometers, or small motion detectors, to measure sleep quantity and quality. They can tell when you're moving, and therefore awake, and when you're still and asleep. However, this method struggles to differentiate between the various stages of sleep, as there is little difference in movement between them.

Some trackers also monitor heart rate and respiration rate, which vary during the different stages of sleep and can therefore give a more accurate picture of your sleep cycle. These trackers may be able to estimate the amount of REM sleep you're getting, in addition to light and deep sleep.

It's important to note that the accuracy of fitness trackers varies depending on the technology used and what they are trying to measure. For example, a 2019 report found that trackers were out by more than 10% when measuring total energy expenditure. They also tend to miscount steps during slower speeds or day-to-day activities that aren't brisk walking.

In terms of sleep tracking, commercial wrist-worn devices like the Fitbit or Apple Watch were found to be fairly accurate at measuring overall sleep time and the amount of overnight sleep, but less accurate at measuring short naps during the day. They also tend to overestimate sleep efficiency, or the percentage of time you're actually asleep while in bed.

No device, besides an EEG in a sleep lab, can track light or deep sleep very well, according to Dr Lance. However, she believes that consumer sleep technologies are still useful for people who want to become more engaged in their overall health.

Sleep coaching

• Choose the Right Sleep Tracker: Select a sleep tracker that suits your needs and preferences. There are two main types of sleep trackers: wearables (such as rings, watches, or bracelets) and under-the-mattress trackers. Consider factors like comfort, convenience, price, and additional features when making your choice.
• Understand Your Sleep Patterns: Use your sleep tracker to monitor your sleep patterns, including sleep duration, sleep quality, heart rate, and blood oxygen levels. This data will provide valuable insights into your sleep habits and help you identify areas for improvement.
• Set Up a Sleep Routine: Establish a consistent sleep schedule by going to bed and waking up at the same time each day. This helps regulate your body's internal clock and promotes better sleep.
• Create a Relaxing Sleep Environment: Ensure your bedroom is cool, dark, and comfortable. Minimize noise and light distractions, and consider using white noise or earplugs if necessary. Avoid working, eating, or engaging in stimulating activities close to bedtime.
• Practice Relaxation Techniques: Incorporate relaxing activities into your bedtime routine, such as deep breathing, meditation, or reading. This helps calm your mind and prepare your body for sleep.
• Limit Screen Time: Reduce your exposure to screens before bed, as the blue light emitted by electronic devices can interfere with your sleep. If possible, avoid using phones, tablets, or watching TV at least an hour before bedtime.
• Maintain a Healthy Lifestyle: Engage in regular physical activity, eat a balanced diet, and limit your intake of caffeine and alcohol, especially close to bedtime. These habits can positively impact your sleep quality.
• Seek Professional Help: If you continue to experience sleep difficulties, consider consulting a sleep specialist or a doctor. They can provide personalized advice and help address any underlying sleep disorders or health conditions.

Remember, sleep coaching is a process, and it may take time to see improvements. Be patient, consistent, and committed to making positive changes to your sleep habits.

Frequently asked questions