Evie Summers
Sleep tracking is a popular way to monitor and improve your sleep. There are many devices and apps that can help you track your sleep score, such as the Apple Watch, Fitbit, and SleepScore app. These tools can measure factors like total sleep time, sleep efficiency, heart rate, and restfulness. They can also provide insights into your sleep patterns and offer personalized advice to help you improve your sleep quality. While these consumer devices are not intended to diagnose or treat medical conditions, they can be a helpful way to better understand your sleep habits and make informed decisions about your sleep hygiene.
| Characteristics | Values |
|---|---|
| Technology | Non-contact, sonar sleep tracker |
| Placement | On the nightstand |
| Features | Personalized advice, sleep sounds, smart alarm, sleep cycle analysis, lifestyle challenges |
| Cost | Free to download and use; subscription options for $9.99 per month or $59.99 per year |
| Compatibility | Samsung Galaxy S7, S7 Edge, S8, S8+, S9, S9+, S20, S20FE, S20+, S21 Ultra, Note 8, Note 9, Google Pixel 2 XL |
| Accuracy | Backed by 14 published papers validating the measurement technology against PSG |
| Data | Sleep history, printable doctor's report, in-depth sleep improvement advice |
| Other Devices | Apple Watch, Fitbit, Ultrahuman Ring Air, Garmin, Oura Ring |
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What You'll Learn
SleepScore app
SleepScore is a sleep-tracking app that uses your smartphone's microphone and speaker capabilities to track and measure your breathing rate and body movement. It provides insight into your sleep environment and delivers an in-depth analysis of every stage of your sleep. The app is free to download and use, with auto-renewing monthly and yearly subscription options for advanced features.
SleepScore features patented, non-contact, sonar sleep tracker technology to measure your sleep from your nightstand. It provides personalized, actionable advice, sleep sounds, a smart alarm, sleep cycle analysis, and more. The app measures every move and breath to measure each phase of your sleep, from deep and REM sleep to every nighttime awakening. It then provides detailed sleep insights and actionable advice, tailored to improve your unique sleep.
SleepScore provides a breakdown of your sleep stages, including duration, time to fall asleep, light, deep, and REM sleep. It also allows you to set a smart alarm to wake up at the ideal time in your sleep cycle. The app compares your nightly sleep to that of people of the same age and gender. It also provides personalized advice and recommendations for improving your sleep, based on your sleep data.
The app has been featured in several publications, including The Washington Post, Wirecutter, The New York Times, Men's Health, CNN, Forbes, and Business Insider. It has been developed after studying millions of hours of sleep over more than a decade and is validated in several peer-reviewed studies. SleepScore is a great tool to help you understand your sleep patterns and make improvements for a better night's rest.
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Apple Watch
The Apple Watch has a built-in sleep tracker that can be used to track your sleep score. Here's how to set it up and use it:
First, make sure your Apple Watch is charged to at least 30% before you go to bed. You can enable charging reminders so that your watch will notify you to charge it before bedtime if your battery is low.
Next, you'll need to set up your sleep schedule. Open the Health app on your iPhone and tap "Browse" at the bottom of the screen. Tap "Sleep" and then "Full Schedule & Options." Here, you can adjust your wind-down and sleep goal. Set the number of hours you'd like to sleep, your bedtime, and wake-up times. You can also turn on Sleep Focus, which reduces distractions before bedtime and while you sleep.
Once your sleep schedule is set up, wear your Apple Watch to bed. Make sure it's unlocked and that wrist detection is turned on if you have a passcode. The Apple Watch will automatically track your sleep based on your movements and phone use.
To view your sleep data, open the Sleep app on your watch and turn the Digital Crown to see your Sleep Stages data, Time Asleep, and Sleep Duration for the last 14 days. You can also view your sleep history on the Health app on your iPhone or iPad. Tap "Browse" and then "Sleep" to see your recent sleep data. Tap "Show More Sleep Data" for additional details, such as the time and percentage spent in each sleep stage (Awake, REM, Core, or Deep sleep).
In addition to the built-in sleep tracking features, there are also third-party apps available on the App Store, such as SleepScore, that can provide more advanced sleep tracking and analysis. These apps use sonar technology to measure your sleep and provide personalized advice and insights to help you improve your sleep quality.
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Fitbit
To track your sleep, simply wear your Fitbit device to bed. Make sure your device’s battery has enough charge to last through the night. The Fitbit will then automatically detect your sleep and start logging it once it recognises that your body is going into sleep mode. The device will record the amount of time you are asleep as well as the quality of your sleep. It does this by tracking the beat-to-beat changes in your heart rate, known as heart rate variability (HRV), and using movement and heart rate patterns to estimate sleep cycles.
Your Fitbit will also detect restless sleep through the way your body is moving. If your device has a heart rate monitor, it can tell the difference between light sleep, deep sleep, and REM sleep. If you want to track snoring, you will need to wear a Fitbit Sense or Fitbit Versa 3, and your sleep must be at least 3 hours long.
To view your sleep data, open the Fitbit app and go to the "Today" tab. Tap the "Sleep duration" tile to see your sleep stats for the previous night and for other days. You can also tap "Sleeping heart rate" to see stats for your most recent sleep session. Your sleep score will also appear on the "Today" tab. This is based on your heart rate, the time spent awake or restless, and your sleep stages.
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Ultrahuman Ring Air
The Ultrahuman Ring Air is a smart ring that tracks your sleep and activity to encourage healthier habits. It is lightweight, comfortable, and has a long battery life of about four to six days. It is equipped with a PPG sensor to monitor your body's vitals, such as heart rate, heart rate variability, and blood oxygen saturation. It also has a 6-axis motion sensor to capture your body's movements.
The ring provides insights into your sleep patterns by breaking down your sleep into what it calls "sleep contributors". It explains why your sleep may have been disrupted and offers suggestions to improve your sleep quality. It also measures your resting heart rate and skin temperature to assess your sleep health. The ring syncs via Bluetooth 5 Low Energy and provides three scores: a movement index, sleep index, and a recovery score. The movement index counts your steps, logs exercise, and estimates your cardiovascular fitness and blood oxygen levels. The sleep and recovery scores are based on your sleep duration, resting heart rate, and restfulness.
The Ultrahuman Ring Air also provides personalized diet advice and insights into your metabolic health by correlating blood sugar fluctuations with the biomarkers it tracks. It can identify if a poor night's sleep impacts your glucose response and nudge you to prioritize getting quality sleep. The ring is available in multiple sizes and colours, including classic matte black, gold, and silver. It is priced at $349 and includes a "lifetime subscription" to access your data and insights.
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Garmin trackers
Tracking your sleep score with a Garmin watch or tracker can be a great way to improve your sleep quality and duration. By using motion sensors, heart rate monitoring, and algorithms, Garmin devices can accurately track your sleep patterns and provide insights to help you make better decisions for your overall well-being.
When setting up your Garmin device, you will input your usual sleeping hours, which, along with the onboard sensors, will be used to track your sleep. Additionally, you will need to download the Garmin Connect app on your smartphone to access the most detailed information.
Garmin's Advanced Sleep Monitoring is available on most of the company's smartwatches and fitness trackers with optical heart rate monitors. This feature allows the device to determine your sleep stages, including light, deep, and REM sleep, and the time you wake up. It also tracks your respiration rate, which can help detect potential sleep disturbances like sleep apnea.
The Body Battery feature, available on certain devices, provides a score from 0 to 100 that represents your energy levels throughout the day. This score, along with your sleep data, can inform other metrics such as Training Readiness and Training Status. Furthermore, the Sleep Coach feature can recommend the optimal amount of sleep your body needs based on your activity load, sleep history, and recovery status.
By tracking your sleep with a Garmin device, you can gain a better understanding of your sleep patterns and make informed decisions to improve your sleep quality and overall health.
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Frequently asked questions
There are several sleep-tracking apps and devices available, such as SleepScore, Fitbit, Apple Watch, Ultrahuman Ring Air, and Garmin trackers. These devices and apps use different methods, such as sonar technology, motion-tracking, and heart rate monitoring, to track your sleep and provide a sleep score.
A sleep score is based on various factors, including sleep duration, sleep efficiency, restfulness, respiration, heart rate, sleep stages (REM, light, deep), and blood oxygen saturation. Some devices also consider factors like temperature, stress, and restlessness.
By understanding your sleep patterns through these tracking devices, you can make informed decisions to improve your sleep quality. This may include adjusting your bedtime routine, creating sleep schedules, or addressing underlying sleep disturbances. Additionally, following the personalized advice and tips provided by some apps can help optimize your sleep score.
