Gina Johnson
Sleep trackers are devices that monitor your sleep patterns and habits. They can be used to gain insight into your sleep quality and duration. Sleep trackers come in various forms, including wearable devices such as rings, watches, wristbands, and headbands, as well as non-wearable options like mattress covers and mats equipped with sensors. These trackers can measure a range of metrics, including movement, heart rate, respiratory rate, body temperature, and sleep cycles. While they offer valuable insights, it's important to note that sleep trackers may not always be entirely accurate, and medically accurate data often requires polysomnography tests.
| Characteristics | Values |
|---|---|
| Wearables | Wristbands, watches, rings, headbands, and mattress covers |
| Tracking metrics | Heart rate, heart rate variability (HRV), body temperature, blood-oxygen rate, menstrual cycles, respiratory rate, sleep cycles, sleep performance, sleep quality, sleep stages, sleep latency, sleep efficiency, sleep readiness, sleep debt, circadian rhythm, sleep duration, sleep score, sleep trends, sleep consistency, sleep improvement advice, sleep apnea, light levels, room temperature, stress, activity, naps, restless movements, body battery, and movement |
| Accuracy | Wearables that rely on actigraphy, a technology that measures movement, are not always precise. For medically accurate sleep-tracking data, a polysomnography test is the best way to go. |
| Cost | Some sleep trackers are subscription-based services, while others are free or modestly priced. |
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What You'll Learn
Wearable sleep trackers
There are several options available for those interested in wearable sleep trackers. The first is the Oura Ring, which has been praised for its combination of accessible data, useful guidance, and comfort. The ring 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 Oura Ring 4 is the latest version, with a stylish look and lightweight, sleek design. It offers in-depth tracking of sleep and daily activity, with up to eight days of battery life. However, it may not be the best choice for active individuals who want to measure their workouts and movements comprehensively.
Another option is the Whoop 4.0, which is designed to be worn as a wristband. This tracker is ideal for active people, as it provides detailed data about sleep and works as a high-level fitness tracker. The sensor can also be detached from the band and used with different garments such as sports bras and leggings. The Whoop 4.0 offers enhanced tracking capabilities and a long-lasting battery.
The Fitbit Sense 2 is another wearable sleep tracker that has been shown to be superior in tracking deep sleep stages. It also has comprehensive tracking capabilities for workouts and movements. Other popular wearable sleep trackers include the Apple Watch 8, the Galaxy Watch 5, and the Google Pixel Watch.
While these devices offer insights into sleep patterns, it is important to be aware of their limitations. Many sleep trackers rely on actigraphy, which measures movement, and may not always be precise. They are not meant to replace professional treatment or diagnosis for sleep disorders like sleep apnea. If you have concerns about your sleep health, it is recommended to consult a medical professional.
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Non-wearable sleep trackers
If you want to track your sleep without wearing a device, there are several non-wearable sleep trackers available. These devices use advanced technology to gather data about your sleep patterns and are usually placed under your mattress or on your nightstand. Here are some of the best non-wearable sleep trackers on the market:
Withings Sleep Tracking Mat
The Withings Sleep Tracking Mat is a thin mat that goes under your mattress and uses pneumatic and sound sensors to measure your heart rate, respiratory rate, movements, snoring, and sleep cycles. It is powered through a USB cable and must be plugged into the wall, so you never have to remember to charge a device. The accompanying Withings app allows you to easily view your sleep data and automatically generates a sleep diary, including a sleep score for each night. Many reviewers have found the Withings mat to be accurate and easy to use.
Google Nest Hub
The Google Nest Hub is a smart home display that doubles as a non-wearable sleep tracker. When placed on your nightstand, the Sleep Sensing mode can track your sleep using motion and sound. Every morning, you can ask about your sleep the night before and get a detailed summary of your sleep duration, respiratory rate, snoring, and room conditions like light and temperature. The Google Fit app also provides helpful tips based on your sleep history.
Eight Sleep Pod 4 Cover and Hub
The Eight Sleep Pod 4 is a mattress cover that regulates your temperature. The hub is filled with water, which is heated or cooled and pumped into the mattress cover. The cover has sensors that track temperature (ambient and body), heart rate, heart rate variability, respiratory rate, movement, and sleep stages. Each morning, the Pod 4 gives you a sleep score out of 100 and offers charts showing your sleep stages, health metrics, sleep latency, and consistency.
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Sleep tracking accuracy
Sleep tracking wearables are not always precise. Many calculate sleep and other factors inaccurately due to their reliance on actigraphy, a technology that measures movement. For example, in some tests, a tracker assumed that a tester was sleeping when they were awake but lying still.
For medically accurate sleep-tracking data, a polysomnography test is the gold standard. This method records brain waves, heart rate, blood oxygen level, respiration, and movement. Sleep trackers with more sensors, capable of recording similar data to polysomnography, are likely to be more accurate. However, manufacturers also develop their own set of proprietary algorithms to interpret the data. With polysomnography, the data is interpreted by a healthcare professional.
Some sleep trackers have been validated through third-party studies, which can be found online. These studies offer a level of commitment to accuracy and transparency from the company behind a sleep tracker. In a 2021 validation study, the Oura Ring Gen3 agreed with a polysomnography test 79% of the time, up from just 66% in the company's 2016 validation study. The Oura Ring has also been found to be one of the more accurate sleep trackers in tests by Wired and The New York Times. The ring 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.
Other sleep trackers that have been found to be accurate in tests include the Whoop 4.0, the Pixel Watch 3, and the Withings Sleep Mat. The Withings Sleep Mat tracks your movements, breathing, and heart rate throughout the night, detects snoring or other sounds, and alerts you about potential breathing problems that might indicate sleep apnea. The Withings Sleep Analyzer assigns a sleep score out of 100 for each night based on duration, depth, regularity, interruptions, time to fall asleep, and time to get up. The Whoop 4.0 accurately tracks heart rate during sleep and logs the intensity of activities. The Pixel Watch 3 has been praised for its excellent accuracy.
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Sleep tracking apps
One of the recommended sleep tracking apps is SleepScore, which uses sonar technology to measure your sleep through your breath and body movements. It provides a sleep score between 0 and 100, along with easy-to-understand graphs, making it ideal for those who want to track their sleep progress over time. SleepScore is available for iOS and Android, offering in-app purchases, and has received a rating of 4.4/5.
Another popular option is Sleep Cycle, a comprehensive sleep tracking app that provides detailed stats and sleep graphs. It utilizes your phone's sound recorder to analyze sounds and track your sleep, without the need to have your device in bed with you. Sleep Cycle offers sleep programs with tips and hacks on improving sleep, a smart alarm, and an audio library of soothing tracks. However, some features require a premium subscription, and it may be overwhelming for those seeking a simpler solution. Sleep Cycle is also available for iOS and Android and has a rating of 4.7/5.
For those who want to track their sleep and daily activity, the Oura Ring is a great choice. It offers accessible data, useful guidance, and comfort. The ring has three hospital-grade sensors to monitor heart rate, respiration, body temperature, and movement. It tracks factors like total sleep, time in bed, sleep efficiency, and resting heart rate, providing insights through a time graph or on a weekly or monthly basis.
While these apps can be useful, it's important to remember that they are not a substitute for professional medical advice. If you have concerns about sleep disorders or sleep apnea, it's recommended to consult a healthcare practitioner.
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Sleep tracking data
Sleep tracking devices can monitor a range of metrics, including:
- Heart rate
- Heart rate variability (HRV)
- Body temperature
- Blood oxygen levels
- Respiratory rate
- Sleep cycles and sleep efficiency
- Sleep latency (how long it takes you to fall asleep)
- Sleep consistency (when you turn in)
- Sleep performance
- Sleep quality
- Sleep debt and circadian rhythm
- Sleep movements
- Menstrual cycles
- Stress levels
- Caffeine intake
- Naps
Sleep tracking devices can be either wearables, such as rings, watches, or wristbands, or non-wearables, such as mats that go under your mattress or mattress covers. Wearables tend to be more accurate but can be uncomfortable to wear or cause skin irritation. Non-wearables, on the other hand, may be more likely to pick up the movements of a partner or pet in bed with you.
It's important to note that sleep tracking devices can be inaccurate and there is a lack of testing and research on the subject. For medically accurate sleep-tracking data, a polysomnography test is the best method. This records brain waves, heart rate, blood oxygen level, respiration, and movement, and the data is interpreted by a healthcare professional.
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Frequently asked questions
Some of the best sleep trackers with smart movement include the Oura Ring, the Apple Watch Series 9, Google's Pixel Watch 2, the Garmin Venu 3S, the Withings Sleep Mat, and the Eight Sleep Pod 4 Cover and Hub.
Sleep trackers can help you recognize patterns in your sleep habits. For example, you might feel more sluggish after sleeping from 10 p.m. to 6 a.m. compared to 11 p.m. to 7 a.m. Sleep trackers can also monitor your sleep cycles, total sleep time, resting heart rate, heart rate variability, and movement.
Sleep trackers first collect raw data and then use an algorithm to interpret what the data says about your sleep. For example, a sleep tracker might measure how much physical movement you have during the night. If it detects that you were out running at 4 a.m., it can easily calculate that your sleep was lacking.
