Herbie Murray
Sleep trackers are devices that collect information about how much and how well you sleep. They can be used to help you recognise patterns in your sleep habits and increase awareness of your sleep. There are a variety of sleep trackers on the market, including smartphone apps, wearables, and devices that sit on your bedside table. While some people find sleep trackers useful, they are not for everyone, and some doctors and sleep specialists warn that they can increase anxiety about insomnia and do more harm than good. If you are interested in tracking your sleep without a smartphone, there are several options available, including wearables such as wristbands, rings, and headbands, as well as devices that can be placed under your mattress. These trackers use sensors and algorithms to collect and interpret data about your sleep, including heart rate, movement, and sleep stages.
| Characteristics | Values |
|---|---|
| Type | Wearables, under-mattress sensors, smartphone apps |
| Features | Sleep duration, sleep quality, sleep phases, environmental factors, lifestyle factors |
| Examples | Oura Ring, Whoop 4.0, Biostrap Kairos, SleepScore, Sleep Cycle, Apple Health app, Go2Sleep 3 Tracker, Bía Smart Sleep Mask, Smart Headband, Sleep Mat, Rise Science Sleep Tracker |
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What You'll Learn
Wearables like rings, watches, headbands, and mats
Wearables are a popular category of sleep-tracking devices, including rings, wristbands, and advanced smartwatches. These devices tend to be lightweight and often collect health data throughout the day, not just during sleep. Here are some examples of wearables for sleep tracking:
Rings
The Oura Ring, for example, is designed to look and feel like a piece of jewellery. It comes in various styles and finishes, making it easy to coordinate with your clothing and accessories. The Oura Ring proved to be one of the most accurate sleep-tracking devices when tested, with its HRV (heart rate variability) measurements being 98.4% accurate compared to an electrocardiogram. The ring can detect low HRV, which may be associated with physical or emotional stress, and can encourage you to prioritise rest and relaxation. However, it may struggle to accurately categorise certain types of exercise.
Watches and Smartwatches
Smartwatches like the Apple Watch Series 9, Pixel Watch 3, and Galaxy Watch 5 can effectively track sleep stages and sleep efficiency (time in bed spent sleeping). They can provide insights into your sleep patterns, heart rate, and restlessness. The Pixel Watch, for instance, offers a Sleep Score out of 100, while the Apple Watch gently wakes you up in the morning without disturbing your partner.
Headbands
Headbands and eye masks are common sleep-tracking wearables designed specifically for use during sleep. They have the potential to measure brain activity, providing valuable data about your sleep. However, some sleepers may find it uncomfortable to wear a headband during the night.
Mats
Sleep mats, such as the Withings Sleep Mat, are designed to be placed under your mattress. They are embedded with sensors to monitor key sleep metrics like heart rate, breathing, movement, and snoring. The Withings Sleep Mat, for instance, produces daily sleep reports and sleep scores based on the data it collects. These mats can be an effective and affordable alternative to wearable sleep trackers.
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Health apps on your iPhone
If you want to track your sleep quality without a smartphone, you can use a wearable sleep tracker. These devices can be strapped to your wrist, clipped to your pillow, or placed on your bedside table. They can track your sleep duration, quality, phases, and environmental factors. Some also prompt you to enter lifestyle information, such as your caffeine intake and stress levels, which can impact your sleep.
If you have an iPhone and want to use a health app to track your sleep quality, you can use the built-in Health app, which can be synced with your Apple Watch. The Health app can help you set a sleep goal and create a customized sleep schedule. It can also provide useful advice on improving your sleep quality. However, the charts are hard to read, and you can't delve too deeply into the statistics.
You can also try third-party apps such as Sleep Cycle, which can be used with or without an Apple Watch. Sleep Cycle provides a detailed analysis of your sleep patterns, detects sounds like snoring and coughing, and offers features such as sleep stories, relaxation guides, and sleep sounds. It also provides a sleep score based on your sleep quality and insights to help you achieve your sleep goals.
Another option is the Sleep.com app, which uses patented sonar technology and your smartphone's speakers and microphone to assess your movement and breathing rate, providing an accurate picture of your sleep.
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Sleep-tracking devices that monitor sleep debt and circadian rhythm
Sleep-tracking technology has evolved to offer a wide range of options, from wearables to under-mattress sensors. If you're looking for devices that monitor sleep debt and circadian rhythm without relying on a smartphone, here are some options:
Wearables
Wearable sleep trackers come in various forms, including wristbands, rings, and headbands. They typically use direct skin contact to measure heart rate, respiration, and sleep phases. Some popular options include:
- WHOOP: This wristband tracker also works with other garments like sports bras or compression tops. It monitors heart rate, respiratory rate, blood oxygen levels, and skin temperature. WHOOP has a subscription-based model with monthly charges to access data.
- Biostrap Kairos: This lightweight wrist-worn band has a PPG sensor and accelerometer to track your heart rate, respiration, and HRV. It provides a sleep score and surveys you on sleep quality. However, it's designed for researchers and medical staff.
- Garmin's Epix Pro: This watch has Advanced Sleep Monitoring capabilities, tracking sleep stages, blood oxygen saturation, respiration, and restlessness. It also incorporates biometrics like stress levels.
- Oura Ring 4: This sleek and lightweight ring-style tracker measures heart rate, temperature trends, and blood oxygen levels. It offers in-depth tracking of sleep and daily activities, with up to eight days of battery life on a single charge.
- Ultrahuman Ring Air: This ring-style tracker is similar to Oura but lighter and without a subscription requirement. It provides insights into sleep stages, heart rate, heart rate variability, and temperature. The Ultrahuman app also offers notifications for daylight exposure, stimulant consumption, and bedtime recommendations.
Non-Wearables
If you prefer not to wear a device, there are other options:
- Under-Mattress Sensors: These gauge movement to determine when you're asleep. They don't have direct skin contact and can be a more discreet way to track sleep.
- Bedside Devices: These trackers sit on your bedside table and can detect interrupted sleep, track sleep phases, and even record environmental factors like light and temperature.
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Sleep-tracking apps like SleepScore, Sleep Cycle, Pillow, Sleep as Android, etc
SleepScore:
SleepScore stands out for its unique approach to sleep tracking. Instead of relying on wearables or placing your phone on your mattress, it uses your phone's microphone and speakers to emit sonar signals and capture your sleep movements and breathing rate. This technology provides an accurate picture of your sleep patterns, including the time spent in light sleep, REM sleep, and deep sleep. SleepScore offers a wealth of information, including sleep duration and the frequency of wake-ups. It also allows you to choose from a list of lifestyle factors, such as exercise and alcohol intake, to correlate with your sleep trends. However, it falls short in the number of sleep sound options available compared to other apps.
Sleep Cycle:
Sleep Cycle is a highly customizable sleep-tracking app. It collects sleep stats, provides sleep analysis, and integrates with Apple Health for iPhone users. The premium version offers a customizable wake-up window, sleep aids like stories and sounds, and comprehensive sleep trend data. It also allows you to track how weather conditions impact your sleep. Additionally, Sleep Cycle offers a wide range of sleep sounds and automatically generates graphs to chart your sleep in relation to environmental factors.
Pillow:
Pillow is a popular sleep-tracking app for Apple devices, including iPhone, iPad, and Apple Watch. It offers a beautiful interface, fun animations, and an easy-to-use design. Pillow provides advanced sleep analysis by combining audio recordings and heart rate tracking. It also includes a smart alarm feature that gently wakes you up at the optimal time based on your sleep activity. The app is free to download, and additional features can be unlocked with a monthly subscription.
Sleep as Android:
Sleep as Android is a versatile sleep-tracking app for Android users. It utilizes your phone's onboard sensors to track your sleep patterns and help you wake up at the right time. The app includes a library of soothing lullabies and natural sound wake-up noises. It also features Captcha-style wake-up tests to ensure you're fully awake. Sleep as Android can track snoring, which is a feature that SleepScore lacks.
While these apps offer valuable insights into your sleep quality, it's important to remember that sleep tracking may not be for everyone. Some specialists caution that tracking sleep too closely can increase anxiety about insomnia or sleep quality. Therefore, it's always recommended to consult a healthcare professional if you have concerns about your sleep and to use these apps as a tool to develop healthier sleep habits.
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Lifestyle factors like caffeine intake, stress levels, and eating times
Lifestyle factors play a significant role in determining your sleep quality. Here are some tips to track and improve your sleep without relying on a smartphone:
Caffeine Intake:
Caffeine is a well-known stimulant that can significantly impact sleep quality. Even when consumed six hours before bedtime, caffeine can disrupt sleep. Caffeine is found in various beverages and foods, including tea, coffee, soda, energy drinks, and chocolate. To improve your sleep quality, limit your caffeine intake, especially later in the day. If you want to be strict, you can try to cut it out altogether.
Stress Levels:
Stress and sleep have a bidirectional relationship, meaning that stress can lead to poor sleep, and poor sleep can contribute to increased stress levels. To improve sleep quality, it's essential to manage stress effectively. This may include practices such as meditation, deep breathing exercises, or yoga. Additionally, maintaining a consistent sleep schedule, engaging in regular physical activity, and practicing relaxation techniques before bed can help reduce stress and improve sleep quality.
Eating Times:
The timing of your meals can impact your sleep quality. Irregular eating patterns, including skipping meals or snacking between meals, can disrupt your circadian rhythms and lead to poorer sleep. To enhance your sleep, aim to eat at consistent times throughout the day and avoid eating too much or too little. It's also recommended to avoid eating within two hours of going to bed to give your body time to digest and increase the likelihood of falling asleep more comfortably.
Other Tips:
In addition to the above lifestyle factors, you can also try the following to track your sleep quality without a smartphone:
- Maintain a sleep diary: Keep a notebook and pen by your bed. When you wake up, make a note of the time you went to bed, how long it took you to fall asleep, and how you felt upon waking up (rested, tired, etc.).
- Use a simple sleep tracker: There are basic sleep trackers available that don't require a smartphone. These may be in the form of below-mattress sensors that gauge movement to determine when you're asleep.
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Frequently asked questions
There are several ways to track your sleep quality without a smartphone. You can use a wearable device such as a ring, a wristband, a watch, a headband, or a device that goes under your mattress. These devices can track your sleep patterns, heart rate, respiration, and sleep phases.
Some examples of non-smartphone sleep trackers include the Oura Ring, Biostrap Kairos, Fitbit Versa, and Garmin Vivosport. These devices can provide insights into your sleep efficiency, restfulness, and recovery patterns.
Non-smartphone sleep trackers typically use sensors to collect data on your sleep patterns, heart rate, respiration, and movement. Some devices use accelerometer technology or direct skin contact to track your sleep. Others may use sonar technology to measure your breathing rate and body movement.
Using a non-smartphone sleep tracker can help you establish a healthy sleep routine and improve your sleep quality. These devices can provide insights into your sleep patterns and help you identify factors that may be disrupting your sleep, such as caffeine consumption or stress levels. However, it's important to note that sleep tracking may not be for everyone, as it can sometimes increase anxiety about sleep.
