Miya Pearson
Sleep tracking can be a useful way to increase awareness of your sleep patterns and encourage healthy sleep behaviour. There are many different types of sleep trackers available, from apps to rings and watches. Sleep trackers can help you establish a routine and improve your sleep quality. While sleep tracking is not for everyone, it can be a valuable tool for those looking to optimise their sleep. This data can be insightful, but it is important not to obsess over it.
| Characteristics | Values |
|---|---|
| Type | Wearables (rings, watches), non-wearables (pod cover), apps |
| Data | Sleep score, activity score, readiness score, heart rate, heart rate variability, respiratory rate, blood oxygen levels, skin temperature, caffeine/alcohol intake, sleep duration, sleep efficiency, sleep trends, sleep problems, sleep history, sleep goals, sleep schedule, sleep quality, sleep efficiency, sleep consistency, sleep progress, sleep habits, sleep debt, sleep hygiene, sleep sounds, sleep music, sleep cycle, sleep stages, sleep disturbances (snoring, coughing, sneezing, talking), sleep analysis, sleep reports, sleep recommendations |
| Features | Smart alarm clock, sleep recorder, sleep tracker, sleep monitor, sleep notifications, sleep reminders, sleep notes, sleep coaching, sleep tips, sleep resources, sleep journal, haptic motor, sleep index, sleep focus, sleep sounds, sleep music, sleep cycle, sleep stages, sleep analysis, sleep reports, sleep recommendations, sleep goals, sleep schedule |
| Brands | Ultrahuman Ring Air, Oura Ring, Whoop, Epix Pro, Garmin, Apple Watch, Sleep Cycle, Eight Sleep, Sleepon, Rise Science Sleep Tracker, Go2Sleep |
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What You'll Learn
Wearables: Oura Ring, Whoop, Apple Watch, Ultrahuman Ring Air
There are several wearables that can help track your sleep. These include the Oura Ring, Whoop, Apple Watch, and Ultrahuman Ring Air.
The Oura Ring provides round-the-clock insights into sleep, fitness, and stress for overall wellness. It can detect when caffeine or alcohol makes your heart rate variability (HRV) more irregular and, thus, when your sleep is less restful.
Whoop tracks all four stages of sleep—slow-wave sleep (SWS), REM, light, and awake—with near-perfect accuracy. It also calculates how much sleep you need based on recent sleep patterns, daily strain, sleep debt, and any recent naps. Whoop measures the physical and mental demands on your body and assigns a Strain Score, which represents your body's total daily exertion. It also calculates a Recovery Score, which measures how your body is adapting to the stresses of training, lack of sleep, illness, or your menstrual cycle.
The Apple Watch can help track your sleep when paired with an iPhone. It can break down your slumber into four stages and measure your breathing rate, blood oxygen, and temperature. The Sleep app on the Apple Watch allows you to set a sleep goal and a wake-up time.
The Ultrahuman Ring Air is a smart ring that monitors your sleep, movement, and recovery. It is equipped with a PPG sensor, a 6-axis motion sensor, and a non-contact temperature sensor to capture body vitals such as heart rate, heart rate variability, blood oxygen saturation, body temperature, and body movements. The Sleep Index assesses sleep health by evaluating total sleep duration, resting heart rate, and restfulness to provide a comprehensive picture of sleep quality.
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Non-wearables: Eight Sleep Pod Cover
The Eight Sleep Pod Cover is a non-wearable sleep tracker that wraps around your mattress like a fitted sheet. It is designed to help you sleep cooler and also integrates health-grade sensors that track your heart rate and breathing rate. The Pod Cover is also able to detect and track snoring for up to two people at once, using vibration patterns rather than a microphone to identify snoring. The Eight Sleep Pod Cover is also able to adjust the temperature of each side of the bed based on individual sleep schedules, sleep phases, comfort preferences, and environmental conditions. The temperature can be set anywhere between 55°F and 110°F.
The Pod Cover is also able to provide a sleep score, taking into account factors such as duration, stress, and the amount of sleep you get. It also tracks your sleep stages, heart rate variability (HRV), and respiratory rate. The Eight Sleep system also includes a vibration and thermal alarm, sleep and health reports, and continuous software updates. The Pod Cover is designed to be used every night and is backed by a 2-year limited warranty.
The Eight Sleep Pod Cover is the most expensive sleep tracker reviewed by CNET, and some reviewers have noted that it is not worth the price if you are solely looking for a non-wearable sleep tracker. However, the Pod Cover is also designed to help hot sleepers, and some reviewers have found it invaluable for reducing night sweats. The Eight Sleep Pod Cover is also available in different bed sizes, such as Queen and King, but it is not possible to purchase a replacement cover separately if you want to change your bed size or if the cover leaks.
The Eight Sleep system also includes a Base that fits between your mattress and bed frame. The Base offers custom positions for reading, relaxing, and sleeping, and also helps to reduce snoring. The system is controlled through an app that connects to the Hub, which holds the water for heating and cooling.
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Apps: Sleep Cycle, Rise Science Sleep Tracker
Sleep tracking can be a useful way to increase awareness of your sleep patterns and encourage healthy sleep behaviour. However, it is not for everyone, and tracking sleep can sometimes increase anxiety about insomnia and do more harm than good.
Sleep Cycle is a popular sleep tracking app with over a million users worldwide. The app uses sound analysis to track and improve sleep. It measures duration, sleep stages, and interruptions throughout the night. It also provides a selection of pleasant alarm sounds to wake you up during your lightest sleep phase, helping you start your day smoothly. The app offers a guided journey into restful sleep and sleep coaching videos with Dr. Mike Gradisar, a world-renowned sleep expert. Sleep Cycle also provides online masterclasses on various sleep topics, from the sleep patterns of teens to the busy nights of early adults.
The Rise Science Sleep Tracker app focuses on two main metrics: sleep debt and energy schedule. Sleep debt represents how much time you owe your body in terms of sleep, while the energy schedule predicts your peaks and lows in energy throughout the day using your body's circadian rhythm. The app establishes your sleep needs based on historical data from your phone and previous nights of sleep data. It helps you improve your sleep and daily energy levels, making it easier to reach your potential.
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Built-in coaching: Sleep trackers with tips to improve sleep habits
Sleep trackers can be a great way to increase awareness of your sleep and help you develop better sleep habits. While there is no one-size-fits-all solution for sleeping better, sleep tracking can help you identify trends and experiment with different routines to see what works for you.
Sleep trackers with built-in coaching and tips can provide valuable advice and guidance on improving your sleep habits. Here are some examples:
Oura Ring
The Oura Ring is a sleek and lightweight wearable sleep tracker that provides in-depth tracking of sleep and daily activity. It offers a Sleep score, Activity score, and a Readiness score, which combines your sleep and activity data. The Oura app provides helpful recommendations and personalized, easy-to-implement behavioural directives. For example, it may suggest resting when it notices a low HRV (heart rate variability) trend and recommend a breathing exercise or meditation.
Whoop
Whoop is a wrist-based sleep tracker that tracks factors like wakefulness and respiratory rate. The Whoop app provides resources to build a better nighttime routine and a journal to record activities and substances that may impact your sleep. It also accounts for your daily activities and suggests how much sleep you should be getting. However, some users find that it recommends more sleep than they are capable of getting, which can be frustrating. Whoop also offers AI-powered coaching through its Whoop Coach feature, but this requires a subscription.
Ultrahuman Ring Air
The Ultrahuman Ring Air is a highly accurate sleep tracker that provides valuable advice through its accompanying app. It has a medical-grade temperature sensor, a PPG sensor, and a motion-sensing IMU. The app allows you to review your sleep stages in a chart broken into awake, REM, light, and deep sleep, along with charts for heart rate, heart rate variability, and temperature. It also provides a Sleep Index score based on various factors, including sleep efficiency, temperature, restfulness, and heart rate drop.
Rise Science Sleep Tracker
The Rise Science Sleep Tracker is an app-based sleep tracker that can integrate data from your phone and other health apps or wearable devices. It calculates your sleep debt and uses circadian rhythm and sleep hygiene science to recommend tailored strategies for more restorative sleep. However, it requires a monthly subscription after the initial trial period.
Muse S Headband
The Muse S Headband is a wearable sleep tracker that measures brain activity, movement, heart rate, and breathing to gauge your sleep stages. It works with an app that provides guided meditation and breathwork based on the data collected. However, some people may find wearing a headband during sleep uncomfortable.
When choosing a sleep tracker, it's important to consider your personal preferences and what type of data and guidance you're looking for. Additionally, keep in mind that sleep tracking may not be for everyone, as it can sometimes increase anxiety about sleep and do more harm than good.
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Sleep problems: Trackers can help identify sleep issues
Sleep is essential for overall health, and getting enough of it can be challenging for many people. Sleep trackers can be a useful tool to help you understand your sleep patterns and identify any problems. They can also provide guidance and suggestions to improve your sleep quality. Here are some examples of how sleep trackers can help:
Increased Awareness and Routine Establishment
Sleep trackers can help increase your awareness of your sleep patterns, encouraging you to adopt healthier sleep behaviours. By tracking your sleep, you can identify your sleep and wake times, and work towards establishing a consistent sleep routine. This can include winding down before bed and creating a relaxing bedtime environment.
Sleep Quality Analysis
Trackers can provide insights into your sleep quality by measuring factors such as sleep stages (REM, light, and deep sleep), heart rate variability, temperature, restfulness, and consistency. This data can help you understand how well you are sleeping and identify areas for improvement. For example, if you notice that your sleep quality decreases after consuming caffeine or alcohol, you can make informed decisions to improve your sleep hygiene.
Sleep Problem Identification
Sleep trackers can help identify specific sleep issues. For instance, if you regularly fall short of your recommended sleep duration, or if your heart rate variability (HRV) is lower than expected, these could be indicators of sleep problems or underlying health conditions. By tracking these metrics over time, you can identify patterns and make necessary adjustments to improve your sleep.
Personalised Guidance and Recommendations
Many sleep trackers offer personalised tips and recommendations based on your data. For example, the Oura Ring provides a Sleep Score, Activity Score, and Readiness Score, along with tailored directives such as suggesting rest or breathing exercises when it detects a low-HRV trend. The WHOOP sleep tracker also provides guidance by recommending more sleep if needed and suggesting ways to improve your nighttime routine.
While sleep trackers can be beneficial, it's important to remember that they may not be suitable for everyone. Some people may find that the data increases their anxiety about sleep, leading to a self-reinforcing cycle of anxiety and sleep disruption. Additionally, it's worth noting that sleep trackers may not always provide consistent or accurate data, as different trackers use varying algorithms and interpretations of body movement.
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Frequently asked questions
Some of the best sleep trackers include the Oura Ring, the Ultrahuman Ring Air, the Apple Watch Series 4 (or later), the Epix Pro, and the Eight Sleep Pod Cover.
Sleep trackers can help you establish a routine and increase awareness of your sleep, which can help improve your sleep quality. They can also help you identify sleep problems.
Sleep specialists have warned that tracking your sleep can increase anxiety about insomnia and do more harm than good. It can also be frustrating if the tracker recommends more sleep than what is feasible for you.
Sleep trackers can monitor your heart rate, respiratory rate, blood oxygen levels, skin temperature, sleep duration, sleep quality, sleep goals, and sleep schedules. They can also provide tips to improve your sleep habits and health.
Sleep Cycle is a popular sleep tracking app that can be used on its own or with a wearable device. It offers a range of features, including a smart alarm clock, sleep recorder, and sleep sounds. The Rise Science Sleep Tracker is another app-based sleep tracker that provides detailed sleep reports and recommendations.
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