How Do Sleep Tracking Apps Actually Work?

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Updated September 20, 2023 by Scott Lindsay

Introduction

Millions of guys are jumping on the sleep tracking bandwagon. The trend of using apps and devices to measure sleep has definitely surged in recent years.  And for good reason.  Understanding your sleep patterns is not just a tech fad; it's an important part your overall well-being.

Give me your next 5 minutes and I'll give you a deep dive into how sleep trackers actually work, what they can and can't do, and whether they can genuinely help you sleep better.

How Do Sleep Trackers Work?

The Mechanics Behind Sleep Tracking

Most sleep trackers use one or both of the following tools: an accelerometer to gauge how much you move around during the night, and/or a heart rate monitor via optical sensors. Together, these metrics feed algorithms that define your stages of sleep.

Accelerometer

Accelerometers are used to measure your bodily movements. When you toss and turn or snore, the accelerometer picks it up.  It's pretty much the same technology found in an old-school Wii controller. 

Heart Rate

Optical sensors measure your heart rate.  It's believed that heart rate can be indicative of your sleep quality and whether you're in a deep sleep or REM stage.

Types of Sleep Trackers

You can find wearable and non-wearable sleep tracking devices. Wearable trackers - often worn on the wrist, finger, or head - range from simple to sophisticated.  Most non-wearables devices can be placed under the mattress or pillow.

Understanding Sleep Cycles

Different Types of Sleep

You go through different stages of sleep during the night: light sleep, deep sleep, and REM (Rapid Eye Movement). Sleep trackers measure these different sleep stages to give you a comprehensive view.

REM vs. Non-REM

REM (you've likely heard of 'rapid eye movement') sleep is where dreaming occurs, and non-REM includes light and, my favorite, deep sleep. Accurate tracking helps differentiate these stages - and shows you where you might be experiencing sleep disruptions.

Importance of Knowing Your Sleep Cycle

Understanding your sleep cycle can aid men with sleep disorders such as insomnia or sleep apnea. It's about much more than just sleep duration; it's about improving your sleep quality.

What Can Sleep Tracker Apps Actually Track?

Sleep Patterns

The first thing sleep tracker apps aim to do is offer insight into your sleep pattern.  They do this by gathering data about your sleep via sensors, then using sophisticated algorithms to estimate your stage in the sleep cycle at any given moment. They can track your sleep patterns over time to help you better understand your habits.

Sleep Habits

These apps also track your sleep habits, such as when you go to bed, when you actually fall asleep, how frequently you wake up throughout the night, and the time you wake up. This can give you some useful feedback as to improvements you can make to your routines.

Using a Sleep Tracker: What to Expect

First Week of Tracking

Starting to use a sleep tracker app may require some adaptation. During the first week, the device gathers sleep data to establish a baseline.

Long-Term Use

Beyond the first week, the tracker can be helpful for diagnosing sleep disorders like sleep apnea or insomnia. But remember, it's not a substitute for a clinical sleep study evaluated by the Food and Drug Administration.

How to Track Your Sleep Effectively

Tips for Accurate Sleep Tracking

1. Calibrate your device (if necessary).  Many devices require you to use for at least a few nights consistently in order to start giving you accurate feedback.
2. Use a sleep tracking app that matches your needs.  Do you prefer a wearable, or a non-wearable, for instance?
3. Make sure to wear it properly for accurate heart rate and movement tracking

Factors to Consider

Always consider the potential inaccuracies in sleep tracking. Devices may over- or underestimate metrics like sleep duration or different sleep stages. Remember, these apps may not be as accurate as a full-scale sleep study.  I find that it's best to take the data with a grain of salt.  Use it to track patterns and compare those patterns to your subjective feelings of well-being.

Once you start to correlate your own feeling of sleep quality with specific device metrics, you'll be better equipped to make the optimal changes to your habits or routines.

Check out this post for more pros and cons of using an app or tracker.

Apps that Track Your Sleep

Many smartphone apps are designed to work with built-in accelerometers and heart rate sensors. A popular app called "ShutEye" offers sleep scores based on your sleep data and even suggests snoring tips for trying to improve your sleep.

Do Sleep Tracking Apps and Devices Actually Work?

Scientific Studies and Testimonials

While sleep tracking apps work to some extent, they are not foolproof. A lot of research supports their general effectiveness, but challenges their accuracy.  One thing is generally agreed upon, they should not be used to diagnose sleep disorders. Consider keeping these devices as supplementary aids to a comprehensive sleep program - like the Slumber Stack Protocol, for instance.

FAQs

Q: How do sleep tracking apps work?

A: Sleep tracking apps work by utilizing the sensors in your smartphone or wearable device to monitor your sleep patterns, sleep habits, and even heart rate. These apps use an accelerometer to detect movement and determine (albeit an estimate) if you are awake, in light sleep, deep sleep, or in rapid eye movement (REM) sleep. By analyzing this data, sleep tracking apps can help you better understand your sleep quality and make adjustments to improve it.

Q: What are the different types of sleep tracking apps?

A: There are various types of sleep tracking apps available. Some are standalone applications that can be downloaded onto your smartphone, while others require wearable sleep trackers or devices. The standalone apps rely on the accelerometer in your phone to track sleep, while the wearable devices utilize additional sensors and advanced algorithms to monitor everything from heart rate and oxygen consumption to the number of steps you take each day.

Q: How do I start using a sleep tracker?

A: To start using a sleep tracker, you will first need to download a sleep app onto your smartphone or purchase a wearable sleep tracker. Once you have the necessary device, you will need to follow the instructions provided to set it up and connect it to your phone, if required. After setting up the sleep tracker, simply wear it or keep your phone nearby when you go to bed, and the app will start collecting data on your sleep patterns.  Boom - easy peasy.

Q: Can sleep tracking apps accurately measure your sleep?

A: While sleep tracking apps can provide valuable insights into your sleep patterns, it's important to note that they are far from 100% accurate. Factors such as movement during sleep, the placement of the device, and external noises can sometimes affect the accuracy of the data. However, advancements in sleep tech have made these apps more reliable over time, and they can still provide a general idea of your sleep quality and duration.

Q: What are the benefits of using a sleep tracker?

A: Using a sleep tracker can offer several benefits, like helping you identify and address some common sleep-related issues. Sleep trackers can also provide insights into your sleep habits, allowing you to make adjustments to improve your sleep quality. Finally, some sleep trackers offer features such as smart alarms that can wake you up at the optimal time in your sleep cycle, hopefully helping you feel more refreshed in the morning.

Q: Can sleep tracking apps help improve my sleep?

A: Sleep tracking apps alone cannot directly improve your sleep, but they can provide you with the information you need to help you make some positive changes. By tracking your sleep time, sleep stages, and sleep habits, you can gain a better understanding of your sleep patterns. Armed with this information, you can make lifestyle adjustments, such as establishing a consistent sleep routine, creating a sleep-friendly environment, or seeking professional help if necessary.

Q: Are there any drawbacks to using sleep trackers?

A: While sleep trackers can be beneficial, they also have some potential drawbacks. One common issue is orthosomnia, which refers to an unhealthy obsession with achieving perfect sleep as seen through sleep tracker data. This can lead to anxiety and stress about sleep which, ironically, may actually interfere with your ability to relax and fall asleep. It's important to use sleep trackers as a tool for guidance rather than becoming overly fixated on the data they provide.

Q: Can sleep trackers help identify sleep disorders?

A: While sleep trackers can provide insights into your sleep patterns and habits, they are not designed to diagnose sleep disorders. If you suspect that you have a sleep disorder such as insomnia or sleep apnea, it is recommended to consult with a healthcare professional who can perform a thorough evaluation and provide an accurate diagnosis.

Q: Can sleep trackers detect other health-related issues?

A: Some sleep trackers have additional features that can monitor aspects of your health beyond sleep. For example, certain wearable devices can track your heart rate throughout the day and detect irregularities that may indicate underlying health conditions. However, it's important to remember that sleep trackers are not medical devices and should not be solely relied upon for diagnosing or monitoring health conditions. If you have any concerns about your health, it's best to consult with a healthcare professional.

Conclusion

Using a sleep tracking app can provide valuable insights into your sleep habits and quality, but they're not a silver bullet for sleep problems. While they can be a good starting point for understanding sleep, if you suffer from sleep disorders like sleep apnea or insomnia, it's crucial to consult a professional for evaluation.

So, if you're keen on optimizing your night’s sleep (and why wouldn't you!), a sleep tracker could be a worthy investment.  You can find a list of some of the best sleep trackers for men here.

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