Do sleep trackers help you sleep? Plus, how to use one mindfully
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Sleep trackers are all the rage these days, but do they actually help you sleep? Explore some of the potential benefits and 7 tips to help you mindfully use one.
Most of us know that sleep plays a huge role in our health, yet it’s something we often neglect — probably more than we’d like to admit. Whether we’re trying to squeeze a few more minutes out of the day, indulging in that late-afternoon extra cup of coffee, or struggling to mentally unplug from work, these small habits can add up and take a toll on our sleep quality.
So it’s no surprise that so many people are turning to sleep trackers for help. By paying closer attention to your sleep patterns, you can start to uncover what’s helping —or hurting—your rest. And once you see how your habits might be affecting your sleep quality, it may be easier to make adjustments to your sleep hygiene so you can catch better Zzzs.
But of course, these handy devices aren’t perfect. So, are they really worth it? And can they actually help you sleep better? Let’s explore.
What are sleep trackers?
Simply put, sleep trackers are tools that help you learn about your sleep habits. They do this by collecting data while you sleep, such as how long you’re in bed, how often you wake up, and even how much time you spend in different sleep stages like light, deep, or REM sleep. The theory being that with this information, you can start to make small changes that improve your rest.
It’s important to know that sleep trackers aren’t medical devices. They may provide helpful trends and patterns, but they can’t diagnose sleep disorders or guarantee perfectly accurate data. Still, they can be a valuable tool if you want to learn more about your sleep and take steps to improve it.
Sleep trackers come in different forms, so you can choose whichever one fits your needs.
Wearables: These are devices, like fitness bands, smartwatches, or rings, that you wear while sleeping. They measure things like movement, heart rate, and sometimes skin temperature, and usually offer the most detailed information.
Non-wearables: If wearing a device to bed sounds uncomfortable, some trackers go under your mattress or on your nightstand, as these often use motion sensors or sound analysis to gather data.
Apps: Smartphone apps use your phone’s microphone or accelerometer to pick up on movements or noises during the night. If you’re not quite ready to invest in a specific device, these are a good starting point.
6 potential benefits of sleep trackers
While the idea of wearing something while you sleep might feel weird, there are some potential benefits to this additional gear:
1. Understand your sleep patterns: Sleep trackers can provide insights into your sleep patterns, such as when you fall asleep, how often you wake up, and how much restorative rest you get. Having this info can help you spot habits that may be affecting your sleep, such as using your phone before bed, or having inconsistent bedtimes.
2. Improve your sleep hygiene: Sleep hygiene involves habits and environment that promote good sleep. The feedback that sleep trackers provide can encourage you to make healthier choices, such as opting to skip that third cup of coffee (annoying, we know — but future-you will thank you!) or creating a dark, cool sleeping environment. So, if the data shows poor sleep after late-night TV binging, maybe it's time to make a change and try snuggling up with a book before bed instead.
3. Set goals and stay motivated: Sleep trackers can help you set goals for getting the sleep you need each night — usually 7–8 hours. And tracking your progress can motivate you to stick to a set bedtime and improve your sleep consistency, which plays a big role in how you sleep and how energized you feel during the day.
4. Spot irregularities in your sleep: Advanced trackers can monitor heart rate, breathing, and oxygen levels, which can flag potential issues like irregular breathing patterns or frequent awakenings. While they can't diagnose problems like sleep apnea, you can share the data from them with a healthcare provider if you need to.
5. Track long-term progress: Keeping tabs on your sleep data over time allows you to see patterns in your sleep quality, such as improvements during vacation, or worsened sleep during stressful periods. Analyzing this data can help you change things up in your lifestyle, so you can learn how to get better sleep more consistently.
6. Boost your overall health: Better sleep isn't just about feeling rested, it's also linked to improved mental clarity, mood, immunity, and heart health. If using a sleep tracker helps you make changes that improve your sleep, there’ll likely be a positive effect on other aspects of your life, too. Sounds pretty good, right?
Are there any downsides to tracking your sleep?
While sleep trackers can be helpful, they do have drawbacks, so it’s important to be aware of them before investing in any device.
1. Accuracy concerns: Most consumer-grade sleep trackers use sensors to monitor movement and heart rate and use that data to make assumptions about your sleep. This means the results they give you are just an estimate, rather than a precise measure of your sleep quality. So they might misinterpret lying still as being asleep, or fail to spot underlying sleep disorders accurately.
2. Over-reliance on data: It’s easy to get caught up in the numbers, and focusing on sleep metrics too much can sometimes mean you feel stressed or anxious about your sleep. Worrying about the quality of your sleep can, ironically, make it harder to rest well. Not so helpful.
3. Cost: High-quality trackers with advanced features can be pricey, and you may decide it’s not the right fit for your budget. Simpler options or apps are often more affordable, but these might lack detailed insights.
4. Privacy concerns: Some trackers and apps collect sensitive personal data, which could raise privacy concerns depending on how that data is stored or shared. Always check the privacy policies before using a device or app.
5. Not for everyone: If you’re already sleeping well and waking up rested, a tracker might not add much value to your routine. And people with clinical sleep disorders, such as insomnia or sleep apnea, will likely need a professional evaluation instead of relying on a personal sleep tracker.
What type of tracker is best for me?
There are tons of sleep trackers out there, which can make choosing one feel overwhelming! But the best tracker is the one that fits your lifestyle and meets your needs. It should be a helpful tool — not something that adds extra stress.
So, pick a device or method that works for you, and you’ll be more likely to use it consistently and get meaningful sleep insights. Let’s break it down so you can find a tracker that fits into your routine and works for you.
Wearables: ideal for all-day tracking
Smartwatches, fitness bands, or rings, are designed to be worn while you sleep. They use advanced sensors to monitor your movement, heart rate, and sometimes even temperature or blood oxygen levels. Wearables are great if you’re looking for detailed sleep data or want a device that tracks more than just sleep—like daily steps, workouts, or heart health—so you can get a better overview of your lifestyle.
Pros: Plenty of data, multifunctional, and often sync with your smartphone for easy analysis.
Cons: Some people find wearing a device at night might feel uncomfortable, and they often need to be charged regularly.
Non-wearables: no-contact comfort
Devices that you place under your mattress, on your pillow, or on your nightstand typically use motion sensors or sound analysis to monitor your sleep, and they work without needing physical contact.
Pros: Super comfortable since you don’t have to wear anything, and they’re often easy to set up.
Cons: They may not track as much detail as wearables. And they’re less portable, which might not be the best option if you travel frequently.
Apps: budget-friendly and beginner-friendly
If you’d like to try sleep tracking, but you aren’t ready to invest in a dedicated device, smartphone apps might be the way forward. These apps use your phone’s microphone or motion sensors to detect sounds and movements during the night.
Pros: Affordable, easy to use, and no extra equipment needed.
Cons: Limited accuracy compared to dedicated devices. And you’ll need to keep your phone close to your bed, which might not be ideal for everyone.
How to use a sleep tracker: 7 mindful tips to maximize your rest
Using a sleep tracker can give you a clearer picture of your sleep habits, but it’s important to approach it thoughtfully to avoid feeling stressed or overwhelmed. These tips will help you get the most out of your tracker, while keeping things simple and manageable.
1. Use your sleep data as a guide, not a rulebook
Your sleep tracker is a tool to help you identify trends, not a perfect measurement of your sleep quality. So treat the numbers as helpful clues, but don’t rely on them as the sole indicator of how rested you are.
Let’s say the tracker says you didn’t get enough deep sleep, but you feel refreshed and energized — trust your body over the data. Try to focus on patterns over time rather than stressing about one bad night’s report.
2. Be aware of how the sleep data makes you feel
If checking your sleep data leaves you feeling anxious, frustrated, or worried about how you’ll achieve “perfect” sleep, it’s probably not doing your wellbeing any good. Take a step back and decide to track less frequently, such as every other night, or only during periods when you’re making changes to your routine.
Aim to use the tracker to support your rest — not let it create extra pressure. Making changes to your routine? Check out our eight tips to get your sleep schedule back on track.
3. Take action to improve your sleep based on your trends
To get the most out of your sleep tracker, look for patterns in your data, like whether you sleep better on days when you exercise or go to bed at a consistent time. Then, use those insights to adjust your habits.
So if your tracker shows that late-night screen time disrupts your rest, try cutting back on device use before bed. Experiment with small changes and see what works for you.
💙 Ready to wake up feeling refreshed? Listen to our Sleep Better masterclass by Dr. Michael Breus.
4. Stay consistent with your sleep tracker to get meaningful insights
To get the most accurate, useful results, use your tracker regularly. Whether it’s a wearable, non-wearable, or an app, make sure it’s set up nightly so it can collect enough data to reflect your typical habits. A single night’s data isn’t always helpful, but a week or two of consistent tracking can reveal trends that point you in the direction of better sleep.
Looking for ways to improve your sleep without a sleep tracker? Check out these seven tips for better sleep.
5. Balance sleep tracking with relaxation
If the data feels overwhelming or starts to affect your mood, shift your focus back to how you feel in the morning, rather than what the numbers say. Remember, sleep quality is about finding what works for you, not achieving perfection according to an app.
💙 Relax into a peaceful night’s sleep with Professor Megan Reitz’s Quieting the Mind and Body meditation.
6. Combine tracking with healthy sleep habits
Your tracker is most effective when combined with good sleep hygiene. Use the insights it provides to reinforce good habits like a consistent sleep schedule, keeping your bedroom cool and dark, and avoiding caffeine in the evening.
If your tracker shows frequent wake-ups, consider whether your environment—like noise or light—might be a factor and change up your routine to help you sleep better over time.
7. Celebrate small wins and your sleep progress
Improving your sleep might not happen overnight (so to speak), so remind yourself that every small step forward counts. If your tracker shows that you’re going to bed earlier, waking up less often, or staying consistent with your routine, take a moment to acknowledge your progress and stick with those long-term changes that make you feel rested and energized.
Track sleep FAQs
Are sleep trackers accurate in detecting sleep stages?
Sleep trackers estimate sleep stages—light, deep, and REM—using sensors that detect movement, heart rate, and sometimes breathing patterns. While these estimates can be helpful, they’re not as precise as a professional sleep study conducted in a lab.
Polysomnography, the gold standard for measuring sleep stages, uses multiple types of data, including brain wave activity, which most consumer-grade trackers can’t detect. A doctor who specializes in sleep will use this medical data to make a professional assessment. If you’re looking for precise information about your sleep stages, a visit to a sleep specialist is your best option.
That said, many trackers are reasonably accurate at identifying general trends, like how long you sleep or how often you wake up. Trackers provide a good starting point for understanding your overall sleep habits.
Can a sleep tracker help diagnose sleep disorders like insomnia or apnea?
Sleep trackers can’t diagnose sleep disorders, but they can provide clues that something might be wrong. If your tracker consistently shows poor sleep quality, frequent wake-ups, or unusual patterns like long pauses in movement, it could be a sign of a sleep issue worth discussing with a doctor. Some trackers that monitor breathing and oxygen levels might even flag potential concerns like sleep apnea, though you’ll still need a professional diagnosis.
If you’re struggling with insomnia, apnea, or any other sleep disorder, it’s important to see a healthcare provider. Sleep trackers can be helpful because their data might give your doctor a starting point, but they’re not a substitute for professional medical advice or treatment.
What features should I look for in a sleep tracker?
When choosing a sleep tracker, focus on features that align with your goals.
If you want to understand your sleep stages or monitor your heart rate, look for a tracker with advanced sensors.
For basic insights, such as sleep duration and wake-ups, a simpler device or app might be enough.
Other useful features may include a companion app to visualize your data, the ability to set sleep goals, and insights into how your daily habits affect your rest.
Some trackers also include a “smart alarm” that wakes you during a light sleep stage to help you feel less groggy.
If comfort is a priority, consider whether you’d prefer a wearable, non-wearable, or app-based tracker.
It’s also worth thinking about how much effort you’re willing to put into using the tracker. If charging devices or syncing apps feels like a hassle, look for a low-maintenance option that works with your routine.
Are non-wearable trackers as effective as wearable devices?
Non-wearable trackers can be just as effective as wearables for tracking certain sleep metrics, such as sleep duration and disturbances. They’re ideal for people who don’t like wearing something to bed or who want a no-fuss setup. These trackers often use motion sensors or sound analysis to gather data, which can give you a good overview of your sleep habits.
However, wearables typically offer more detailed data because some of them can track metrics like heart rate, skin temperature, and blood oxygen levels. This might make them better suited if you want a deeper understanding of your sleep.
Ultimately, both types of trackers have their strengths, and the best choice depends on what will allow you to sleep the most comfortably, and the kind of information you’re looking for. If you’re unsure, start with a simple option like an app for your smartphone, and upgrade later if you decide you’d like more features.
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