Digital Sleep Trackers. Are They Worth It?
Modern technology can help improve virtually every aspect of our lives, including exercise habits and physical condition. However, digital tracking devices aren’t limited to monitoring walking, jogging or other daytime exercise and fitness activities. Many people who consistently have trouble sleeping are now using digital sleep trackers. The tracker lets them record the time they fall asleep as well as when and how often they wake up. Furthermore, they can see how much time they actually spend sleeping during the night.
Types of Digital Sleep Trackers and What They Detect
The most common digital sleep trackers are wearable wristbands and smartwatches. Additionally, there are standalone systems that are clipped to a pillow or are placed on or under the mattress. These trackers gather and store information related to the quality, duration and trends of the user’s sleep.
These contain sensors, called accelerometers, that monitor the sleeper’s rest and activity cycles. However, they’re not always entirely accurate. The accelerometer might confuse lack of movement as time spent sleeping. So when a body is lying still in bed for a while, it could be recorded as sleep. Conversely, the tracker might interpret nocturnal tossing and turning as awake time.
In addition to sleep cycles, some wearable trackers also monitor the sleeper’s heart and respiratory activity. This can change during the four different levels of sleep. Most wearable sleep trackers cost between $150 and $250, depending on the number and types of features they include.
Standalone Sleep Tracking Systems
These types of trackers don’t come into contact with the body. Most contact-free sleep trackers use thin strips of fabric with built-in infrared sensors that detect the sleep/wake cycle. They’re placed either under the mattress or on top of the mattress beneath the bottom sheet. Standalone trackers use ballistocardiography (BCG) to create graphical representations of changes in the sleeper’s heart rate. Both types of trackers connect to your smartphone or tablet to keep records of sleep activity and trends. Some trackers will also interface with Alexa and similar home automation systems. Non-wearable trackers are less expensive than wearable trackers because they lack the technology to monitor daytime activities. Prices for basic non-wearable trackers start at less than $100.
Additional Digital Sleep Tracker Features
Both wearable and non-wearable sleep trackers monitor each phase of the nightly sleep cycle. There are four stages of sleep in each cycle. Three are Non-Rapid Eye Movement (NREM) phases, which called quiet sleep. There is also one Rapid Eye Movement (REM) stage, known as active sleep. The trackers sense and record the amount of time the sleeper spends in each of the four stages:
- NREM Stage 1 – This is a short, 5 to 10 minute period of transition between being awake and falling asleep.
- NREM Stage 2 – During this period which lasts about 20 minutes, the body’s temperature drops and the heart rate begins to slow. There are also sudden bursts of brain activity during Stage 2.
- NREM Stage 3 – This is when the deepest sleep occurs. The muscles relax, blood pressure drops and the breathing rate decreases.
- REM Sleep – During the REM stage, brain activity increases, the body is relaxed and immobilized, the eyes move rapidly and dreaming occurs.
A full sleep cycle takes about 90 minutes, after which stages 1 through 4 are repeated throughout the night, all of which are captured and recorded. Ideally, healthy adults should complete four or five sleep cycles each night.
Some of the more advanced systems come with listening technology to detect snoring or other breathing abnormalities. These could be help identify indications of sleep apnea or similar sleep disorders. Many tracking systems will also monitor the sleeper’s surroundings. These include the bedroom’s temperature, ambient noise level and air quality. Both wearable trackers and contact-free trackers typically have silent alarms that vibrate to wake the user up.
Do Sleep Trackers Actually Work?
Sleep trackers can gather lots of information about sleeping habits. However, they don’t measure sleep directly. Sometimes they’ll interpret periods of inactivity as being sleep. Futhermore, they’ll consider episodes of restlessness as being awake. But they can still be useful in helping identify specific sleep patterns. Discuss your sleep quality with your doctor, if you’re concern about your sleep.
Sleep trackers can actually hinder some people from getting a good night’s rest. In some instances, trackers actually lower sleep quality by inducing anxiety that can result in insomnia. One study describes a growing number of cases of a new sleep disorder called orthosomnia. This disorder is an unhealthy obsession with the results of a sleep tracking device’s findings. In most cases, orthosomnia ends up impairing, rather than improving, sleep quality.
Many people find sleep trackers to be both entertaining and a useful way to monitor their sleep habits. But they’re not for everyone. If the tracker’s data contradicts the way you actually feel, listen to your body rather than the device. Otherwise, you may find yourself suffering from the effects of orthosomnia.
While a digital sleep tracker can help, nothing is more important than having the right mattress. Stop by your local Sit ‘n Sleep to speak with one of our knowledgeable sleep consultants. They’ll help you find everything you need for a good night’s rest.