In today’s fast-paced world, sleep often takes a backseat, leading to an increasing reliance on technology to track and improve our rest. Wearable sleep trackers, smartphone apps, and specialized devices have flooded the market, each claiming to offer unique insights and interventions for better sleep. But how well do these technologies work? Can they genuinely enhance the quality of our rest, or are they just expensive gadgets? This article delves into the world of sleep technology, examining its potential and limitations.

How Sleep Trackers Work: From Sensors to Algorithms

Sleep trackers, which are often embedded in wearables or smartwatches, aim to monitor sleep through various sensors and algorithms. Most devices use accelerometers to track body movements and heart rate sensors to estimate different sleep stages, such as light, deep, and REM sleep. Some more advanced models even incorporate oxygen monitoring and skin temperature tracking.

These devices typically sync with a smartphone app, presenting users with a breakdown of their sleep patterns. While the data might seem comprehensive, it’s essential to remember that these readings are estimates. Since most consumer devices don’t have the complex equipment found in a sleep lab (such as EEGs to measure brain activity), their accuracy can vary significantly. Still, for many people, even approximate data can serve as a baseline to recognize trends in sleep behavior and guide improvements.

The Pros and Cons of Wearable Sleep Trackers

Pros: Motivation and Awareness

For individuals who struggle with consistent sleep patterns, trackers can increase awareness and accountability. By seeing nightly sleep data, users may be more inclined to stick to regular sleep schedules, limit late-night screen time, and incorporate relaxation techniques. Some trackers offer “sleep coaching” features, providing reminders and tips to build better habits.

Cons: Potential for Data Anxiety

However, sleep tracking isn’t without its downsides. For some, tracking sleep may lead to stress, especially if they feel pressured to “achieve” a certain amount of deep or REM sleep each night. Known as orthosomnia, this anxiety around obtaining “perfect” sleep can ironically worsen sleep quality. Since not every night’s sleep needs to fit a specific mold, experts suggest taking data as an approximation rather than an absolute measure of sleep health.

Apps and Their Role in Sleep Improvement

Beyond wearable trackers, sleep improvement apps are another popular option. Ranging from meditation and relaxation guides to soundscapes and smart alarms, these apps offer various tools that can help users unwind and fall asleep more easily. Many apps feature guided breathing exercises, progressive muscle relaxation, or bedtime stories that may help reduce stress.

Apps with soundscapes or “white noise” generators may be particularly useful for light sleepers or people in noisy environments. White noise, pink noise, and even ocean sounds can mask disruptive background sounds, potentially helping users stay asleep longer. However, responses to these sounds vary widely, and some people find they disrupt sleep rather than support it.

Can Sleep Tech Really Improve Sleep Quality?

While sleep tech can provide insights and potentially helpful tools, its impact on actual sleep quality is not definitive. The data that wearables and apps provide can serve as a guide, but interpreting this data can be tricky. Since sleep involves complex physiological and neurological processes, making any direct correlation between wearable data and actual sleep quality is challenging.

In some cases, behavioral changes inspired by sleep tech, such as sticking to a regular bedtime or creating a calming nighttime environment, may lead to better sleep quality. However, results will vary from person to person. For those with underlying sleep disorders like insomnia or sleep apnea, experts often recommend consulting with healthcare providers, as these conditions may require more specific interventions than consumer technology alone can offer.

Sleep Trackers vs. Professional Sleep Studies: Understanding the Limitations

For individuals seeking to improve their sleep, it’s important to recognize the distinction between consumer sleep tech and professional sleep studies, known as polysomnography. In a clinical setting, polysomnography uses various measurements to provide a highly detailed understanding of an individual’s sleep architecture. It monitors brain activity, muscle movement, eye movement, and more to diagnose sleep disorders accurately.

Consumer devices, in contrast, don’t measure brain activity directly. This means that while they can estimate sleep stages, these estimates are not as precise as those from a sleep study. If users are experiencing significant sleep issues or symptoms like excessive daytime drowsiness, snoring, or difficulty breathing at night, wearable data should not replace professional evaluation and advice.

A Complement, Not a Cure

Sleep technology offers a range of tools that may support better sleep habits and provide insights into individual sleep patterns. For many, using a sleep tracker or app can be an excellent way to stay motivated and informed.

However, these devices have limitations, and the data they provide should be interpreted with caution. For those facing persistent sleep issues or possible sleep disorders, professional help is always recommended. Ultimately, sleep tech can be a helpful complement to healthy sleep habits, but it’s not a substitute for quality rest or expert care.

Wearable technology has become a huge industry. With so many options to choose from, how do you pick which fitness tracker is right for you? Well, it depends on a few things. What are your exact needs or goals? What kind of smartphone do you use? What kind of workouts do you prefer? Let’s break down the best options for fitness trackers you can buy right now.

Fitbit Charge 5

We would have highlighted the Fitbit Charge 4 as one of the best all-around trackers. And it’s still a very good choice. However, Fitbit announced its successor – the Charge 5 – would be released in September 2021. It includes all the best things about the Charge 4 – sleep tracking, heart rate monitoring, exercise tracking, stress management, built-in GPS, ECG scans, and 7-day battery life – with a gorgeous new color screen.

For a bit less money, the Charge 4 is still a great choice. Just keep in mind that the Charge models don’t act as full-fledged smartwatches. They will display your texts (and some other notifications), but if you’re looking for more functionality beyond fitness tracking, you might want to skip these ones.

Apple Watch Series 6

If you already use an iPhone, you should strongly consider springing for an Apple Watch. The two devices work seamlessly together. The Apple Watch is chocked full of great features – fast charging, blood-oxygen monitoring, GPS, calorie tracking, and heart rate monitoring. It also serves as a full fledged smart watch, with access to text and email – plus additional apps to control your music or plan your workouts. The only real downside is the battery, which needs to be charged once every 24, roughly. It’s fast, at least.

Apple’s Fitness+ (subscription required) program also adds to the Apple Watch’s appeal. If a brand new Apple Watch (Series 7 is coming out soon!) is not in your budget, consider the Apple Watch SE. It’s more like the Series 5, missing a few features compared to the flagship model, but it’s cheaper. The Fitbit Sense is also a decent choice for those wanting a full smart watch in their fitness tracker, but aren’t in love with the Apple brand.

Samsung Galaxy Watch4

For those who aren’t deeply invested in the Apple ecosystem, there’s the Samsung Galaxy Watch4. It’s a great choice for anyone who uses an Android smartphone. It has all the features you’d expect – heart rate monitoring, ECG reading, and body composition sensors. It tracks your workouts automatically and has full GPS tracking. It has slightly better battery life than the Apple Watch, but only just, at roughly 35 to 40 hours.

The Watch4 uses Google’s WearOD operating system, meaning it easily integrates with the rest of your Google accounts and services. Like the Apple Watch, you can download more apps to the Galaxy Watch4, such as Spotify to control your workout music or Maps to ensure you don’t get lost on those long trail runs.

Garmin Forerunner 245

Garmin has a whole lineup of smartwatches and fitness trackers to choose from. Some of them are designed specifically for serious long distance runners or triathletes. For something a little more budget friendly, consider the Forerunner 245.

It has a  seven day battery life, heart rate tracker, VO2 Max oxygen sensor, daily suggested workouts, the Garmin Coach feature, built-in GPS, and even sensors that track your running form. It also has a live tracking feature that helps you keep you safe while running alone or at night. The Garmin lineup is great for anyone who runs multiple times per week.

Coros Pace 2

If you find the Garmin lineup too pricey, we suggest the Coros Pace 2. Although it’s a lesser-known brand in the fitness tracking market, it’s still an excellent choice. This incredibly light and waterproof watch has all the normal features for tracking your runs, along with a battery that lasts for weeks. No other fitness tracker on this list compares when it comes to battery life.

The Pace 2 integrates with popular running app Strava. However, it doesn’t have quite all the same bells and whistles as the top-tier trackers. It keeps track of your heart rate while you’re running, swimming, or biking and has over 200 built-in exercises to work your entire body. The vibrant color LCD screen displays all your workout stats in real time.

Polar Grit X

If you find yourself in need of a more rugged fitness tracker, check out the Polar Grit X. Marketed as an “outdoor multisport” watch, it’s as great for workouts as it is for camping, hiking, and basically anything else you can throw at it.

The Grit X comes with built-in GPS, a compass, baromate, altimeter, and Polar’s unique Smart Coaching features. The battery lasts up to seven days and has multiple power-save options if you find yourself miles from an outlet to recharge it. It’s fully waterproof and was even tested at below zero temperatures. This watch is built to withstand whatever you can throw at it.

WHOOP Strap

And now for something completely different. Amazon is getting into the wearables market with the Whoop, a screenless fitness band that looks more like a bracelet than a smartwatch. It has some basic fitness tracking, but the real gimmick is measuring your body fat percentage and listening to the tone of your voice to determine how stressed you are. It promises to alert you when it detects you’re becoming irritable, allowing you to take a pause in order to relax again.

Do you feel comfortable wearing an Amazon product that is always listening to you? Maybe you do. Maybe you don’t. That’s for you to decide. The best thing about the Whoop was that Amazon was giving it away after it was first released, in order to build a user base (although you had to sign up for a monthly subscription service). That offer doesn’t seem to be on the table anymore (plus Amazon’s claims of detecting your overall mental health via the sound of your voice are dubious science, at best). The Whoop is a neat idea, but not executed with much elegance.

Oura Ring

Don’t like watches or bracelets? There’s still a fitness tracker for you, in the form of the Ouro Ring. As you probably guessed, it’s a ring that slips around your finger and offers most of the usual fitness tracking data. It tracks your heart rate, activity minutes, and gives you a sleep score. It also presents your data (in an app) as a two-week baseline average, helping you better understand it.

The Ouro ring also detects your temperature. For users who menstruate, this can be extremely helpful in tracking your monthly cycle. The NBA even used Oura rings to track player temperature in their 2020 bubble, when Covid-19 concerns were at all-time highs. The rings are water resistant and the battery lasts up to seven days. 

Learn More Today

When it comes to wearable fitness technology, there’s truly something for everyone. Whether you’re a serious athlete, a casual exerciser, or just looking to track daily wellness, the options are more versatile and advanced than ever. From feature-packed smartwatches like the Apple Watch and Samsung Galaxy Watch4 to specialized fitness trackers like the Garmin Forerunner and Polar Grit X, and even unique options like the Oura Ring or the WHOOP Strap, each device brings its own set of strengths. Choosing the right fitness tracker ultimately comes down to your personal preferences, lifestyle, and fitness goals. Explore your options, find a wearable that fits seamlessly into your life, and start making the most out of your fitness journey.