Research suggests that a good portion of America is restless, with “20-35% of adults [reporting] consistent sleep difficulties,” according to research published in the journal Current Sleep Medical Reports. Whether it be disordered or insufficient, chronically affected sleep can have troubling real-life health consequences beyond just feeling sleepy during the day. Luckily, additional research reveals that external physical tracking devices can be a useful tool in unlocking quality rest.
“Sleep trackers work by monitoring some of our basic biology to try and determine two things,” explained Dr. Alex Dimitriu, a double board-certified psychiatrist of sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine and BrainfoodMD. “One, if the person is asleep; two, what stage of sleep they are in.” This data is what you or a medical professional can use to decipher the lifestyle habits or environmental factors that could be impacting your sleep hygiene.
Dimitriu agrees that gathering information about the quality and quantity of your sleep can be a helpful first step towards reclaiming better rest. “[Sleep trackers] can provide feedback and reward for positive behaviors, such as reminders to start winding down, and to get to bed at an earlier time,“ Dimitriu said. “By heart-rate monitoring throughout the night, it also can be beneficial to see the effects of alcohol, a late exercise or a late dinner on sleep depth. I’m always surprised to see how disruptive a late dinner can be to my sleep.”
Wendy Troxel, a senior scientist at the the nonprofit think tank RAND Corporation and a scientific advisor’s aid for The Sleep Foundation, said that simply using a sleep tracking device shouldn’t be considered an intervention; rather, it’s what you choose to do with that information that can lead to improved sleep.
“[Sleep trackers] can be useful when used in conjunction with evidence-based behavioral strategies that have been proven to help sleep quality and quantity, such as maintaining a consistent sleep-wake schedule, as monitoring the behavior you are trying to change is a good way to track progress and maintain accountability,” Troxel told HuffPost.
Dr. David Rabin, a neuroscientist and board-certified psychiatrist based in California, said that having access to this kind of information from commercially available devices is really a step in personal empowerment. In the past, people would have to undergo professionally conducted sleep studies to get the same data.
“Sleep monitoring devices require people to take control of their own internal environment, to regain that sense of balance, and to facilitate a state of mind that enables you to make those healthy choices,” he said.
Ahead, find some expert-recommended sleep trackers that may help you harness a better night’s rest.
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"The Oura ring has had head-to-head studies against an in-lab sleep test, and shown fairly good overlap in its ability to stage sleep," he said. "There's also no screen to be disruptive."
This non-intrusive and waterproof ring uses research-grade sensors to monitor everything from activity to stress levels. It sits on the finger, which can be a more ideal and accurate source for data gathering than other options that sit on the wrist. The connective app tracks and logs everything from sleep stages, key vital changes throughout sleep and bedtime routines in order to make personalized suggestions on when to wind down for sleep and achieve your sleep goals.
He said the Apollo Neuro, a lightweight band that can be worn on the wrist or ankle, doesn’t rely on health tracking to improve sleep as much as it does on activating the parasympathetic nervous system.
“The device works by engaging with your sense of touch, delivering silent, soothing vibrations that help you feel safe and in control. It helps to kick on the ‘rest and digest’ functions of the autonomic nervous system which helps with sleep,” Rabin said.
With this device, you can choose from a variety of modes that are designed to feel subtle and natural to the body. The nuanced vibrations are meant to facilitate natural states of calm, clarity, focus and relaxation. The device also pairs with an app and even syncs to Apple Health to track biometrics and the effectiveness of the band.
“This is great if you do not want to wear the tracker, but it sits on a bedside table and gives a good summary of sleep quality in the morning. It helps to assess the overall sleeping environment and does not have a monthly subscription,” she said.
The sleek monitor detects light and sound changes in your bedroom while the companion app provides personalized insights and actionable advice on how to improve sleep based on the previous night’s readings. There’s even a customizable alarm that can help create optimal sleep and wake habits.
This second generation version of the Fitbit Inspire offers 10 days' worth of battery life per charge to track sleep stages, provide regular sleep scores and set optimal alarms that use gentle vibration to wake you, while the companion app details ways to build better bedtime routines and sleep habits.
In order to utilize all of the advanced features and tools, you must subscribe to a membership ($10 a month).
The Versa 2 also requires a premium membership. First-time subscribers get six months for free.