Health tracking devices and apps are growing in popularity as people discover the benefits of using technology to monitor and improve their well-being. Much of this trend has focused on fitness, but sleep tracking is also essential for those interested in overall wellness. Monitoring the quantity and quality of your sleep can help you improve your physical and mental health.
What Sleep Trackers Are and How They Work
Sleep trackers are exactly what they sound like: devices that monitor and record your sleep duration at night. They are devices that can be worn on the body in order to track sleep patterns and quality. You may think you already know how much you’re sleeping. For instance, you turn out the lights at 11:00, and your alarm goes off at 6:00, so you’re getting seven hours, right?
Unfortunately, it’s not that clear-cut. You’ve been in bed for seven hours, but how long did it take you to fall asleep? How many times did you wake up during the night? The point of a tracker is to go deeper and determine when you fall asleep and wake up and how often you experience sleep interruptions. In other words, trackers monitor your sleep patterns in detail.
Most sleep tracker apps use sensors to track movement, which can then be used to determine how long and how well a person has slept. Some sleep trackers also use heart rate monitors and other sensors to gather data about sleep quality.
The best sleep-tracking apps generally work by syncing with a smartphone or other electronic device. This syncing allows the sleep data collected by the tracker to be viewed and analyzed. Sleep trackers can be helpful for tracking sleep patterns over time and for identifying potential issues with sleep quality.
The Benefits of Using a Sleep Tracker
There are many benefits to using a sleep-tracking app. Some of the most notable benefits are:
Helps to Improve Sleep Quality
One of the most important benefits is that sleep trackers can help you to identify your sleep patterns. This information can help you to make changes to your sleep habits that will improve your sleep quality.
Sleep trackers can also help you to determine how long you are sleeping and how much deep, restful sleep you are getting. This information can help you to make changes to your bedtime routine and your sleeping environment that will improve your sleep quality.
Tracks Sleep Habits and Patterns
Sleep trackers have sensors that can track and monitor different sleep habits and patterns. This information can be used to help people understand their sleep habits and make changes to improve their sleep.
Tracking your sleep patterns over time can help you identify any trends in your sleep habits, such as whether you are getting enough sleep or if you tend to wake up frequently during the night.
Can Help Identify Causes of Insomnia or Other Sleep Disorders
Most people don't understand how important sleep is and the various ways in which lack of sleep can affect their lives. A sleep tracker can help a person identify the causes of insomnia or other sleep disorders like sleep apnea and fix them.
Sleep trackers are helpful because they can provide accurate data on how much sleep a person is getting each night, how restless their sleep is, and how many times they woke up during the night. Armed with this data, people can work to improve their sleep habits and see an improvement in their insomnia.
Can Help Set Sleep Goals
Sleep trackers work by recording information about your sleep, such as how long you slept and how often you woke up during the night. This information can then be used to help you set sleep goals and track your progress. For example, if you are trying to improve your sleep quality, a sleep tracker can help you identify behaviors that are disrupting your slumber.
Provides Feedback on How Well You are Sleeping
Sleep trackers are devices that can be worn on the body or used in bed that track and record your sleep data. This data can then be used to provide feedback on how well you are sleeping and help you identify areas for improvement. Some of the benefits of using a sleep tracker include:
Knowing how long it takes you to fall asleep and how many hours of sleep you get each night can help you make adjustments to your sleep schedule if needed. Additionally, having access to objective data about your sleep can be motivating when trying to make changes to your sleep habits.
Reduces Stress Levels
While there are many benefits to using a sleep tracker, reducing stress levels is one of the most important.
When you’re stressed, your body releases cortisol, a hormone that can interfere with your ability to fall and stay asleep. By tracking your sleep, you can learn how much stress is affecting your sleep and work to reduce it. This can lead to improved sleep quality and lower stress levels overall.
In addition to reducing stress levels, using a sleep tracker can also help you identify problems with your sleep routine that might be causing you to lose sleep. For example, if you notice that you’re consistently waking up during the night, you might need to make some changes to your bedtime routine.
Overall, using a sleep tracker is a great way to improve your overall health and well-being. If you’re looking for a way to reduce stress levels, consider using a sleep tracker!
Improves Mood
Sleep trackers have been shown to be effective in improving mood. One study showed that using a sleep tracker led to a reduction in depression and anxiety symptoms.
The study found that using a sleep tracker helped participants to become more aware of their own sleep patterns and improved their sleep quality overall.
Improves Concentration
One of the most important benefits of using a sleep tracker is that it can help improve concentration.
When you’re well-rested, you’re going to be more focused and better able to concentrate on the task at hand. Conversely, when you’re not well-rested, your ability to focus and concentrate is going to be reduced. This is because fatigue can lead to distractions and make it difficult for you to stay on task.
A sleep tracker can help you identify the factors that are affecting your sleep quality, such as how much time you’re spending in bed or how many times you wake up during the night. Armed with this information, you can then make changes to your sleep habits in order to get a better night’s rest. And when you’re well-rested, you’ll be able to focus and concentrate better than ever before.
Increases Productivity
Poor sleep can lead to reduced productivity and efficiency. A sleep tracker can help you identify the factors that are impacting your sleep and allow you to make changes that improve your productivity.
People who use sleep trackers often report that they are more productive and feel better rested. Sleep trackers can help people identify behaviors that are impacting their sleep quality, such as watching television or using electronic devices before bed.
People who use sleep trackers often make changes to their behavior based on the data collected by the tracker, which can lead to increased productivity in their daily life.
Improves Overall Health
Poor sleep has been linked with a number of health problems, including obesity, heart disease, and diabetes. Sleep trackers can help you figure out how much sleep you need each night and how to get the best sleep possible. They can also help you identify any sleep problems you may have and find solutions to fix them.
Additionally, sleep trackers can help you track your activity levels, heart rate, and other health metrics during the day so you can see how they affect your sleep at night. Overall, using a sleep tracker is a great way to improve your overall health and well-being.
Why Use a Sleep Tracker?
Getting quality sleep for an adequate amount of time is extremely important for overall health. Sleeping well and enough boosts your immunity, helps you maintain a healthy weight, reduces stress and the risk of chronic disease, and improves your mental health.
A sleep tracker can be a useful tool, mostly because it gives you a clearer picture of how much sleep you actually get each night. Knowledge is power, and if you know you need to improve your sleep, you can begin to make effective positive changes.
For example, if you consistently struggle to wake up when you intend to in the morning, you may need to adjust your sleep schedule. Or, you can try healthy morning habits that help you wake up feeling more rested.
How to Use a Sleep Tracker to Improve Your Sleep Quality
A sleep tracker is a device or app that monitors and records your sleeping habits. This information can be used to help improve your sleep quality. To use a sleep tracker:
Track Your Typical Bedtime and Wake Time
By tracking your typical bedtime and wake time, you can get an idea of how consistent your sleep habits are. This information can help you identify areas where you may need to make changes in order to get a better night's sleep.
If you find that you are consistently going to bed later than you'd like or waking up earlier than you'd like, try setting a goal for yourself to gradually move your bedtime and wake time closer to what you want. This may mean going to bed a few minutes earlier each night or waking up a few minutes later each morning.
Use this information to identify any areas where you could improve your sleep habits. For example, if you are taking too long to fall asleep, try going to bed earlier. Or if you are waking up frequently during the night, try improving your sleep environment by creating a quieter and darker sleeping space.
You may also want to experiment with different methods of relaxation or meditation before bed in order to help you fall asleep more quickly.
Monitor How Long it Takes You to Fall Asleep
Use a sleep tracker to monitor how long it takes you to fall asleep, how often you wake up during the night, and how long you spend in bed each night. If you find that you are not getting enough sleep, try to make some changes to your bedtime routine. Go to bed and wake up at the same time each day, avoid caffeine and alcohol before bed, and try to relax before bedtime by reading or taking a bath.
Make Small Changes to your Daily Routine Based on the Information Collected by Your Sleep Tracker
If you are using a sleep tracker to improve your sleep quality, you will want to make small changes to your daily routine based on the information collected by your sleep tracker.
For example, if you find that you are going to bed too late, you might want to start going to bed earlier. Alternatively, if you find that you are not getting enough sleep, you might want to try going to bed earlier and waking up earlier.
You could also try adding some physical activity to your day if you find that you're not getting enough exercise. Or if you are eating too late in the evening, try switching to an earlier dinner time.
Making small changes to your daily routine based on the information collected by your sleep tracker can help improve your sleep quality.
Be Patient and Give Yourself Time to Adjust to the Changes Made in Your Routine
It may take some time for the new habits to start impacting your sleep quality, so be kind to yourself and give your body time to acclimate to the changes in your routine.
How to Use a Sleep Tracker for the Best Results
To get the most accurate results from your sleep tracker, follow these tips:
Wear the Sleep Tracker on Your Non-Dominant Arm
If you're using a wearable sleep tracker, wearing it on your non-dominant arm can improve its accuracy. According to experts, sleeping on your back is the best position for tracking sleep, so wearing the tracker on your non-dominant arm will help keep the device in place and reduce movement noise.
Keep the Sleep Tracker in Place Throughout the Night by Using an Elastic Band or Strap
The sleep tracker should be placed on the upper arm near the shoulder using an elastic band or strap. This will help keep the sleep tracker in place throughout the night and give you the best results.
Make Sure to Enter Your Bedtime and Wake-up Time into the Sleep Tracker Each Day
When you first get your sleep tracker, be sure to read the instructions on how to use it. Generally, you will need to wear it or keep it close to you while you sleep. Some sleep trackers also require you to input your bedtime and wake-up time into the device for accurate sleep analysis.
So be sure to do this each day so that the data collected is accurate.
Note Down Any Unusual Events that May Have Affected Your Sleep
A sleep tracker can be a valuable tool to help you improve your sleep quality. In order to get the best results from your sleep tracker, it is important to note down any unusual events that may have affected your sleep, such as illness or noise disturbance. This will help you to identify any patterns in your sleep and make changes to improve your sleep quality.
Review Your Results Regularly to See if there are Any Changes in Your Sleeping Patterns
If you're using a sleep tracker to monitor your sleep, it's important to review your results regularly to see if there are any changes in your sleeping patterns. If you notice that your sleep habits have changed, you can make adjustments to your tracker's settings or consult with a doctor to see if there might be an underlying health issue.
Where Can I Find the Best Sleep Tracker App?
Many wearable devices, like your fitness watch, include a sleep tracker. It’s not always desirable to sleep with a watch on, though. Having it on your wrist can influence how you sleep. It can make you uncomfortable and cause you to wake up more often. It’s also not great for your skin to wear a watch around the clock.
Another option is to use sleep apps with sleep-tracking features on your smartphone or Apple Watch. BetterSleep is one of the best sleep tracker apps with soothing sleep sounds and music, meditations, sleep stories, sleep tips, and a sleep tracker. Simply place it on your bedside table at night so it can record when you sleep and wake up.
BetterSleep’s tracker compares your sleep goals with how you’re actually sleeping. It also calculates your sleep debt, the difference between how much sleep is recommended for you and how much you’re actually getting. For instance, ideally, your sleep goal might be to get eight hours of sleep each night. If you only get six hours one night, you’ll accrue a sleep debt of two hours on your sleep app.
How to Choose the Best Sleep Tracker for You
You should start by considering what you want the sleep tracker to do. If you are just looking for a way to track your sleep, then any basic sleep tracker will work. However, if you are looking for a sleep tracker that can also provide you with information about your sleep quality, then you will need to look for one that has specific features for tracking sleep quality.
You should also consider what type of user you are. If you are someone who prefers simplicity, then a basic sleep tracker may be best for you. If you are someone who likes to have more information and data, then a sleep tracker with more features may be better for you.
Finally, you should consider your budget. Sleep trackers come in a variety of prices, so it is important to find one that fits into your budget.
The Most Common Mistakes People Make When Using Sleep Trackers
Sleep trackers can be a great way to get a better understanding of your sleep habits, but there are a few common mistakes that people make when using them.
The most common mistake is not wearing the tracker long enough to get an accurate reading. Most trackers need to be worn for at least seven days in order to get an accurate reading of your sleep patterns.
Another common mistake is wearing the tracker on your dominant hand. The tracker will measure the movement of your arm and not your sleep cycle. To get the most accurate reading, wear the tracker on your non-dominant hand or attach it to your bed sheet.
Make sure you also calibrate the tracker correctly. Many trackers come with a calibration tool that you need to use in order to get an accurate reading. Follow the instructions carefully to make sure the tracker is calibrated correctly.
Tips for Improving Your Sleep Hygiene
Establish a Regular Sleep Schedule and Stick to It as Much as Possible
Establishing a regular sleep schedule and sticking to it as much as possible is a great way to improve your sleep hygiene. This means going to bed and waking up at the same time each day, including weekends.
This will help regulate your body's natural sleep-wake cycle. Make sure to avoid caffeine and alcohol before bed, and keep your bedroom dark, quiet, and cool for the best sleep environment.
Avoid Caffeine and Alcohol Before Bed
Caffeine can keep you awake for hours after drinking it, and alcohol can disrupt your sleep cycle, causing you to wake up in the middle of the night.
Avoid Working or Using Electronic Devices in Bed
Studies have shown that using electronic devices in bed can disrupt your sleep, leading to poorer quality sleep and even insomnia. Avoid working or using electronic devices in bed to improve your sleep hygiene and get the most out of your sleep.
Make Your Bedroom Dark, Quiet, and Comfortable
There are a few key things you can do to improve your sleep hygiene and get the most out of your bedroom environment. Making your bedroom dark, quiet, and comfortable can go a long way toward helping you get a good night's sleep.
To make your bedroom darker, consider using blackout curtains or shades. If there is too much light coming in, it can disrupt your body's natural sleep rhythm and make it difficult to fall into a deep sleep.
To make your bedroom quieter, try using a noise machine or earplugs to drown out any unwanted sounds. Noise can be extremely disruptive and keep you awake if it's too loud.
Finally, to make your bedroom more comfortable, try adjusting the temperature and humidity levels. A cool, comfortable room is ideal for getting a good night's sleep.
Get Up and Move Around Every Few Hours to Keep Your Body Active
Staying active during the day will help improve your sleep at night. Try to get up and move around every few hours to keep your body active. Taking a brisk walk outdoors is a great way to get some exercise and fresh air.
Practice Some Relaxation Techniques Before Bedtime
There are a few different relaxation techniques that you can try before bed in order to improve your sleep hygiene. One is progressive muscle relaxation, which involves systematically tensing and relaxing all of the major muscle groups in your body.
Another is deep breathing, which can help to calm your mind and body. You can also try visualization techniques, such as picturing yourself in a calming place or scene.
Whichever technique you choose, make sure to practice it regularly so that it becomes a habit.
Conclusion
A sleep tracker can’t replace a sleep study performed by doctors, but it can help you find your personal sleep issues and improve your sleep. It can also push you to see your doctor if your sleep still doesn’t improve after making positive changes.
All in all, incorporating a tracker into your sleep routine can only do you good. Try the one on the BetterSleep app tonight, and you’re sure to see a difference with time.
