Sleep Technology: Tools And Devices For Improved Sleep

Getting a good night’s sleep can be tough, especially for busy professionals or individuals with many obligations. If you’re struggling to get enough rest, you're not alone. More than one-third of Americans say they get less than seven hours of sleep per night. 

Sleep technology appears to be changing how we approach sleep, with new gadgets and tools to help you get the quality rest you deserve. From smart rings that track your sleep cycles to devices that regulate your sleep environment, sleep technology may help you manage or eliminate sleepless nights. However, while tech can be helpful, working with a licensed mental health professional can empower you to effectively address any stress or mental health concerns that could be impacting your sleep quality.

Understanding why you’re not getting enough sleep

Many factors can lead to poor sleep. Stress, anxiety, and a busy lifestyle can contribute to difficulties falling or staying asleep. Using technology before bed, like scrolling through social media, can interfere with your sleep cycles. In addition, noisy or uncomfortable sleeping conditions can prevent you from getting enough rest, as excessive light and an uncomfortable mattress or pillow may all negatively affect sleep.

Other external factors can also play a role in sleep. Physical health conditions, such as chronic pain, may be responsible for sleep problems like insomnia. Medications, caffeine, and alcohol may interfere with the body's ability to get restful sleep as well.

Daily habits may also affect sleep quality. Irregular sleep schedules, eating habits that lack nutrients, and a lack of exercise can all affect how well a person sleeps. 

How sleep technology works

Sleep technology may use different systems and artificial intelligence to monitor and improve sleep quality. These devices can be as simple as wearable fitness trackers or as complex as hospital-grade clinical devices. AI algorithms can identify patterns and provide recommendations to improve sleep. 

Wearable devices often track sleep patterns by monitoring heart rate, movement, and even oxygen levels. Some consumer devices collect data throughout the night to identify different sleep stages and provide insights into sleep quality. They may be easy to use and accessible for most people.

Clinical devices, on the other hand, are normally used in medical settings to gather more detailed sleep data. They often involve sensors placed on the body to track various physiological measures. In clinical practice, doctors trained in sleep medicine might use this information to diagnose and treat sleep disorders.

Types of sleep technology

Sleep technology can include a wide variety of devices and solutions to improve sleep quality. These tools may focus on different aspects of sleep, such as tracking sleep patterns, creating a comfortable sleep environment, and supporting relaxation.

Sleep trackers

Sleep trackers typically measure sleep quality and patterns. Many devices, such as smartwatches, rings, and even bedside monitors, may include sleep trackers. They often use sensors to collect data on heart rate, breathing patterns, and body movement. This information can help you understand your sleep cycles and find areas for improvement. Popular examples include the Oura Ring and Fitbit devices, which may offer detailed sleep reports.

White noise machines

White noise machines generally produce consistent sounds that mask background noises, often making it easier to fall and stay asleep. They may be particularly useful if you’re a light sleeper or live in a noisy environment. These devices may offer various sound options, such as rain, ocean waves, or static noise. White noise can improve sleep by promoting relaxation and reducing disturbances.

Smart mattresses

Smart mattresses may be used to improve sleep comfort through advanced technology. These mattresses might adjust firmness and temperature to suit your preferences. Some models even have sensors that track sleep patterns and body movements. Smart mattresses can be controlled via smartphone apps, allowing users to fine-tune their sleep environments. Products like the Sleep Number bed tend to be well-known for these features.

Wake-up lights

Wake-up lights usually simulate natural sunrise to help users wake up gently. These devices may gradually increase light intensity, signaling the brain to wake up naturally. This method can be more effective and less jarring than traditional alarm clocks. Some wake-up lights also offer sunset simulations, which can help you wind down before bed. Philips has popular models that typically combine light therapy with sound options.

Sleep apps

Sleep apps are smartphone applications that may support sleep improvement. Some apps may offer guided meditations, sleep sounds, and bedtime reminders. Many sleep apps are included with sleep trackers to provide more information about sleep habits. Popular sleep apps include Calm, Headspace, and Sleep Cycle, which may provide various tools to improve sleep quality.

Weighted blankets

Weighted blankets can provide a calming effect by applying gentle pressure to the body. This pressure, known as deep touch pressure, may reduce stress and promote relaxation. Weighted blankets are often used to improve sleep quality for individuals with insomnia or anxiety. The weights usually range from five to 30 pounds and can be chosen based on your body weight.

Blue light-blocking glasses

Blue light-blocking glasses normally filter out the blue light emitted from screens, which can interfere with your body's natural sleep cycle. Using these glasses in the evening may maintain your body's production of melatonin, a hormone that regulates sleep. By reducing blue light exposure, these glasses may make it easier to fall asleep. They may be especially useful if you use electronic devices before bed.

Temperature-regulating bedding

Temperature-regulating bedding may maintain a comfortable sleep temperature throughout the night. These products can include sheets, blankets, and pillowcases made from materials designed to wick away moisture and heat. This technology can prevent overheating and promote restful sleep. Brands like SHEEX offer bedding products that may effectively balance temperature.

Aromatherapy diffusers

Aromatherapy diffusers typically use essential oils to create a relaxing sleep environment. Scents like lavender and chamomile tend to be known for their calming properties. Diffusers usually disperse the essential oils into the air, allowing the scents to be inhaled. This method may promote relaxation and make it easier to fall asleep.

Smart pillows

Smart pillows may be used to support better sleep posture and comfort. Some models include built-in speakers for playing soothing music or white noise. Others offer vibration alarms that wake users gently without disturbing their partners. Smart pillows sometimes come with connected apps to track sleep patterns and provide additional data. 

If you're having trouble sleeping, you may want to try one or a combination of these tools. You can always consult a healthcare provider or sleep expert for more information on devices that may benefit you.

Benefits of sleep technology

Sleep technology may provide advantages for those struggling with sleep difficulties. For people with sleep disorders like sleep apnea and restless legs syndrome, these technologies may be particularly beneficial. 

Individuals can not only track but also improve their sleep over time, leading to better overall health and well-being.

Are stress and anxiety affecting your sleep?

Speak with a licensed therapist online

Finding support online

For individuals experiencing sleep difficulties, online therapy may offer help and support. Online platforms like BetterHelp can connect individuals with licensed therapists. These professionals may identify sleep issues and related mental health concerns. The platform also allows users to select therapists based on their specific needs.

Studies have shown that online therapy may be an effective option for treating insomnia, as well as its potential underlying causes, like anxiety and depression. A 2023 study found that online cognitive behavioral therapy (CBT) may improve sleep quality and reduce symptoms of insomnia.