Using A Sleep Tracker: How Sleep Tracking Can Help You Fall Asleep And Stay Asleep
Sleep is vital to our well-being and ability to function, helping us rest, heal, and grow. Recognizing the crucial role sleep plays in our lives, experts have developed several different types of sleep trackers: devices that help us better understand our sleep quality and habits. Sleep tracking can provide numerous potential benefits, allowing us to evaluate our sleep cycles, identify potential barriers to quality rest, and focus on a vital part of overall wellness. Here, we’re providing an overview of the sleep cycle, discussing the possible benefits of sleep-tracking devices, and helping you find the right sleep tracker for you.
Understanding the sleep cycle
When we sleep, we cycle through phases that vary in terms of wakefulness and brain activity. According to experts, the sleep cycle consists of four stages, which are separated into two types of sleep: rapid eye movement (REM) and non-rapid eye movement (N-REM) sleep. Each sleep cycle lasts about an hour and a half before starting over, and we typically complete four to six cycles per night.
Non-REM sleep: transition stage, falling asleep, and deep sleep
Non-REM sleep (N-REM) makes up the first three stages of the sleep cycle, called N1, N2, and N3. Non-REM sleep is thought to be a crucial time for memory consolidation and learning. During this stage, our body temperature drops, our heart rate and breathing slow, and our muscles relax. N-REM sleep is also important for healing, allowing the body to restore damaged tissues, strengthen bones, and enhance immune function.
The N-REM stages involve:
N1: a transition stage marked by light sleep
N2: the stage during which we fall fully asleep
N3: called slow-wave or deep sleep, which involves delta brain waves
Rapid eye movement (REM) sleep
Rapid eye movement (REM) sleep is the final of the four sleep stages. This stage is characterized by twitching in the eyes and increases in brain activity. REM is typically when we dream. Like N3, REM is also thought to be important for learning, memory, and other cognitive functions.
Mental health and deep sleep: the importance of sleeping well
Getting high-quality sleep can help improve cognition, boost mood, reduce some physical health challenges, and provide numerous other potential benefits that help foster mental wellness. Sleep and mental health are thought to have a bidirectional relationship, meaning that sleep disruptions can cause or exacerbate symptoms of psychiatric disorders, and psychiatric disorders can lead to or worsen sleep disturbances.
Sleep disorders like insomnia and sleep apnea are frequently comorbid with mental health conditions such as depression and anxiety. Additionally, poor sleep can lead to physical health concerns that may worsen symptoms of psychiatric disorders. In one broad-based meta-analysis, researchers suggest that improvements in sleep may lead to reductions in anxiety, depression, rumination, and stress as well as positive outcomes in terms of overall mental well-being.
What is sleep tracking?
Accurate sleep tracking can be helpful when measuring numerous facets of sleep, including sleep latency (how long it takes to fall asleep), vital signs (e.g., heart rate, breathing rate, temperature), movement, and sleep cycle length. Through sophisticated software, these trackers can then measure sleep quality, helping users understand how they might be faring sleep-wise.
Using a sleep tracker to promote high-quality sleep
There are numerous devices that can track sleep time, quality, and disturbances. Below, we’re discussing the potential benefits of sleep-tracking tools and options for the best sleep trackers based on your needs, preferences, and budget.
The possible benefits of using a sleep-tracking device
Properly recording information about our sleep and then identifying patterns in the data can be difficult. We may not always know exactly when we fall asleep, how often we wake up, or how deeply we slept. Sleep trackers allow us to know all of this information and more.
Finding the right sleep tracker for you
Choosing a sleep tracker will typically depend on your sleep goals, patterns, and budget. For people who want to use the technology they already own, there are several apps that can track sleep through smart phones. For example, the app SleepScore tracks several metrics, including the quality of each stage of sleep, total sleep time, and wake time. It also scores your sleep and provides suggestions for improving sleep quality.
Or, a wearable sleep tracker can be a convenient way of evaluating your sleep quality. Wearable tech like the Oura Ring or Apple Watch can provide various forms of sleep data, including information on your body temperature, breathing rate, wakefulness, movement, and cycles. Other sleep trackers that you can wear on your body include the Whoop 4.0, the Garmin Epix Pro, and the Google Pixel Watch 3.
You can also find sleep trackers that fit onto your bed so that you don’t need to have anything attached to your body. For example, the Eight Sleep Pod is a mattress cover that is primarily used to cool down users who tend to become too hot at night. However, Eight Sleep also tracks sleep latency, heart rate, and several other data points. The Eight Sleep app then provides you with a daily sleep rating that can help you track your sleep quality over time.
Tips to help you fall asleep and stay asleep
There are several research-based strategies that may help you get better quality sleep and feel more rested in the morning. In addition to using a sleep tracker, you might consider incorporating the following techniques into your sleep routine.
Establish a consistent schedule
According to experts, maintaining regular sleep and wake times may help improve sleep quality. To help you follow a consistent pattern, try to start getting ready and winding down an hour before you want to fall asleep. This can help you signal to your body that it’s time for sleep.
Create a restful environment
Setting up your bedroom so that it helps promote relaxation and rejuvenation can be key to getting a good night’s sleep. Try to ensure your sleep environment is free of excess noise, light, or other potential distractions. Consider getting curtains to put over your windows and removing any screens you may be tempted to use (e.g., laptop, phone, or TV screens). You might also lower the temperature in your sleeping space before bed, put on relaxing sleep sounds, and spray a calming scent on your pillows and sheets.
Consider your sleeping posture
For most people, sleep experts recommend sleeping on your side or back. Stomach sleeping can lead to poor sleep and neck and body pain. If you struggle sleeping on your back or side, lying with a pillow between or under your knees or arms may make it more comfortable.
Keep a sleep journal
In addition to utilizing tools that record your sleep, you might consider maintaining a written log that describes how you feel in the morning, your dream intensity, and other factors related to your rest. You might also describe your stress levels, meals, and activities from the day before. A sleep journal can provide insights into different patterns that may affect your sleep quality.
For instance, you might find that you often feel better when you get seven and half hours of sleep compared to eight and a half hours. This is an example of how longer sleep times do not necessarily lead to better sleep. The completion of seven and a half hours of sleep can occur after five full cycles, while the completion of eight and a half hours may occur in the middle of the sixth, interrupting a sleep stage and leading to negative outcomes like drowsiness. In any case, a sleep journal may help you uncover patterns like these.
How online therapy may help with sleep disruptions
Research suggests that some forms of talk therapy—such as cognitive behavioral therapy for insomnia—may help address sleep challenges related to mental health. If you’re struggling with sleep disruptions, however, commuting to a therapist’s office and sitting in a waiting room can cause added strain. Online therapy can be a convenient and effective alternative for promoting both mental wellness and high-quality sleep.
Exploring the link between the sleep cycle and mental health with online therapy
With an online therapy platform like BetterHelp, you can address mental health-related sleep challenges remotely through video call, voice call, or in-app messaging. It may also be easier to fit virtual sessions into your schedule, since there’s no commuting required. Plus, the licensed therapist you meet with can also connect you with useful resources, such as at-home exercises geared toward helping you get consistent, restful sleep.
The effectiveness of online therapy for mental health-related sleep challenges
Research indicates that online therapy may help address sleep challenges that are associated with mental health concerns. For example, the results of one study suggest that an online intervention significantly reduced symptoms of both anxiety and insomnia in participants. The study’s researchers also noted that online therapy can increase the availability of mental health care.
Takeaway
What's the most accurate sleep tracker?
The most accurate sleep tracker is the one that works for you. When seeking a sleep-tracking app or device, look at the reviews from real customers on the quality of the sleep analysis features. In addition, consider the features each app uses to track sleep stages. If the sleep score doesn’t incorporate different sleep stages or sleep habits, you might not find the app as effective. Finally, consider whether the app offers battery life considerations. If your phone’s battery quickly drains with the app, it may not offer a long battery life guarantee, making sleep tracking metrics less accurate. If you’re using a non-app device, ask your doctor about its features and if any alternatives are available out of all the devices used for sleep tracking through a sleep clinic.
Are sleep trackers worth it?
Some people find sleep trackers helpful in learning about their time spent in specific sleep stages and their sleep efficiency score. Like a fitness tracker, these apps or devices take in biological data like breathing, heart, and sounds during sleep. In addition, the apps can pick up on which stage of sleep you’re in or whether you’ve gotten enough sleep by analyzing common signs that someone has gone into a certain stage of sleep. The app may also track your sleep onset and wakeup time so you can know how long you’ve been asleep or awake and how much sleep you get each night. If you’re using a sleep-tracking device, it may also track your blood pressure and respiratory rate while you sleep.
What is the best sleep-tracking device without a subscription?
Most sleep-tracking devices require a subscription or payment. However, if you get the device through your doctor, it may be covered by your insurance plan, making it free. You can also use sleep-tracking apps. Although apps may have a subscription option, some offer free features that you can continue to use to check your daily readiness score and wake-up time, as well as limited features for tracking your sleep stages. One such app is BetterSleep, which aims to help people sleep better by analyzing their health and sleep habits. Some people also use the Withings Health Mate app, which offers the Withings sleep analyzer tool showing sleep onset latency, sleep analysis, and other data. The Withings sleep mat can be used alongside the health app for improved results.
How many hours of deep sleep do you need?
According to the Centers for Disease Control and Prevention, adults require at least seven hours of sleep a night. Over nine hours of sleep is considered oversleeping in many cases, though some people may require more sleep for specific reasons. Talk to your doctor if you’re worried about how often or how much you’re sleeping.
Which is better, REM or deep sleep?
Both REM and deep sleep are required for a healthy night of sleep. REM sleep is crucial for supporting cognitive functions, whereas deep sleep helps the body repair, relax, and heal from the day. Deep sleep is more physically restful, whereas REM helps the mind rest. Without either stage, someone may not get enough healing sleep, which can lead to difficulties in daily life.
What does a healthy sleep cycle look like?
A healthy sleep cycle includes all stages of sleep, including REM and non-REM sleep (deep sleep and other stages). In addition, someone with a healthy sleep schedule is able to go to sleep at a similar time each day and wake up at a similar hour. When waking up, they may feel refreshed due to having had enough sleep during each stage. If you feel tired when you wake up or struggle to stay asleep, consider talking to a doctor about how to regulate your circadian rhythm.
How can you increase deep sleep duration?
Sleep hygiene can help you get more restful sleep, which may increase the amount of time you spend in deep sleep. You can practice sleep hygiene by ensuring your room is a comfortable temperature, your bed is comfortable, and you are free of distractions. Avoid using your devices before bed, and try to avoid stimulants like caffeine and energy drinks. In addition, don’t eat within an hour before you sleep and consider taking a calming bath or shower before getting into pajamas and getting ready to rest for the night.
Does magnesium help you sleep?
Magnesium may be helpful for some people in getting to sleep, especially if one is deficient. However, do not take a supplement without first consulting your doctor, especially if you take medications. Supplements can interact with other supplements, medications, food, and vitamins. Magnesium may not be the problem for you if you’re struggling to sleep, so taking it may not offer effects if you haven’t consulted a doctor about your levels.
Could a sleep tracker make your insomnia worse?
Tracking your sleep may make insomnia worse if doing so becomes a compulsion for you and is stressful, causing you to worry about the quality of your sleep. If tracking your sleep becomes an obsessive process that makes you feel bad about yourself, consider avoiding a sleep tracker. You may instead try other sleep hygiene practices and talk to your doctor or therapist about ways to better your sleep cycle.
What is the problem with sleep apps?
Sleep apps can be effective for many people, though they might not be entirely accurate, as there is no way to regulate them. The trackers on these apps may rely on sounds and cellphone usage to decide which stage of sleep you’re in, which may not be accurate, especially if outside noises or a sleeping partner changes the results. However, these apps can be useful for tracking how long you slept, how long you were off your device, and finding meditation sounds to use to help you go to sleep.
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