What to look out for when monitoring sleep performance

What is a sleep tracker?

A sleep tracker or sleep monitor is a device that can record sleep. This could be a device that you wear such as a smartwatch, ring, or headband. These are often called ‘wearables’. Or it could be a device that is kept near you, such as under your mattress. Smartphones also have apps that can measure your sleep using your phone’s microphone.

There are different measurements that that these devices take while you sleep. Depending on the type of device, sleep trackers can measure:

• how much you move
• sounds such as snoring
• oxygen levels in your blood
• brain activity
• your heart rate

Smartphone trackers can probably only tell you a few sleep metrics such as how much time you spent asleep and if you snore. Whereas wearables can give a lot more information. This includes detecting sleep stages  (awake, light sleep, deep sleep and REM). Sleep trackers may calculate a sleep score (out of 100) for you using the data it collects.

Sleep trackers may also give advice on your health and lifestyle to see if these help you get better sleep. They can also play soothing music.

Do sleep trackers really work?

Sleep trackers can collect a lot of data on your sleep. But studies have found that sleep trackers may overestimate sleep time. Certain brands may perform better than others. Try not to treat what sleep trackers tell you about your sleep as 100 per cent accurate, but more of an estimate.

You might find a sleep tracker helpful if you’re interested in seeing how you sleep. Trackers may provide personalised tips and advice that you might like to try to improve your sleep. If you’re having sleep problems, it’s best to see a GP as they can help you find the cause, as well as give you sleep advice and any needed treatment. Data from a sleep tracker may also be useful to share with your GP or other health professional.

What are the risks of using a sleep tracker?

Sleep trackers are mostly non-invasive, but you might find it uncomfortable to wear a device while you sleep. You could try using a device that you don’t have to wear, such as your smartphone. But smartphone sleep monitoring apps are more limited in what they can measure than wearables.

Using a tracker may cause you to worry about getting a good sleep score. This might make you stressed or anxious , which is not good for sleep.

Another thing to think about is the cost. Some health tracking devices can be very expensive. You might also need a subscription, and have to spend more to get additional features.

What is the best sleep tracker?

There are a lot of sleep trackers out there. The best one for you will depend on your needs and what you want from a sleep tracker.

Here are things to consider when looking for a sleep tracker.

• Reviews – seeing what other people say about their experience using a tracker can really help decide if a tracker is worth getting.
• What data the tracker collects - make sure you fully understand what the tracker is measuring.
• Battery life – see how long the battery lasts for and how regularly you need to charge it.
• Display – how you’re able to see the metrics, for example you might be able to see this on a smartwatch screen, or for other devices you need to check a separate app on your phone.
• The cost – this will depend on how much you’re willing to spend, and if you want to pay for a subscription.

Remember, if you are having sleep problems and it’s affecting your life, it’s best to speak to a GP.