Sleeproutine, the Best Sleep Tracker according to Global Tech Media WIRED

Sleep Tracker Research :  Are Sleep Trackers Accurate?

Sleep trackers can be inaccurate, and there is a surprising lack of testing and research on the subject. This research paper gives an overview of some of the research, and there have been some small studies, like this study in San Diego and this study in Nebraska that compared some commercially available trackers with polysomnography (PSG), which is the gold standard sleep study method (it records brainwaves, heart rate, blood oxygen level, respiration, and movement).

You might reasonably expect sleep trackers with more sensors, capable of recording similar data to PSG, to be more accurate, but manufacturers also develop their own set of proprietary algorithms to interpret the data. With PSG, the data is interpreted by a health care professional.

Some sleep technology companies have funded research. We spoke with Tyler Lee, Asleep co-founder, about the research they presented at the World Sleep conference in 2023. They worked with Stanford and Seoul National University Bundang Hospital on a joint study that compared 11 sleep trackers against PSG. The study examined sleep stage measurement and accuracy in measuring sleep efficiency and latency. The results were interesting.

The study had 75 participants and was conducted independently in South Korea. It compared the Pixel Watch, Galaxy Watch 5, Fitbit Sense 2, Apple Watch 8, Oura Ring 3, Withings Sleep Mat, Google Nest Hub 2, and Amazon Halo Rise. It also included three apps: SleepRoutine, SleepScore, and Pillow.

Scores were mixed, but the Pixel Watch, Galaxy Watch 5, and Amazon Halo Rise performed well at measuring sleep stages, while the Oura Ring and Apple Watch were better at measuring sleep efficiency (time in bed spent sleeping) and sleep latency (time to fall asleep). The overall winner was Asleep’s SleepRoutine app, which applies an algorithm to respiration sound.

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The big losers of the study were the other two apps, SleepScore (ultrasound reflection) and Pillow (accelerometer). The Google Nest Hub 2 was also consistently poor, which tallies with our own testing, and the Withings Sleep Mat proved surprisingly bad at determining sleep stages but did quite well with sleep efficiency.

Sleep Tracking Tips : Expert Advice on Sleep Trackers

As a long term insomniac, I have tested many sleep gadgets and tracked my slumber on and off for years. It’s important to note that there’s no one-size-fits-all set of rules for sleeping better. You must listen to your own body, but try not to obsess over it. That said, sleep tracking can be useful. We checked in with Nitun Verma, spokesperson for the American Academy of Sleep Medicine for some advice.

1️⃣ Sleep trackers can increase awareness of sleep and encourage healthy sleep behavior.
Verma suggests trackers can help people go to bed and get out of bed at regular times and remember to wind down before going to bed. Establishing a routine is vital if you want to improve your sleep quality.

2️⃣ Sleep tracking is not for everyone. 
Several doctors and sleep specialists I’ve spoken to over the years have warned that tracking your sleep can sometimes increase your anxiety about insomnia and do more harm than good. Verma says a small percentage of people are anxious about not getting enough sleep and should avoid hyper-monitoring their sleep data.

3️⃣ Sleep trackers can be inaccurate. 
We dip into this in more detail below, but it’s important to note that no sleep tracker matches the medical monitoring you would get in a sleep clinic. Verma also points out that some trackers may give the impression that they are able to diagnose a medical condition when they don't have the data (and FDA approval) to back up those claims.

4️⃣ Sleep trackers must fit into your life.
Think about how a prospective tracker might fit into your digital ecosystem, how easy it is for you to use, and how comfortable it is to wear during sleep.

5️⃣ Sleep tracker data can be useful.
Verma suggests using data to identify changes in trends. For example, if your sleep time changed abruptly two weeks ago, you can look for changes in stress, environment, or daytime habits that might have sparked that change. While it may not change how much sleep you got back then, you may discover something new that affects your sleep, and you can mitigate it in the future if it recurs.

6️⃣Sleep trackers can help you experiment.
If you want to optimize your sleep, Verma suggests using your sleep tracker to find what works for you. For example, you might try a new evening routine for two weeks and see if the sleep data improves. If it does, it can increase motivation to keep the routine. (It's helpful to think of sleep experiments in weeks rather than days to give changes a chance.)