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Sleep trackers are everywhere. From smartwatches to phone apps, more people than ever are using technology to monitor how often and how much they sleep. While these tools can increase awareness of sleep habits, they can also increase stress and make it more difficult to fall asleep.
A recent study by the American Academy of Sleep Medicine found that nearly half of US adults (48%) used a sleep tracker to control their sleep. This increased use reflects the growing effort to treat sleep as an important component of health along with nutrition and physical activity.
Sleep trackers change sleep habits
Sleep trackers don’t just collect data. They influence behavior.
More than half of adults (55%) who use sleep trackers say they’ve changed their sleep habits based on what they’ve learned. These changes often include going to sleep, waking up at regular times, or being more interested in waking up at night. For many people, sleep tracking can be a helpful reminder that healthy sleep habits are important.
The study also found differences in the use of sleep trackers. Men (56%) are more likely than women (40%) to use these devices and change their behavior based on information. Men are also more likely to spend more consumer sleep productsexcept for mattresses.
When sleep tracking causes sleep disturbances
A growing interest in sleep optimization has fueled a trend sometimes referred to as “to sleep.” The goal is to improve sleep quality through routines, technologies and products.
For some people, this approach is motivating. For others, it may be reversible.
According to the survey, the majority of adults (76%) have lost sleep because they worry about sleep problems. This type of stress is often called sleep anxiety orthosomnia. This can happen when people focus too much on sleep data or feel pressured to get a good sleep score.
Surprisingly, worrying about sleep can make it harder to fall asleep or stay asleep. Over time, this stress can interfere with receiving the recommended prescriptions seven hours or more of sleepwhich is necessary for the health of adults.
How to use sleep trackers to support healthy sleep
Sleep trackers can be useful when used sparingly. They can highlight patterns, encourage healthy routines, and increase awareness of sleep duration and sequence.
Here are some simple ways to use sleep trackers without stressing about sleep:
- Wear or use the tracker continuously to set an accurate baseline for your sleep.
- Pay attention to the indicators that are most important, such as the duration of sleep, the time of sleep and the time of awakening and waking up at night.
- Make small adjustments to your routine to see what works best for your sleep.
- Only check your sleep data in the morning, not during the night, and avoid the temptation of nighttime results.
A good night’s sleep still depends on the core healthy sleep habitssuch as keeping a regular schedule, establishing a relaxing bedtime routine, and allowing yourself enough time to rest.
When to talk to a sleep specialist
If concerns about sleep are keeping you awake, or if you feel tired despite the changes, it may be time to seek professional care. A sleep specialist can determine whether a sleep disorder or other problem is affecting your rest.
You can in one AASM Accredited Sleep Center near you.
Good sleep is not about chasing perfect numbers. It comes from consistent habits, healthy thinking and knowing when to seek professional support.
