A Blog For Mums
In our perpetually busy lives, the chances of us Mums achieving optimal sleep seems like a pipe dream.
With numerous responsibilities and distractions plus children vying for our attention all day, it’s no wonder many of us seek guidance from sleep tracker applications.
These digital tools promise insights into our nightly rest patterns, vowing to unravel the mysteries of our sleep, but can we truly rely on these apps to inform and possibly even enhance our sleep quality?
This is what I have been looking into recently, and here’s what I found.
Sleep tracker applications are software programs designed to monitor and analyze various aspects of your sleep.
These apps can be installed on smartphones, tablets, or smartwatches, providing a convenient means to track your nightly rest patterns.
While the specific features may vary across different apps, most aim to gather data on sleep duration, sleep stages (light, deep, and REM), and any disturbances or awakenings during the night.
To comprehend the potential accuracy of sleep tracker apps, we need to understand their underlying mechanisms. These apps primarily rely on two key data sources: motion sensors and, in some cases, heart rate monitoring.
The core functionality of most sleep tracker apps revolves around motion tracking, also known as actigraphy. By leveraging the built-in accelerometers and gyroscopes in your device, these apps can detect and record your body movements throughout the night. Periods of inactivity are interpreted as sleep, while movements are assumed to indicate wakefulness or restlessness.
Some advanced sleep tracker apps incorporate heart rate monitoring capabilities. By tracking changes in your heart rate patterns, these apps attempt to estimate the different stages of sleep you experience during the night. For instance, a slower heart rate may indicate deep sleep, while fluctuations could signify lighter sleep or REM stages.
While the concept of sleep tracking apps seems appealing, their accuracy remains a subject of debate and ongoing research. Several studies have investigated the reliability of these apps in comparison to professional sleep studies conducted in controlled environments, and they just can’t compete.
One of the primary challenges faced by sleep tracker apps is their inability to accurately detect and differentiate between various sleep stages. Unlike professional sleep studies, which employ electroencephalograms (EEGs) to monitor brain wave patterns, sleep apps rely solely on motion and heart rate data. This limitation makes it difficult for these apps to provide precise information about the specific stages of sleep you experience during the night. In other words, the apps are broadly guessing a lot of the time.
While sleep tracker apps may struggle with identifying sleep stages, they generally perform better in estimating overall sleep duration. By tracking periods of inactivity, these apps can provide a reasonable approximation of the total time you spend asleep each night. However, even in this aspect, accuracy can vary depending on factors such as individual sleep patterns, restlessness, and the presence of sleep disorders.
Sleep tracker apps may encounter additional challenges when used by individuals with certain sleep conditions, such as insomnia.
People with insomnia often lie awake in bed for extended periods, remaining relatively still in an attempt to fall asleep.
In such cases, motion-based sleep tracking apps may incorrectly interpret this stillness as sleep, leading to inaccurate sleep duration estimates. So the very people who could most benefit from the apps are actually the ones they are least suited to.
While the primary purpose of sleep tracker apps is to provide insights into your sleep patterns, their potential impact on mental well-being should not be overlooked.
Research has shown that the data presented by these apps can influence an individual’s emotional state and cognitive functioning, even when the readings are accurate.
In one study, participants who were told they had a poor night’s sleep, despite getting the same amount of rest as others, reported lower mood levels, difficulties with daytime thinking processes, and increased feelings of sleepiness.
This finding highlights the potential for sleep tracker data to create anxiety and negatively impact mental well-being, particularly for individuals already struggling with sleep-related issues.
You might also keep yourself awake longer thinking about how your movements are impacting the data in the app. So they could keep your brain active longer than if you weren’t using one.
Despite their limitations, sleep tracker apps can still offer valuable insights when used appropriately. Here are some dos and don’ts to consider when incorporating these apps into your sleep routine:
Dos:
Don’ts:
Achieving high-quality sleep is a multifaceted endeavor that extends beyond the capabilities of sleep tracker apps. To truly enhance your time in the land of nod, cultivate healthy sleep habits and create an environment conducive to restful nights.
Thinking about sleep hygiene, which encompasses a range of practices that promote better sleep quality, might help. This includes establishing a consistent sleep schedule, creating a relaxing bedtime routine, limiting exposure to blue light from electronic devices before bed (I’m looking at you tracker app), and ensuring a comfortable sleep environment with appropriate temperature, noise levels, and bedding.
Certain lifestyle factors can significantly impact your sleep quality too. Regular exercise, stress management techniques, and a balanced diet can all contribute to improved sleep patterns. Additionally, limiting caffeine and alcohol consumption, especially in the hours leading up to bedtime, can help prevent sleep disturbances. I burn up after too much wine, for example, and it always wakes me up.
And let’s not forget your sleep environment. Investing in a high-quality mattress, pillows, and bedding that suit your individual preferences can make a significant difference.
Sleep