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One of the most important indicators of good health is high quality sleep. “During sleep, your body is working to support healthy brain function and maintain your physical health,” notes the National Heart, Lung and Blood Institute. The Centers for Disease Control and Prevention (CDC) says average adults need at least seven hours each night to support mental and physical activity throughout the day. But 1 in 3 Americans aren’t getting enough.
Sleep trackers like sleep rings, watches, wearables, and phone apps may be able to help. It’s important to note that sleep trackers are not medical devices. They aren’t 100 percent accurate, so it’s always best to consult with your doctor. However, sleep trackers sport plenty of bells and whistles that can provide insight into how well or poorly you may be snoozing. Besides budget, there are many factors, including comfort and types of analytics, to consider when shopping for the best sleep tracker for you. Here are a few top options.
Our picks for the best sleep trackers
Best overall: Oura Ring
PHOTOGRAPH COURTESY OURA
Check the price at Oura
Why we like it: Since it launched in 2015, the Oura sleep ring has gained attention for its sleek design and slew of metrics. Worn on your finger like a traditional ring, the Oura gathers sleep data like quantity and quality, plus other data points, including blood oxygen rate, heart rate variability, and body temperature.
These additional measurements can provide clues to your overall health. For example, low blood oxygen levels can indicate that your lungs and/or circulatory system, among other vital systems, may not be working as they should, according to the National Center for Biotechnology Information. Monitoring body temperature, even when you’re healthy, can help detect disease early, says a report by the nonprofit Jackson Laboratory.
Some users appreciate that the Oura combines health data into three daily “scores,” which makes it easy to compare sleep quality from day to day. It also tracks and delivers a forecast of your menstrual schedule, potentially eliminating the need for additional apps. It comes in four colors and the company says the ring is water resistant to 328 feet.
Keep in mind: Among the sleep tracking products out there, the Oura Ring is expensive at $300-$450 depending on the model. A membership program (about $6 per month) gives you additional measuring tools (deeper sleep analysis, live heart rate monitoring, trends over time). But you don’t need to be a member to get the three daily scores (“readiness,” sleep, and physical activity).
Pro tip: The $10 sizing kit helps determine the best fit before you buy, saving you time and stress.
Product details: Metrics measured: Sleep stages, daily sleep score, blood oxygen rate, potential early illness detection, activity and recovery, heart health, and stress levels, and women’s health | Battery life: Up to seven days; 20-80 minutes to fully charge, depending on the battery level at the start of charging | Monthly subscription: Optional $5.99 per month to access features outside of the three daily scores
Best wristband: Whoop 4.0
Check the price at Whoop
Why we like it: Whoop straps to your wrist like a watch band and tracks sleep, strain, recovery, and stress. We like that you can charge it with a wireless battery pack that slips over the band, which means it can track your health data all day, every day.
The Whoop “Sleep Coach” has three alarm settings that use a vibrating haptic system. You can set an exact time, an optimal time that automatically goes off based on your sleep cycles, or a combination of the two called “green” time.
You set a time and the alarm goes off within an hour, once the data shows you’ve reached recovery. We also appreciate that the Whoop keeps things interesting with a variety of fun, easily swappable band designs.
Keep in mind: Some Amazon reviewers said they experienced difficulty charging the band. They noted that “the band sensor refuses to charge, even with [the] external battery pack fully charged.”
Others reported that the charging hub “does not power” and that the band “only lasts hours.” Yet many reviewers credited the brand’s responsive customer service in remedying issues.
Product details: Metrics measured: Sleep stages, sleep schedule, strain, recovery, and stress | Battery life: 5 days | Monthly subscription: See membership costs
Best smart watch with sleep tracker: Apple Watch Series 8 & 9
PHOTOGRAPH COURTESY BEST BUY
Check the price at Best Buy
Why we like it: When it comes to smart watches loaded with health tracking tools, it’s hard to beat Apple’s Series 8 and 9 smart watches. You can set notifications to track heart rhythms and even ovulation estimates, defined as the “likely day” of ovulation.
These watches also sport some robust sleep tracking abilities. The watch’s Sleep app shows you the average amount of time you slept over 14 days and breakdowns of sleep stages (especially the amount of time spent in deep sleep cycles, said to be the most restorative). You can also keep tabs on your respiratory rate (the number of breaths taken per minute) while you sleep.
Keep in mind: Compared to other sleep trackers, the AppleWatch Series 8 and 9 may require daily charging, which could interrupt continuous sleep tracking. But you can avoid that by keeping a consistent charging schedule in the morning.
Product details: Metrics measured: Heart rate, wrist temperature sensing, and menstrual cycle tracking | Battery life: Up to 18 hours |Monthly subscription: None
Best for Sleep Reports: Rise App
Check the price at RiseScience
Why we like it: Rise is a sleep tracking app built on the concept of “sleep debt,” or how much you “owe” your body in missed hours of sleep and helps you make up for it. The founders, who have a sleep science background, say they’ve employed this concept and the app itself on athletes.
The app has a host of metrics, plus a “gentle” sounding alarm clock. The program also offers a resource guide with additional content, which the founders hope will help people learn more about their cycles, such as when they may experience an afternoon slump.
You can download the app on your phone or on a wearable device, although the company points to research that shows “nearables” like smartphones may be more effective and accurate.
Keep in mind: While some research seems to back up the concept of “sleep debt,” there is debate over whether lost sleep can be made up—the core idea behind the Rise app.
Product details: Metrics measured: Sleep debt and circadian rhythm | Battery life: n/a | Monthly subscription: $69.99 annual subscription
Best for sleep and fitness: Fitbit Inspire 3
PHOTOGRAPH COURTESY AMAZON
Check the price at Amazon
Why we like it: The Fitbit Inspire 3 is a sleep tracking device that feels comfortable worn as a wristwatch or clipped onto clothing. It also has an impressive battery life of up to 10 days. In addition to sleep data, the Fitbit tracks categories like stress, temperature, and heart rate. A premium subscription delivers a PDF with stats on your overall health and wellness.
Keep in mind: At just under $100, the Fitbit Inspire 3 is one of the brand’s more affordable models that still collects plenty of helpful health data. However, other Fitbit models offer additional insights, such as keeping track of how many floors you’ve climbed and skin temperature, which some research shows can indicate stress levels and even reveal hormonal patterns.
Product details: Metrics measured: Sleep stages, length of sleep, and irregular heart rate | Battery life: Up to 10 days | Monthly subscription: Not required. Premium membership is $9.99 per month
Best non-wearable sleep tracker: Withings Sleep
PHOTOGRAPH COURTESY AMAZON
Check the price at Withings
Why we like it: Withings Sleep is a sleep tracking mat placed under your mattress. It notes sleep patterns and heart rate, then gives you a sleep score. Withings Sleep also has a snoring duration metric that the company says uses sound sensors to record snoring and even indicate when you stop breathing.
The mat works with the Health Mate app, which purportedly delivers sleep insights like quality, depth, duration, interruptions, sleep schedule, and how long it takes you to fall asleep or wake up.
Keep in mind: This is a great option for someone interested in collecting sleep data without having to wear a device. If you want more in-depth tracking, you may want to consider a tracker you can wear.
Product details: Metrics measured: Sleep duration, sleep cycles, and sleep onset and time to wake | Battery life: N/A; the sleep mat plugs into an electrical socket | Monthly subscription: N/A
Our review process
In selecting the best sleep trackers for most people, we prioritized specific attributes such as comfort, reliability, and long battery life. Here’s what we considered.
Fit: The best sleep trackers, especially wearables, should be comfortable and feel nonintrusive.
Features: It should have multiple features, such as water and sweat resistance, customizable aspects to fit different body types and health needs, and more.
What it tracks: It should track your sleep and wake times; sleep quality; basic vitals, such as heart rate and oxygen levels; plus additional factors, such as hormonal changes.
Third-party reviews: It’s not just our opinion that matters. We analyzed dozens of reviews for each product to determine what people liked and didn’t.
Battery life: Because reliability is a key factor in good quality sleep trackers, we chose the ones that were built to go the distance.
What to know about sleep trackers
Choosing the right sleep tracker is a personal choice, but all good sleep trackers share some common traits and must-haves.
Fit
Sleep trackers should fit snugly, without feeling too tight. It shouldn’t feel intrusive while you sleep, exercise, and move on a daily basis. It should be adjustable or come in multiple sizes.
Battery life
A long battery life is key to an effective sleep tracker. You’re more likely to use it consistently if you don’t have to remember to charge it. Consider trackers that only need to be charged every few days or can last a week.
What it tracks
Sleep trackers usually note a variety of metrics, including sleep quality and quantity, blood oxygen levels, heart rates, and sleep disruptions. These metrics are often sent to an app. If a specific metric is important to you, filter your search to that metric, rather than shopping for a general wearable.
Materials
High-quality materials are crucial to sleep trackers, especially since they’re designed to be worn around the clock and over a long period of time. As such, we considered the durability of the materials used in constructing these trackers as well as comfort.
Frequently asked questions
Which sleep tracker is most accurate?
Researchers have tried to determine the most accurate sleep tracker with conflicting results. In a New York Times article, sleep doctors expressed frustration with sleep metrics and “scores” that can be confusing or cause concern about what metrics patients should watch for. No sleep tracker is completely accurate, so it’s best to consult with a doctor if you have any health-related sleep concerns.
What is the best sleep tracker that doesn’t require a subscription?
The AppleWatch Series 8 and 9 have a built-in sleep tracker with metrics that can be set up by answering a few simple questions.
What is the best fitness tracker for tracking sleep?
Fitbits have strong accuracy ratings when it comes to measuring rest and activity, according to one study. However, due to some inaccuracies in testing, they aren’t researchers’ first choice for estimating total sleep time. Fitbits are a good choice for tracking fitness over sleep. The AppleWatch or Oura Ring may offer more comprehensive health data.
Alexandra Frost is a freelance journalist based in Cincinnati, Ohio, covering product testing, health, travel, parenting, and education. She has written for the Washington Post, the Huffington Post, Popular Science, Forbes, and Consumer Reports, among others.
*Although we are sharing our personal opinions of these experiences or products with you, National Geographic is not endorsing these experiences or products on behalf of anyone. It has not performed product safety testing on any of these products, did not manufacture them, and is not selling, or distributing them and is not making any representations about the safety or caliber of these products or experiences for individual consumers. Prices and availability are subject to change from the date of publication.
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