Good sleep improves your health, mood and performance. If you want to sleep better, you might turn to technology for help. From smartwatches to smart beds, wearables and trackers give you an easy way to see how well you’re sleeping.
But how accurate are these devices? And can they help spot more serious problems like sleep apnea?
Salma Patel, MD, a sleep medicine specialist with Banner - University Medicine, explained more about how sleep trackers work, what they can tell you and when it’s time to talk to a health care provider.
What are wearables and smart sleep devices?
Wearables are devices you wear on your body, like smartwatches or rings, that track your sleep, heart rate and other health data. There are also sleep trackers built into beds or placed under your mattress.
Common trackers include:
- Fitness bands and smartwatches for sleep like Fitbit or Apple Watch
- Smart rings for sleep like the Oura Ring
- Sleep mats or smart beds for sleep tracking, like Withings or Sleep Number
What do wearables track while you sleep?
Depending on the device, sleep trackers may measure:
- How long you sleep
- When you fall asleep and wake up
- Time you spend awake vs. asleep
- How much you move during the night
- Your heart rate and breathing patterns
- Your blood oxygen levels (some devices)
- The stage of sleep you’re in – light, deep or REM (dreaming sleep)
- Sleep efficiency (how much of the time you spend in bed is spent sleeping)
“Tracking your sleep can help build awareness of your sleep habits and uncover patterns that might be affecting your rest. For example, it can highlight irregular bedtimes, short sleep duration or how stress, caffeine or screen use impact your sleep,” Dr. Patel said.
How accurate are sleep wearables?
Wearables can give helpful information about sleep habits, but people often overestimate how accurate they are. Plus, accuracy can vary a lot between devices.
“While the dashboards and sleep scores may look detailed, it’s important to remember that these are estimates that are usually based on algorithms, not clinical measurements,” Dr. Patel said.
They tend to be good at showing:
- When you go to bed and wake up
- Estimates of total sleep time
- General sleep patterns over time
But they aren’t as accurate as medical sleep tests, especially when it comes to:
- Pinpointing sleep stages
- Spotting short naps or brief wakeups
- Diagnosing sleep disorders
“Devices can overestimate sleep, especially if you’re lying still but awake, and underestimate how often you wake up during the night. Their algorithms often don’t line up well with gold-standard sleep studies and different devices can give different results on the same night,” Dr. Patel said.
If you’re just looking to get a better sense of your habits, wearables can be a useful tool. “Wearables can give you a rough idea of your sleep patterns, but you should not rely on them for precise sleep quality assessments,” Dr. Patel said.
If you’re worried about your sleep health, it’s best to talk with a provider.
Can wearables detect sleep apnea?
Some wearables can alert you to signs that might suggest a sleep disorder like sleep apnea. This condition causes you to stop and start breathing during sleep. It often leads to loud snoring, gasping for air or feeling very tired during the day.
Certain smartwatches, rings and beds can track:
- Drops in your oxygen levels
- Changes in your heart rate
- Signs of restlessness
- Possible snoring sounds
These signs may point to sleep apnea, but wearables can’t diagnose it. For that, you’ll need a medical sleep study, either at home or in a sleep lab.
“If you have signs of a sleep disorder, like loud snoring, gasping, daytime sleepiness, movements in sleep or trouble falling or staying asleep, it’s important to see a professional. They can assess you for sleep disorders and recommend a sleep study if you need one,” Dr. Patel said.
What about smart beds and sleep mats?
Smart beds and under-mattress sensors can track sleep without needing to wear anything. They might be a good choice if you don’t like wearing watches or rings to bed.
They often track:
- Sleep length and movement
- Snoring, heart rate and temperature
- How often you get out of bed
Some smart beds even control the temperature and adjust mattress firmness or raise your head to reduce snoring.
Tips for choosing a sleep tracker
Looking to try a wearable? Here are a few things to keep in mind:
- Comfort: Make sure it feels good to wear overnight
- Battery life: Some need daily charging, while others last longer
- Data detail: Check how much info you get and whether it’s easy to read
- Sharing: Some sync with health apps so your provider can see your data
- Cost: Prices vary, so choose what fits your budget and needs
How can you make the most of your sleep data?
Tracking your sleep can help you understand your patterns and make small changes so you can rest better. To get the most value:
- Look at trends over time, not just one night
- Try going to bed and waking up at the same time every day
- Limit caffeine and screen time before bed
- Create a quiet, dark and cool sleep space
- Don’t fixate on sleep scores — focus on your habits and how you feel
- Keep a simple sleep journal to track behaviors like caffeine, alcohol, exercise or stress so you can see how those factors influence your sleep
- Use the data to improve your sleep schedule, consistency and routines
“More sleep data can actually be counterproductive. I’ve seen patients with no symptoms become anxious or preoccupied with ‘bad’ sleep scores. Sometimes, this leads to a form of insomnia triggered by anxiety over not sleeping well enough. Ironically, the stress caused by chasing a perfect sleep score can make sleep worse,” Dr. Patel said.
When should you talk with a provider?
Sleep trackers are a great start, but they can’t replace medical care. “Don’t wait for your device to validate your sleep problems. Your symptoms matter more,” Dr. Patel said.
See a provider if you:
- Feel tired even after a full night’s sleep
- Snore loudly or wake up gasping
- Have trouble staying asleep or falling asleep
- Think you may have sleep apnea
- Rely on caffeine, naps or sleep aids to function
- Fall asleep when you’re trying to do something
- Have sleep concerns your wearable flagged and you’re noticing symptoms
“How you feel during the day is more important than any sleep score. If you’re functioning well and feeling rested, there’s usually no cause for concern. But if you’re struggling with sleep, or unsure what to make of your data, reach out to a sleep professional,” Dr. Patel said.
The bottom line on wearables for sleep
“Wearables are consumer tools, not medical devices. They can help raise awareness, but they should never replace how you feel or clinical input. If tracking your sleep adds stress or confusion, it may be healthier to stop using the device altogether,” Dr. Patel said.
Getting good sleep is key to your overall health, and data doesn’t replace medical care. If you’re concerned about your sleep or think you may have a sleep disorder, the team at Banner Health is here to help.
Other useful articles
- How to Get Better Sleep as You Age: Tips for Older Adults
- 7 Health Monitoring Tools Every Home Should Have
- Why You Should Track These 5 Important Vital Signs at Home
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