Track your sleep to get an accurate baseline and your progress
Tracking your sleep gives you valuable data that shows you the impact that all of yesterday’s action steps and routine lifestyle behaviors had on your sleep quantity and quality. This allows you to evaluate your action steps for effectiveness if you have sound evidence to support that they will improve any sleep quality metric or how many hours per night you get.
Having an accurate sleep tracker is vital to deciding which action steps to continue doing for the long term, which ones to change, which ones to quit doing, and the data needed to troubleshoot any sleep issue.
There are lots of fitness watches or sleep apps out there that claim they track all the stages of sleep. This unfortunately isn’t true. Most “sleep trackers” claim to measure everything but they only can track movement, which little to no movement could put you in light, deep, or REM sleep, which is not useful data.
Watches and some sleep apps can ONLY give you a good idea of how many minutes it takes to fall asleep, how many hours you were asleep, how many times you woke up, and record the sounds in your room that are negatively impacting your sleep quality.
Here are a couple of low cost apps to start with for your smartphone that millions of people use daily around the world, and they can operate in airplane mode so they don’t sabotage your sleep quality:
This is a great starting point to get yourself into the habit of tracking your sleep every night and checking your data in the morning.
Ready to level your sleep tracker to the best out there?
The best sleep wearable that’s stylish and fits around your finger, that has been used in sleep studies for many years at Harvard/around the world, that can track every sleep quality metric, activity metric, and your heart rate variability (HRV) with 97% accuracy is the oura ring.
The sleep metrics it accurately will tell you are:
The Oura Ring had a sensitivity of 94.4 %-94.5 %, specificity of 73.0 %-74.6 %, a predictive value for sleep of 95.9 %-96.1 %, a predictive value for wake of 66.6 %-67.0 %, and accuracy of 91.7 %-91.8 %. PABAK was 0.83-0.84 and reliability was 94.8 %. Sleep staging accuracy ranged between 75.5 % (light sleep) and 90.6 % (REM sleep).
Total sleep time (1.1-1.5% error)
Total awake time (33-33.3% error)
What % of the night you were asleep (Efficiency) (8.3-8.4% error)
Total REM sleep time (9.4% error)
Total Deep sleep time (9.4% error)
Total Light sleep time (24.5% error)
How many minutes it took you to fall asleep (Latency) (1.1-1.5% error)
Was the time you went to bed and woke up optimal for your genetics and your sleep type
The stress and recovery metrics it accurately will tell you are:
Resting heart rate
Heart Rate Variability (HRV)
Body Temperature
Respiratory Rate
Stress resilience
Menstrual Cycle
The Activity metrics it accurately will tell you are:
How much time you spent inactive throughout the day
How many steps you took
Active Calorie Burn
Total Calorie Burn
Steps
Cardiovascular Age
This is a $300 investment, and comes with a 1-2 year warranty where if anything goes wrong with it, they send you a new one. I have 5 refer a friend specials to save you $50 if you’d like to get one. Click here to access the deal.
Learn more about the oura ring here.
References
Svensson, T., Madhawa, K., Nt, H., Chung, U. I., & Svensson, A. K. (2024). Validity and reliability of the Oura Ring Generation 3 (Gen3) with Oura sleep staging algorithm 2.0 (OSSA 2.0) when compared to multi-night ambulatory polysomnography: A validation study of 96 participants and 421,045 epochs. Sleep medicine, 115, 251–263. https://doi.org/10.1016/j.sleep.2024.01.020
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