Which wearable sleep tracker is right for you?

Just a few years ago, you would have needed several doctor's visits and an expensive, overnight polysomnograph in a lab to track your sleep. Today, wearable sleep trackers are revolutionizing and democratizing sleep tracking. These convenient little devices allow people to monitor their own sleep and look for signs of sleep disorders like obstructive sleep apnea in the comfort of their own home for a fraction of the cost. Today’s wearable sleep trackers aren’t electrodes connecting your brain to a giant machine, but rather discreet, comfortable accessories that can track sleep and more. Even better, these gadgets were found to be nearly as accurate as a clinical PSG, without all of the hassle. So, which wearable sleep tracker is right for you?

What can they measure?

Different wearables can measure different things, but what are the most important metrics they can track during sleep? Most commercial trackers can’t measure brain waves, which is what makes polysomnography the gold standard, but they can still report on key factors like heart rate, oxygen levels, muscle movement, and temperature. Some can even measure sleep duration, quality, and phases! 

Smart watches & fitness bands

Smart watches and fitness bands have become so popular, you may already own one, but did you know you can use them to track your sleep? Smart watches and fitness bands can track a variety of sleep metrics, as well as daytime fitness data. Studies even show that they are up to 85% as accurate as a clinical sleep study.

Pros:

• Tracks heart rate and blood pressure
• Tracks sleep duration and stages
• Tracks oxygen levels
• Commercially available with a wide range of models and price points
• Can be used for other parts of daily life

Cons:

• Can feel bulky or uncomfortable for light sleepers
• If the watch slips out of place, is too tight or too loose, it can’t track properly

Read more: Can smart watches track sleep apnea?

Smart rings

For a more discreet option, smart rings are another popular choice for people looking to track their sleep. Smart rings can also track heart rate, oxygen levels, and temperature,  as well as sleep duration and stages, all while being small enough to fit on your finger

Pros:

• Tracks heart rate
• Tracks oxygen levels
• Tracks sleep duration and stages
• Smaller and more comfortable than other wearables

Cons:

• Tends to underestimate metrics compared to a PSG

Headbands

The thing that sets sleep tracking headbands apart from other wearables is their EEG capacity. Headbands with electrocephalography sensors can monitor brainwave activity, just like a PSG would. This makes the data more accurate and can give a more complex look into your sleep, especially when it comes to sleep apnea.

Pros:

• Measures brain activity, making it more accurate than other wearables
• Provides a more detailed analysis of sleep stages
• Also tracks heart rate

Cons:

• Less comfortable than other wearables
• Higher price point than rings and watches

Wondering if sleep apnea is affecting you? Take a few seconds to check out the Dumbo Health Sleep Quiz, and with a few simple questions, you can begin your treatment journey today.

Frequently Asked Questions

Do wearable sleep trackers measure brain activity?
Most consumer trackers do not measure brain activity directly. Instead, they estimate sleep stages using proxies like heart rate, motion, and breathing patterns. Only specialized devices with EEG sensors capture brainwaves.

Can wearable trackers detect sleep disorders?
They can highlight patterns such as frequent awakenings or drops in oxygen, but they cannot formally diagnose conditions like sleep apnea or insomnia. A clinical sleep study remains the gold standard.

Read more about Sleep Disorders

How accurate are wearable sleep trackers compared to lab studies?
They are generally accurate for measuring total sleep duration but less precise when classifying specific stages like REM or deep sleep. Validation studies show they often overestimate sleep time.

Is it safe to wear sleep trackers every night?
Yes, most devices use non-invasive sensors such as accelerometers and optical heart rate monitors. They emit very low-level signals that are considered safe for daily use.

Do wearable trackers help improve sleep?
While the device itself doesn’t improve sleep, the data can increase awareness and encourage healthier habits. Some users find that tracking their sleep helps them make changes in bedtime routine, caffeine intake, or screen use.

Can wearable trackers show the impact of lifestyle choices on sleep?
Yes, many devices correlate sleep quality with activity, stress, or diet. This can make it easier to identify patterns, such as reduced deep sleep after late caffeine intake or irregular sleep schedules.

Wondering if sleep apnea is affecting you? Take a few seconds to check out the Dumbo Health Sleep Quiz, and with a few simple questions, you can begin your treatment journey today.