Why sleep trackers aren’t as accurate as you might think

Analysis: Researchers have found that sleep trackers are often only 38% of the time accurate.

Along Matthew Reid, Oxford University

Estimated 1 in 3 It’s not surprising that people are more worried about getting enough sleep, as they report regular sleep complaints. This flowering interest has seen an explosion of sleep trackers that measure how many hours you sleep each night.

When we sleep, we experience a cycle of “deep,” “light,” and “rapid eye movement” (REM) sleep. The “deep” part of our sleep is primarily what refreshes us the next day. Most sleep trackers are wrist-worn watches that monitor your body movements during sleep to determine when you’re probably awake and when you’re sleeping. Some devices look at changes in heart rate during sleep to estimate the amount of time spent in each sleep cycle.

Despite their popularity, only a few studies have investigated how accurate sleep devices are. Previous studies have shown that sleep trackers are more accurate than the polysomnography tests that experts use to diagnose sleep disorders. 78% time When distinguishing between sleep and awakening.This accuracy drops to About 38% When estimating the time it took a participant to fall asleep.

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Polysomnography is the most accurate because it tracks a sleeping person’s brain waves, heart rate, breathing, blood oxygen levels, and body and eye movements through electrodes attached to the skin and scalp. Analyzing brain wave patterns is the only definitive way to know if someone is awake or asleep and at what stage they are in sleep.

However, because the sleep tracker is worn on the wrist, it estimates nighttime sleep by measuring body movement and heart rate data. Since we move frequently at all stages of sleep, movement provides little clue as to which sleep stage we are in. Many sleep devices also cannot distinguish one stage of sleep from another. Based on motion only..

Given that many consumer sleep devices have not been compared to polysomnography Determine their accuracy rate.. further, Algorithms used by companies It is unclear to make predictions about sleep, making it difficult for scientists to identify whether the assumptions made by sleep devices are valid.

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Studies also show that sleep devices perform poorly in people with insomnia. People with insomnia tend to stay in bed to fall asleep.However, one study found that the clock couldn’t be measured because sleep trackers only measure movement. Distinguish between sleep and awakening For people with insomnia.

Clock with built-in Heart rate data Tend to be A little accurate When measuring sleep time Heart rate fluctuates At various sleep stages. However, even with heart rate tracking devices, many experts are still uncertain about their accuracy due to limited research on them and due to differences between each device. For example, one study on heart rate sleep trackers showed that two consumer devices tend to underestimate the amount of deep sleep wearers obtained by. 46 minutes..

Sleep anxiety

Ultimately, this leads to the question of whether knowing about our sleep is actually beneficial to us.After all, one of the best ways to stay awake is Try to sleep really hard.. Sounds counterintuitive, but it is clinically seen in patients with chronic insomnia. In chronic insomnia, excessive devotion to sleep causes anxiety and depression due to sleep loss. Leads to further insomnia..

Study published by Our research group We have shown that this effect can be exacerbated by the sleep clock. Participants were given a sleep watch and were asked to complete mood, daytime thinking processes, and drowsiness measurements on a regular basis throughout the day. However, the “sleep score” given by their clock was manipulated to indicate an improvement or decrease in sleep quality. The quantity and quality of sleep participants in both groups was the same.

Studies have shown that people who are said to have poor sleep at night feel depressed, have difficulty thinking during the day, and become drowsy. The person who was said to have slept soundly showed the opposite.

This indicates that data from these sleep trackers can alter emotional states and levels of concentration during the day, even if the measurements are accurate.This can be a potential concern as people experiencing sleep deprivation are more likely to use sleep tracking devices. Exacerbate mental health problems..

Few studies have examined this link so far, but one report emphasizes that more patients are seeking treatment. Perceived sleep disorders As a result of feedback from the sleep tracker. Even if such complaints are refuted by polysomnography, the watch continues to provide a source of sleep-related anxiety.As research shows Abuse of wearable devices Increase (such as those used during exercise) Health anxiety and depressionThere are concerns that sleep devices can have similar effects.

Sleep devices are generally good for sleep, but may be useful for those who are interested in tracking or establishing better routines, but those with sleep deprivation or mental health may do so. You may want to avoid it. But the best way to measure how good your sleep is is to look at how you feel every day. If you are tired and struggling to concentrate, you can get more rest by going to bed a little earlier each night. No device required.

Matthew Reid I’m a postdoctoral fellow in sleep and circadian neuroscience. Oxford University..This work was originally published by conversation..

The views expressed here are those of the author and do not represent or reflect the views of RTÉ.