The Times Australia
The Times World News

.

Is tracking your sleep a good idea?

  • Written by Maximilian de Courten, Professor in Global Public Health and Director of the Mitchell Institute, Victoria University
Is tracking your sleep a good idea?

If you have trouble falling asleep or getting a good night’s sleep, it seems intuitive to work harder to solve the problem by using some of the sleep apps, bracelets and other devices that have become increasingly popular.

But could this common practice of self-monitoring your sleep result in a sleep paradox, where instead of fixing the problem we create patterns of stress and arousal that exacerbate it?

Read more: What is brown noise? Can this latest TikTok trend really help you sleep?[1]

What is a normal sleep?

The amount of sleep we need, as well as our preferences for turning in early or staying up late, varies a great deal within individuals. Some differences are related to[2] age, cultural, environmental, or behavioural factors and some are at least in part genetically driven.

In addition to this variation, within each human there is quite a high degree of normal sleep variation – it’s not expected to be exactly the same every night. Most adults require approximately eight hours of sleep per 24 hours[3], but sleep needs may range from about six to nine hours.

Read more: Has COVID affected your sleep? Here’s how viruses can change our sleeping patterns[4]

But this normal variation in sleep isn’t well understood. Some people who think their sleep is somehow inadequate worry so much about getting a good night’s sleep that it becomes a kind of performance anxiety, rendering sleep as a source of dread.

How do sleep apps work?

Most modern sleep tracker apps[5] use input such as sound, heart rate, and motion indicating bed time or wake time to estimate what happens.

For this, many apps use data from wearable devices such as an Apple Watch to calculate a sleep score and create graphs to show changes over time. Thus sleep tracker apps analyse sounds, movement, and heart rate as you sleep to give a snapshot of the duration and quality of your sleep, sometimes aided by questions on the sleep quality as rated by the sleeper.

These apps claim to determine how much time you spend in light sleep, deep sleep and rapid eye movement (REM) sleep and how many times you are disturbed throughout the night.

Scrabble tiles spelling out
Everybody knows it’s important to get a good night’s sleep. Labouring the point can be unhelpful for people already anxious about getting enough. Brett Jordan/Unsplash, CC BY[6]

But are they accurate?

Often websites determining the best sleep apps[7] limit their tests to the functionalities and features included – but fall short of testing whether these apps actually measure accurately[8] what they claim.

Although sleep trackers are becoming quite accurate at detecting sleep and wake[9], the classification of sleep stages remains unreliable and inconsistent[10].

Are there potential dangers in using sleep apps?

It’s important not to put too much emphasis on data which may be imprecise, set unrealistic and uniformed sleep goals (such as viewing wakings as abnormal), or become overly anxious about sleep.

Relatively few and only small studies have focused on how these wearables can be effectively used to drive positive sleep health behaviour change. The most recent study found a slightly positive effect[11] – but in healthy volunteers with no sleeping problem to start with.

There is a risk the increased focus on optimising these biometric data may lead to unexpected problems, such as a preoccupation and an obsession with getting the numbers right. This is becoming so common there is now a name for this condition – orthosomnia.

What is orthosomnia?

Orthosomnia is not a medical disorder – it is more accurately described as an anxiety phenomenon[12] which is affecting people who obsess over the results of their sleep trackers.

The current knowledge of orthosomnia is based only on small case studies[13] of few participants.

Woman in bed Users should be aware not all sleep data is completely accurate. Lux Graves/Unsplash, CC BY[14]

People with orthosomnia believe tracking devices offer highly accurate information about sleep and trust sleep tracker data over more objective testing like an overnight sleep study in a specialised clinic.

This can develop into unhelpful behaviours such as spending a longer time in bed in order to improve their sleep tracker data, which paradoxically worsens sleep quality and quantity.

Read more: Sleep: here's how much you really need for optimal cognition and wellbeing – new research[15]

So is it time to uninstall the sleep apps?

Sleep tracking devices might have broad appeal and provide no risk to those people in the general population with good sleep who are interested in tracking bio-data.

But if you feel you might be preoccupied with your sleep, and find that you become anxious about your sleep, then you’re probably not a good candidate for a sleep tracker.

There is no commercially available sleep tracker that sends a stronger signal about whether you’re getting enough sleep than your own brain. If you’re alert (without caffeine), able to concentrate, feeling you’re able to have a good quality of life at work and home, then you’re probably getting enough sleep.

References

  1. ^ What is brown noise? Can this latest TikTok trend really help you sleep? (theconversation.com)
  2. ^ Some differences are related to (healthysleep.med.harvard.edu)
  3. ^ eight hours of sleep per 24 hours (www.sleephealthfoundation.org.au)
  4. ^ Has COVID affected your sleep? Here’s how viruses can change our sleeping patterns (theconversation.com)
  5. ^ modern sleep tracker apps (www.sleephealthfoundation.org.au)
  6. ^ CC BY (creativecommons.org)
  7. ^ websites determining the best sleep apps (www.verywellmind.com)
  8. ^ actually measure accurately (www.ncbi.nlm.nih.gov)
  9. ^ quite accurate at detecting sleep and wake (pubmed.ncbi.nlm.nih.gov)
  10. ^ remains unreliable and inconsistent (www.ncbi.nlm.nih.gov)
  11. ^ positive effect (www.ncbi.nlm.nih.gov)
  12. ^ anxiety phenomenon (www.ncbi.nlm.nih.gov)
  13. ^ small case studies (publications.ergonomics.org.uk)
  14. ^ CC BY (creativecommons.org)
  15. ^ Sleep: here's how much you really need for optimal cognition and wellbeing – new research (theconversation.com)

Read more https://theconversation.com/is-tracking-your-sleep-a-good-idea-190231

Times Magazine

Headless CMS in Digital Twins and 3D Product Experiences

Image by freepik As the metaverse becomes more advanced and accessible, it's clear that multiple sectors will use digital twins and 3D product experiences to visualize, connect, and streamline efforts better. A digital twin is a virtual replica of ...

The Decline of Hyper-Casual: How Mid-Core Mobile Games Took Over in 2025

In recent years, the mobile gaming landscape has undergone a significant transformation, with mid-core mobile games emerging as the dominant force in app stores by 2025. This shift is underpinned by changing user habits and evolving monetization tr...

Understanding ITIL 4 and PRINCE2 Project Management Synergy

Key Highlights ITIL 4 focuses on IT service management, emphasising continual improvement and value creation through modern digital transformation approaches. PRINCE2 project management supports systematic planning and execution of projects wit...

What AI Adoption Means for the Future of Workplace Risk Management

Image by freepik As industrial operations become more complex and fast-paced, the risks faced by workers and employers alike continue to grow. Traditional safety models—reliant on manual oversight, reactive investigations, and standardised checklist...

From Beach Bops to Alpine Anthems: Your Sonos Survival Guide for a Long Weekend Escape

Alright, fellow adventurers and relaxation enthusiasts! So, you've packed your bags, charged your devices, and mentally prepared for that glorious King's Birthday long weekend. But hold on, are you really ready? Because a true long weekend warrior kn...

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Times Features

Tricia Paoluccio designer to the stars

The Case for Nuturing Creativity in the Classroom, and in our Lives I am an actress and an artist who has had the privilege of sharing my work across many countries, touring my ...

Duke of Dural to Get Rooftop Bar as New Owners Invest in Venue Upgrade

The Duke of Dural, in Sydney’s north-west, is set for a major uplift under new ownership, following its acquisition by hospitality group Good Beer Company this week. Led by resp...

Prefab’s Second Life: Why Australia’s Backyard Boom Needs a Circular Makeover

The humble granny flat is being reimagined not just as a fix for housing shortages, but as a cornerstone of circular, factory-built architecture. But are our systems ready to s...

Melbourne’s Burglary Boom: Break-Ins Surge Nearly 25%

Victorian homeowners are being warned to act now, as rising break-ins and falling arrest rates paint a worrying picture for suburban safety. Melbourne residents are facing an ...

Exploring the Curriculum at a Modern Junior School in Melbourne

Key Highlights The curriculum at junior schools emphasises whole-person development, catering to children’s physical, emotional, and intellectual needs. It ensures early year...

Distressed by all the bad news? Here’s how to stay informed but still look after yourself

If you’re feeling like the news is particularly bad at the moment, you’re not alone. But many of us can’t look away – and don’t want to. Engaging with news can help us make ...