Sleep tracking

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Sleep plays an important role in restoration and memory processing and overall health[1]. Normally, sleep is governed by a circadian rhythm of around 24 hours but a variety of disorders can affect sleep, such as obstructive sleep apnea or insomnia. Furthermore, sleep can also be affected by influences such as stress, alcohol consumption, diet and other factors.

Tracking sleep

A variety of methods for tracking sleep exist. The academic gold standard that is used in sleep laboratories is polysomnography (PSG), which measures brain activity through EEG (Electroencephalogram)‏‎, often complemented by ECG, respiration, leg movement and other metrics [2].

While some consumer sleep tracking devices, such as the Muse S headband make use of EEG information, most wearable devices to date rely on data from heart rate, accelerometer, and increasingly temperature sensors. A number of academic studies have compared the accuracy of consumer wearables to that of PSG, overall finding mixed results [3][4][5].

Sleep tracking devices/apps

  • Muse S, an EEG (Electroencephalogram)‏‎ headband
  • Fitbit devices, wrist-worn wearables that track sleep
  • Oura Ring, a finger-worn tracker which according to a study done by the company shows a 96% accuracy for sleep/wake prediction and 79% for detecting different sleep stages[6]
  • Rise "pulls historical data from your phone to tell you your sleep need, sleep debt, and the best time for you to go to sleep."
  • Withings Sleep, a mat that can be put under the mattress to record sleep

Sleep phases

Most wearables will divide sleep into 4 different sleep stages:

  • awake
  • light sleep
  • deep sleep
  • REM (rapid-eye movement) sleep

Interventions

And tips[7][8] and earplug suggestions[9].

Some apps and devices help wake better.

  • sleepcycle.com

References

  1. ↑ https://en.wikipedia.org/wiki/Sleep
  2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579636/
  3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6025478/
  4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579636/
  5. ↑ https://academic.oup.com/sleep/article/44/5/zsaa291/6055610
  6. ↑ https://www.mdpi.com/1424-8220/21/13/4302/htm
  7. ↑ https://forum.quantifiedself.com/t/tips-for-improving-deep-sleep/3411
  8. ↑ https://forum.quantifiedself.com/t/interventions-to-improve-sleep/9599/4
  9. ↑ https://forum.quantifiedself.com/t/what-sleeping-earplugs-are-you-using/5342

Linked content on this wiki

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Tools related to this topic  
Apple Watch, Biostrap, Emfit, Fitbit, Health Auto Export (Apple), Oura Ring, Xiaomi Mi Band
Projects related to this topic  
2 years of tracking weight diet and sleep, 28 Hour Day, 28 Years of Tracking, But What Have I Learned?, 50,000 Observations Later, 8,000 Screen Hours, A Decade Of Tracking Headaches, A Diabetic's Experiment with Self Quantification, A Goal For Each Month, A Life Of Fractals, A Quest for High Fidelity Activity Tracking, A Testosterone and Diet Experiment, An “Unknown and Incurable Illness”, Analyzing My Weight and Sleep, Authoring Algorithm for Daily Score, Blood Oxygen On Mt. Everest, Building Myself Back Up, Burning Body Media, Concussions, Headaches and the Whole30 Elimination Diet, Connecting my Mind and Body, Data From My Year As A Nomad, Does Diet Affect My Sleep?, Dreaming in Numbers, ECG and Activity Monitoring: What Can We Learn?, Experiments In Treating My Crohn's Disease, Experiments in Self-Tracking, Extreme Productivity, Fish Oil Makes Me Smarter, From April Zero to Gyroscope, Grandma Was A Lifelogger, How I Zapped My Brain With A 9v Battery To Overcome Analysis Paralysis, How My Life Automation System Quantifies My Life, Impact of work-related stress, Improving Mental Focus Through Lifelogging, Learning about Biases and Gaps in my Self-Collected Data, Learning from Self-Report, Lies, Damn Lies, and Correlations, Low Friction Personal Data Collection, Making Sense of My Bio-signals, Measuring And Predicting Daily Satisfaction, My Journey with Sleep Monitoring, My Life In 40 Variables, My Spreadsheet from Hell, Online Activity Aggregation, Owning My Quantified Self Data, Parkinson's Tracking Update, Personal Science and Other Things, Putting Numbers to Sleep, QS + Paleo = ?, QS Adventures with my Kids, QS Tools for Military Style Training... further results
Self researchers related to this topic  
ErikBjare, Piotr Wozniak, Seth Roberts, The Quantified Scientist Randy Sargent, Joe Betts-LaCroix, Nan Shellabarger, Thomas Blomseth Christiansen, Robby Macdonell, Stephen Maher, Brooks Kincaid, Florian Schumacher, Justin Timmer, Jamie Williams, Maximilian Gotzler, Damien Blenkinsopp, Kouris Kalligas, Inhwa Song, Fah Sathirapongsasuti, Maggie Delano, Greg Schwartz, Steven Zhang, Juliana Chua, Mark Moschel, Denise Lorenz, Damien Catani, Maggie Delano, Ari Meisel, Laurie Frick, Bethany Soule, Richard Sprague, Anand Sharma, Kitty Ireland, JD Leadam, Tahl Milburn, Gedankenstuecke, Justin Lawler, Shannon Conners, Brian Levine, Eric Jain, Aaron Parecki, Fu-Chieh Hsu, John Cottongim, Christel de Maeyer, Justin Timmer, Kathryn McCurdy, Beau Gunderson, Aaron Parecki, Kevin Krejci, Ian Eslick, Maria Benet, Seth Roberts, Bill Schuller, Troy Angrignon... further results
We talked about this topic in the following meetings  
2021-09-02 Self-Research Chat, 2022-06-16 Self-Research Chat, 2022-07-28 Self-Research Chat, 2022-11-03 Self-Research Chat, 2022-12-08 Self-Research Chat
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