Goodnight with technology – or not?

Sleep apps, trackers, smart mattresses – it's never been easier to analyze your sleep. Millions of people wake up in the morning and the first thing they do is check their wristband or smartphone: "How well did I sleep?" The question is: Does this technology really help us – or does it stress us out more than it helps?

The truth lies somewhere in between. Sleep trackers measure movement, heart rate, and sometimes even oxygen saturation. From this, they derive sleep duration, time to fall asleep, and supposed deep sleep phases. But beware: they are no substitute for a sleep lab. Most trackers are based on estimates, not on precise measurements like an EEG.

Advantages of sleep trackers and apps:

• Raising awareness: Those who pay attention to their sleep become more mindful.

• Recognizing behavioral patterns: "Why am I always more tired on Mondays?" The data helps to question routines.

• Motivation through progress: An increasing sleep score can motivate you to work on your evening routine.

But the risks are real too:

• Orthosomnia: The fear of not sleeping perfectly – triggered by focusing on poor sleep results.

• Poor data interpretation: Many users draw incorrect conclusions from the data.

• Technology stress: Blue light, constant measurements and app notifications can disrupt sleep.

Here's how to use digital sleep aids correctly:

• Trends rather than perfection: Use the values ​​as a guideline, not as a benchmark.

• Combine with feeling: Ask yourself in the morning how you feel – not just what the app says.

• Digital rest: Turn off screens at least 1 hour before going to sleep – including tracking devices.

What does science say?

Studies show that sleep trackers can provide helpful insights, but they don't replace a medical diagnosis. Devices that measure heart rate and breathing rate in addition to movement are particularly reliable. However, for serious sleep problems, it's still essential to consult a doctor or sleep coach.

FAQ – Frequently Asked Questions about Sleep Trackers

Which sleep trackers are recommended?
Devices with pulse measurement, motion detection and preferably also an oxygen sensor – e.g. Oura Ring, Withings Sleep or Fitbit Sense.

How reliable are sleep trackers?
They offer good estimates, but not medically accurate diagnoses.

Can sleep apps improve sleep?
Yes – if they are used for reflection and not for control.

What is orthosomnia?
A form of sleep disorder in which people are stressed by technology – out of fear of not sleeping "perfectly".