Which sleep tracker do you recommend?

Andrew Huberman acknowledges the effectiveness and potential of wearable sleep trackers, though he doesn't specify a particular brand or model to recommend. However, he predicts that in the coming years, wearable sleep trackers' technology will reach a level of accuracy equivalent to that of a professional sleep study (PSG) and may even obtain FDA approval for diagnosing sleep disorders 1. This suggests that when choosing a sleep tracker, it would be prudent to look for the latest and most accurate devices, keeping in mind that advancements are rapidly being made in this field.

The Huberman Lab does not provide information on specific models of sleep trackers or recommendations for the top sleep tracker models currently available. For the most up-to-date and accurate models, it's advisable to research consumer reviews, scientific studies on tracker accuracy, and the latest tech releases. This will help you find a device that suits your preferences and provides reliable data to understand and improve your sleep.

When considering what features to look for in a sleep tracker, the Huberman Lab hasn't specified particular features explicitly. However, based on the advancements in sleep tracking technology, one might infer that important features could include:

• Accuracy: The ability to provide data that's close to what you'd get in a clinical sleep study, especially as wearable trackers are improving and might soon reach the precision of a PSG (Polysomnography), which is used to diagnose sleep disorders 1.
• Comfort: The sleep tracker should be comfortable to wear/use during sleep to avoid disrupting your natural sleep patterns.
• Ease of Use: Simple interface and data interpretation so you can understand and act upon the information without needing specialized knowledge.
• Comprehensive Metrics: Trackers should ideally measure various aspects of sleep, such as sleep stages, movements, heart rate, and breathing.
• Long-term Data Trends: The ability to track your sleep data over time to notice patterns or changes that could impact your health.
• Actionable Insights: Not just raw data, but also recommendations or insights that can help you improve your sleep quality.

While recommendations from the Andrew Huberman on specific features are not available, as wearable technology and sleep science continue to evolve, these generalized criteria could serve as a guide when selecting a sleep tracker.

Andrew Huberman uses and recommends Eight Sleep mattress covers, which have cooling, heating, and sleep-tracking capacity. He has highlighted this product several times, speaking positively about its impact on his sleep quality and expressing a personal preference for it over other sleep environments 1 2 3 4.

The Huberman Lab features several discussions about sleep trackers, comparing them and examining their limitations and benefits. Here's a summary of some key insights mentioned about different sleep trackers:

Accuracy and Utility

• Best Ones - The best sleep trackers publicly available are currently about 70% effective at staging sleep. Experts suggest taking their data with a grain of salt and not living one's life strictly based on them 1.
• Objective vs. Subjective Data - Combining objective data from sleep trackers with subjective assessment of sleep quality is advised. This helps account for the varying accuracy of devices and personal perception 1.

Placebo Effect

• Sleep Scores - Sleep trackers can create a belief effect, where individuals may feel their level of wakefulness is influenced by their sleep score from the previous night rather than how they subjectively feel 1 2.

Advancements

• Near-future Predictions - Advancements in technology suggest sleep trackers may soon reach the level of accuracy of polysomnography (PSG), potentially obtaining FDA approval for diagnosing sleep disorders 3.

  Sleep Tracking Insights

  Andrew Huberman

  Gina Poe

  Gina and Andrew discuss the limitations of sleep tracking devices and how they can be influenced by the placebo effect. They also touch on the importance of trusting your own physiology when it comes to assessing your sleep quality.

  

  Huberman Lab

  Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State | Huberman Lab Podcast

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Reliability

• Contextual Reliance - Despite the role of sleep trackers, understanding of the technology's limitations is important. For instance, the physiology of the sleep state can differ between cortical (what we measure) and subcortical structures, potentially impacting the accuracy of trackers 1.

Behavioral Tools

• Tracking Impact - Sleep trackers are likened to a behavioral tool, similar to a continuous glucose monitor (CGM) or caloric trackers. Knowing that they are being tracked can motivate individuals to make healthier decisions, although they have limitations in predicting actual performance 4 2.

Remember, these insights are a synthesis of opinions and research discussed on the Huberman Lab. Sleep trackers can be useful tools for understanding one’s sleep habits and potentially improving sleep hygiene, but they may not be completely accurate and should not be the sole metric for assessing sleep quality.

Andrew Huberman uses the Eight Sleep mattress cover, which features cooling, heating, and sleep tracking capabilities. He personally programs it to change temperature according to his sleep needs, cooling down in the evening and warming towards morning, which he has found immensely beneficial for sleep throughout the night 1. He appreciates its sleep tracking function, which offers data to enhance sleep quality, and he hails it as a powerful tool for improving all aspects of life, owing to the foundation that good sleep provides 2.

It is worth noting that beyond personal anecdotes, Huberman has also discussed some of the limitations and psychological effects of sleep trackers, advising to view them as behavioral tools rather than precise diagnostics 3.

Andrew Huberman has mentioned a few popular sleep trackers along with the Eight Sleep mattress cover he uses personally. These include wearable devices like the WHOOP strap and the Oura Ring. The WHOOP strap provides detailed feedback on exercise, sleep, and recovery to optimize health, whereas the Oura Ring offers insights into sleep quality, heart rate variability, and activity levels 1.

Additionally, Huberman has pointed out some of the limitations of sleep trackers, indicating that the best ones are about 70% effective at staging sleep and suggesting that users take their data with a grain of salt. The recommendation is to combine subjective and objective data for a more accurate understanding of sleep quality 2. He also mentioned collaboration with Whoop on their scientific advisory council, helping to advance Whoop's technology aimed at unlocking human performance for everyone, not just athletes 3.