People are turning to sleep-tracking apps for better rest, though overuse may lead to increased anxiety and disrupted sleep. — 123rf
In today’s gadget-filled world, people are more glued to their screens than ever, with numerous reports highlighting how late-night screen time and doomscrolling are disrupting sleep and harming mental health.
Ironically, some have turned to sleep-tracking apps on these very devices in hopes of a better night’s sleep, but do they really deliver?
Dr Rajveer Singh Saren, an ENT (ear, nose and throat) surgeon and international sleep disorder specialist, views these trackers as more of a screening tool that signals users to seek out professional advice.
He explains that most widely available sleep-tracking apps rely on basic measurements such as body movement, heart rate, and minimal breathing analysis.
In terms of accuracy, Dr Rajveer says these apps fall short when compared to professional sleep lab results. Sleep labs measure brain wave patterns, proper airflow, heart rate, limb movement, and other factors that provide a comprehensive analysis.
“They (the apps) can serve as a tool to tell someone that they’re not getting good quality sleep, and after that, they should go and seek professional advice,” he says.
The trouble with tech
There are currently countless sleep-tracking apps on the market, with some aiming to provide more comprehensive data, while others, like Pokemon Sleep, try to gamify the experience to motivate users into improving their sleeping habits.
However, despite the potential benefits of these apps, Dr Rajveer warns that technology as a whole can become a significant obstacle to achieving better sleep.
While these apps may offer valuable information and incentives, the pervasive nature of technology can interfere with rest.
“People have limited time, and they have a whole TV in their phones now, so everything is accessible. So they try to do things, watch things, or play things when they should be resting and having a downtime,” he says.
Dr Rajveer says that while sleep-tracking apps can highlight poor sleep quality, users should seek a better solution through professional services. — DR RAJVEER SINGH SAREN
Rajveer describes sleep tracking apps as a double-edged sword, explaining that while they can be beneficial, they may also harm sleep quality.
He says individuals who become overly fixated on achieving perfect sleep patterns may experience increased anxiety, which can ultimately disrupt their sleep.
“Sometimes, being too detailed with too much monitoring can affect your anxiety levels too, and that can also affect your sleep. The main thing is that these are not recommended to be used all the time.
“Because if you’re too vigorously involved in looking at your sleep patterns from your sleep app, this will have an impact on your sleep too. So it’s best not to look at it often,” he says.
He says increased anxiety from obsessing over sleep tracking data may worsen sleep quality, adding that users who notice potential sleep disorders should seek professional help.
More recent reports have claimed that “colour noises” such as pink and brown noises are effective in helping people get to sleep and feel better rested, which differs from the sound characteristics of white noise, commonly associated with television static.
Pink noise resembles the steady sound of a waterfall, offering a natural ambient noise that is believed to help with sleep and enhance focus. Brown noise, on the other hand, is a deeper, bassier sound that is supposed to provide a soothing effect.
There has been some scientific evidence that coloured noise – there are also blue, violet, and grey – can influence brain activity and potentially aid in sleep, relaxation, and focus.
For instance, a 2012 study published in the Journal Of Theoretical Biology revealed that steady pink noise is able to lower the complexity of brain waves to induce “more stable sleep time to improve sleep quality of individuals”.
Another study, published in the Noise & Health research journal, found that the presence of brown, pink, and white noises improved fine motor skills, working memory, and certain cognitive abilities to varying degrees when compared to a quiet environment.
There are also extensive and updated playlists of brown noise on music streaming service Spotify, the most popular of which has been saved more than 899,000 times and is over 12 hours long. The playlist is described as “soothing, low frequencies for relaxation, meditation or sleep”.
According to Dr Rajveer, there is no harm in using either pink noise or brown noise.
“But not everybody needs it. Most of us are trained from young to sleep without it. For people with sleep problems, this may help,” he says.
He also stresses that there are no guarantees that these noises will work for everyone.
Sleeping soundly
When it comes to screen time, he recommends avoiding the overuse of devices, especially for those who struggle with falling asleep, pointing out that intense activities, such as watching action movies, can make it difficult to achieve sleep.
“Imagine something like a John Wick movie, for example, you know how intense that is, right?
“Your mind will be alert, and your heart rate will increase,” he said, adding that this heightened state of alertness can leave your mind overly stimulated, which in turn affects your sleep.
Additionally, using devices like smartphones before bedtime can expose you to blue light, which interferes with the body’s natural production of melatonin, a hormone that regulates sleep-wake cycles, also known as the circadian rhythm.
“You need at least a one-hour downtime (before bed) and have a fixed time of sleeping and waking up,” he says.
Dr Rajveer explains that fixed sleeping and waking times should be personalised to fit individual schedules.
For some, this might mean going to bed at 10pm, 10.30pm, or even 11pm.Just before that, set aside half an hour to an hour to slow down, engage in a soothing activity, and gradually close your mind. Avoid anything stimulating during this downtime period, he says.
To ensure enough rest, he recommends aiming for seven to eight hours of sleep each night based on the time needed to wake up in the morning.
He goes on to stress that it is important for people to remain disciplined with their sleep timing and to avoid excessive exposure to technology.
