Sleep trackers are everywhere. From smartwatches to phone apps, more people than ever are using technology to monitor how long and how well they sleep. While these tools can raise awareness about sleep habits, they can also increase stress and make sleep harder.
A recent survey from the American Academy of Sleep Medicine shows that nearly half of U.S. adults (48%) have used a sleep tracking device to monitor their sleep. This growing use reflects a broader effort to treat sleep as an essential part of health, alongside nutrition and physical activity.
Sleep trackers are changing sleep habits
Sleep trackers are not just collecting data. They are influencing behavior.
More than half of adults (55%) who use sleep trackers say they have changed their sleep habits based on what they learned. These changes often include going to bed earlier, waking up at more consistent times, or paying closer attention to nighttime awakenings. For many people, tracking sleep can be a useful reminder that healthy sleep habits matter.
The survey also found differences in who is using sleep trackers. Men (56%) are more likely than women (40%) to use these devices and to change their behavior based on the data. Men are also more likely to spend higher amounts on consumer sleep products, excluding mattresses.
When sleep tracking leads to sleep anxiety
The growing focus on optimizing sleep has helped popularize a trend sometimes called “sleepmaxxing.” The goal is to maximize sleep quality through routines, technology, and products.
For some people, this approach is motivating. For others, it can backfire.
According to the survey, most adults (76%) have lost sleep because they worry about sleep problems. This type of stress is often referred to as sleep anxiety or orthosomnia. It can happen when people become overly focused on sleep data or feel pressure to achieve perfect sleep scores.
Ironically, worrying about sleep can make it harder to fall asleep or stay asleep. Over time, this stress may interfere with getting the recommended seven or more hours of sleep, which adults need for good health.
How to use sleep trackers to support healthy sleep
Sleep trackers can be helpful when used in a balanced way. They can highlight patterns, encourage healthier routines, and increase awareness of sleep duration and consistency.
Here are a few simple ways to use sleep trackers without adding stress about sleep:
- Wear or use the tracker consistently to establish an accurate baseline for your sleep patterns.
- Focus on the metrics that matter most, such as sleep duration, consistent bedtimes and wake times, and nighttime awakenings.
- Make small adjustments to your routine to see what helps improve your sleep.
- Check your sleep data in the morning only, not during the night, and avoid obsessing over nightly results.
Good sleep still depends on core healthy sleep habits, such as keeping a regular schedule, creating a relaxing bedtime routine, and allowing enough time for rest.
When to talk to a sleep specialist
If concerns about sleep are keeping you awake, or if you feel tired despite making changes, it may be time to seek expert care. A sleep specialist can help identify whether a sleep disorder or another issue is affecting your rest.
You can find help at an AASM-accredited sleep center near you.
Good sleep does not come from chasing perfect numbers. It comes from consistent habits, a healthy mindset, and knowing when to get professional support.
