Tracking teen sleep Apps for deficits and recovery

Tracking teen sleep

Teens need more sleep than adults. It’s not because they are all rebellious or lazy, nor is it solely because they are stressed. The brain goes through massive transformations during adolescence when hormone levels change and melatonin production is affected. Apps and trackers may help.

The biological changes of adolescence combined with irregular bedtimes and increased screentime can create havoc with sleep. During the school week, the chief determinant of waking up time is school start time so the combination of delayed bedtimes and early school start times results in inadequate sleep for many adolescents. In fact, according to a local study, Hong Kong people have a sleep deficit of up to 2.5 hours a night.

Sleep trackers currently available for home offer a less precise alternative to polysomnography (PSG), the scientific measurement of sleep which uses brainwavescanning electrodes and physiological signals such as breathing, movement and skin temperature. Consumer sleep technology is cheaper and more accessible than PSG and uses accelerometers or small motion detectors. Does it work well? Apps and wearables can misinterpret sleep movement as wakefulness or record limited movement as sleep. Sometimes it is possible to adjust their sensitivity.

Are they worth it? They can provide valuable insight which help improve sleep quality awareness. Many can conveniently track sleep and activity automatically and not all of them are expensive. Many basic apps are free.

What to look for? While some apps and wearables tell you how long you slept, others analyze your sleep cycles. They can link your caffeine, food and alcohol consumption as well as exercise to your sleep and track trends. Those with smart alarms claim to learn from your sleep pattern and assess the optimal time to wake you up. All wearables should be comfortable and adjustable for night-time use. Some of the wearables are bulkier or lighter and you can usually select from a few strap styles.

Which ones are well-reviewed?

WHOOP This wristband tracker records time in bed, sleep duration, disturbances, sleep stages and respiration. WHOOP also tracks and analyzes lifestyle factors and trends such as baseline sleep needs and sleep debt.

Sleep Cycle Available on the App Store, Google Play, and AppGallery, this app listens to your sleep sounds to track and analyze your sleep. Turn it on before bedtime and the alarm will determine your lightest sleep phase and the optimal time to wake you up. You can your sleep analysis, including graphs, trends and tips on improving your sleep.

SleepScore Sonar technology tracks your sleep and syncs with wearables such as Apple Watch but may not function as well on Android-powered devices. It measures light and noise level in the bedroom to determine optimal conditions for sleep but you must start and stop the tracker for accurate tracking. Also, to use the sonar technology, you must leave your phone plugged in, above mattress level, and with the base of the phone pointed toward you which may not be possible depending on your bedroom.

SleepWatch This app takes your stats and adds AI analysis to make recommendations on how to improve your sleep. Automatic sync to the Apple Health app comes with the free version. The premium app option also includes access to an online community to compare statistics and get recommendations from others. SnoreLab Available on the App Store and Google Play, Snore Labs measures and tracks your sleep and snoring. Set it next to your bed while you sleep and it will tell you when and how loudly you snored, even recording it for you to listen to later!!

Pillow This sleep tracker app is compatible with an Apple Watch and like the one above enables audio recordings while you sleep. The analysis includes a sleep cycle diagram and heart rate analysis and displays trends over time. Pillow regularly updates sleep tips to help you fall asleep and stay asleep and personalizes them for you.

Go2sleep This sleep tracker with heart rate and blood oxygen monitoring functions provides comprehensive sleep feedback for you to better understand and optimize your sleep. However, although it only weighs 6 grams it doesn’t look very comfortable.

Fitbit These devices can automatically track and analyze your sleep duration, sleep stages and cycles as well as letting you to set schedules and a wakeup call. One study found a minimal discrepancy in measuring the Fitbit Charge HR’s heart rate capability against an echocardiogram, suggesting a higher degree of accuracy than other consumer options.

Sleeping Bus Tour Oversleeping can mean you miss the bus. Look out for this one if you need to catch up!

A 76-kilometer, five-hour ride on a double-decker bus around Hong Kong was inspired by the tendency of tired commuters to fall asleep on public transit. Tickets cost between HK$13 to HK$51 per person, depending on your seat. A goodie bag for passengers includes an eye-mask and ear plugs. The first tour sold out fast. Some passengers brought their own blankets and slippers to change into. Others brought travel pillows and eye-shades! View at ottawa.ctvnews.ca/video?clipId=2306188

Read more

● scmp.com/yp/discover/news/hongkong/article/3066541/hk-scores-lowwellness-and-sleep-survey ● pharmaphorum.com/digital/sleep-trackingand-the-potential-for-digital-endpoints/ ● hcplive.com/view/app-improves-sleep-quality-insomnia ● sleepassociation.org/blog-post/top-sleepapps-for-understanding-sleep/ ● verywellmind.com/best-sleep-apps-5114724 ● news.yahoo.com/sleepy-hong-kongresidents-5-024830755.html?fr=sycsrp_catchall ● japantimes.co.jp/life/2021/08/08/digital/ insomnia-ai-sleep-master/