Smartwatches from the likes of Garmin and Apple now have some impressive sleep-tracking skills — and a pair of new studies from the two companies show that the wearables can also give us fascinating insights into our collective shut-eye. The short answer? Most of us could certainly sleep better.
The new data from Garmin’s sleep score study (opens in new tab) and the “sleep health” component of the Apple Heart & Movement Study (opens in new tab) has tracked participants’ closed eyes over two different time periods in 2022. The overall conclusion of both studies is that about 70% of us are not getting the recommended sleep time or quality.
Both studies use different metrics, with Garmin relying on the Sleep Score feature found in many of its smartwatches, while Apple’s focuses on sleep duration and times due to the Apple Watch’s current sleep tracking limitations. But as a result, the studies also provide nice additional insights.
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For example, Garmin’s data – from the last three months of 2022 – shows that 69% of participants only achieved a sleep score rated as ‘poor’ or ‘fair’. This score is not only based on how long you slept, but also on your heart rate variability, breathing and exercise, among other things. While Garmin watches aren’t among the best sleep trackers, this does give their data a bit more nuance than the Apple Watch.
Apple’s study, taken from Apple Watch wearers using the Apple Research app (opens in new tab) between February and June 2022, it was found that 68.8% of participants did not get the recommended seven hours of sleep per night. The average sleep time was only six hours and 27 minutes.
Perhaps the most interesting aspects of both studies are the geographic and age differences they found for sleep. According to Garmin’s data, the countries with the worst sleep scores (by some distance) were Japan and, to a lesser extent, the US. In contrast, Garmin fans in the Netherlands would top the podium in the Sleep Olympiads, if such a competition existed.
Apple’s more US-focused data digs deeper into differences between different states. According to the findings, those in Washington, South Dakota and Idaho had the highest percentage of people getting the recommended amount of sleep, with residents of Hawaii, Mississippi and West Virginia faring the worst.
Obviously, many factors could have skewed that data, including the type of job and the age of the participants, but a clearer insight from Garmin’s research was that our sleep quality declines linearly with age. The “Sleep Score by Age” chart (above) shows why you may not feel as refreshed after a night’s sleep as you did when you were younger.
Another interesting insight from Apple’s research, especially when it comes to getting an idea of how to improve your sleep quality, is the data on “sleep variability.” It compared the health outcomes of those who start sleeping regularly with those who start sleeping at wildly varying times of the night over the course of a month.
The findings were consistent with a recent Harvard study (opens in new tab) that showed that in older adults, those with variable sleep patterns are more likely to have a higher body mass index (BMI), get less sleep, and be more likely to have depressive symptoms, among other findings. That’s why sticking to a consistent sleep and wake schedule is one of the (many) sleep-promoting tips offered in our dedicated Sleep Week 2023 guide. But what else can you do to improve your closed eyes?
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When it comes to sleep, many influencing factors can be out of our control – shift work, for example, having a young family or going through a pandemic can understandably affect our ability to get into a regular sleep schedule. But both Apple’s research and our collection of articles for Sleep Week 2023 highlight the many things we can check to improve our shut-eye.
The Apple Heart & Movement study concludes that “while it’s not always possible to maintain a consistent sleep schedule or sleep duration (7-9 hours), as with exercise, it’s about the long term.” It recommends “taking steps to become more aware of your sleep patterns and learn what works best for you,” including (of course) using the sleep tracking features of smartwatches like the Apple Watch.
While we don’t consider the Apple Watch one of the best sleep trackers out there, our Sleep Week guide agrees with one of the conclusions of Apple’s research that establishing a consistent routine is key. Some of our other tips include avoiding caffeine after midday, avoiding vigorous exercise right before bed, using a good sleep app to help you relax, or using sleep earplugs to block out noise.
To celebrate Sleep Awareness Week, we also spoke to experts about how to improve your sleep cycles, why you should embrace the 15-minute rule, and the best nap tactics. And while using technology to improve your sleep may sound counterintuitive, it can certainly help if done the right way.
For example, a TechRadar writer shared how their Fitbit’s sleep tracking features changed their sleep for the better, while elsewhere we’ve rounded up the best sleep podcasts to fall asleep faster (spoiler alert: Sleep With Me and Nothing Much Happens are our current top two) .
While the new studies from Garmin and Apple may not be broad or compelling enough for deep insights into our sleep patterns, they’re a useful springboard to finding new ways to improve your eyesight and boost your snoozes.