Have you ever thought you got a full night’s sleep, only to wake up groggy, achy, or foggy-headed? If so, you’re not alone. Most people think sleep is just about quantity—how many hours you spend in bed. But quality is just as important, especially for those of us managing autoimmune conditions, chronic fatigue, or high stress.
That’s where sleep tracking with wearable tech can be a game-changer. Because what gets measured, gets improved.
Why Sleep Hygiene Matters (Especially for Autoimmune Warriors)
Sleep is when your body repairs, resets, and restores. For those with autoimmune issues, it’s essential—healing depends on quality rest. Poor sleep can worsen inflammation, imbalance hormones, disrupt digestion, and increase your risk of flares.
Creating strong sleep hygiene habits (consistent bedtime, limited screen time, dark environments) is foundational—but how do you know if what you’re doing is actually working?
Answer: sleep tracking.
Why Use a Wearable Device to Track Sleep?
Sleep tracking wearables give you insight into what’s really happening after your head hits the pillow. It’s not just about how long you’re sleeping, but how well you’re sleeping.
Wearables can track:
- Sleep stages (light, deep, and REM)
- Heart rate and heart rate variability (HRV)
- Body temperature
- Respiratory rate
- Sleep efficiency (how much of your time in bed was actually spent asleep)
This kind of real-time data lets you see patterns over time—what helps you sleep better, and what disrupts your rest.
Top Sleep Tracking Wearables
Here are a few favorites in the sleep tracking space:
1. Oura Ring
This lightweight ring offers powerful sleep analytics without strapping anything to your wrist. It measures your sleep stages, body temperature, HRV, and even readiness scores to help you determine how recovered you are each morning. The app is clean, intuitive, and designed for biofeedback.
2. Fitbit
Fitbit models (like the Charge or Sense) offer solid sleep tracking without breaking the bank. It tracks sleep duration, stages, and sleep score, and some models also monitor skin temperature and oxygen saturation.
3. Apple Watch
With the right apps (like AutoSleep or SleepWatch), the Apple Watch provides robust sleep data, especially when worn overnight. If you’re already an Apple user, this may be the most seamless option.
How to Use the Data for Better Sleep
Tracking is just the beginning. What matters most is how you use the information.
Here’s how to get started:
- Notice trends over time. Did your sleep quality improve when you cut off caffeine earlier? Was deep sleep better after a walk outdoors?
- Don’t obsess—observe. One bad night won’t ruin your health. Use the data to guide decisions, not stress over every number.
- Adjust your environment. If your wearable says your deep sleep is low, experiment with cooler bedroom temps or reducing screen time before bed.
- Use it as motivation. Seeing improvement—even small wins—can inspire more consistent bedtime routines.
My Personal Experience with Wearables
I wear a Garmin Vivoactive smart watch and not only does it track my sleep but it gives me a body battery score. One of the first things I do when I wake up in the morning is look at my app to see how many hours of sleep I got then look at the type of sleep. This affects my body battery where 100% is full charge. I’ve noticed that when I have stress, my body battery is lower and my sleep is worse too. I’ve learned to guard my sleep and try to stick to a nightly bedtime routine. I also guard my stress when possible because I don’t feel as well when my stress is high and sleep is low. I’m hooked on my Garmin for tracking these and many other health variables that provide data that I observe and modify habits as necessary.
A Gentle Reminder
Technology is a tool—not a master. Sleep trackers are helpful for self-awareness and healing, but don’t let them steal your peace. If you wake up feeling great, that matters more than any score.
And remember: if you’re just getting started on your wellness journey, don’t feel pressure to buy a device right away. Start by building healthy habits, then use technology to fine-tune and personalize your approach.
Final Thought
Sleep is sacred—it’s when your body does its deepest healing work. If you’re an autoimmune warrior or simply someone ready to prioritize your health, consider trying a wearable sleep tracker. It may just shine a light on what your body’s been trying to tell you all along.
In love and health,
Terri
