Understanding your current sleep habits can help you make more informed decisions about your bedtime routine. (Getty Creative)
We've all heard that eight hours is the magic number for sleep. But timing isn't everything — quality is what truly matters. Real rest comes from cycling through all four sleep phases, especially that deep, restorative sleep that leaves you refreshed and ready for your day. The challenge? Knowing if you're actually getting quality rest. That's where the best sleep-tracking apps come in.
These apps can provide valuable info on your sleep quality, stages and disturbances, as well as related factors like your heart and respiratory rate. If you're skeptical about needing one, consider this: "Most healthy adults can benefit from sleep tracking on some level," says Carlos Nunez, MD, a sleep and respiratory expert and chief medical officer at ResMed, a medical devices company. Nearly a quarter of people have made positive changes to their sleep habits and environment after tracking their z's, according to a recent US survey.
Keep in mind, though, that sleep tracking is just one tool in your better sleep toolbox. "Natural sleep patterns may vary, and that's not necessarily dangerous to your health," says Sandeep Gupta, MD, pulmonary disease critical care and sleep medicine specialist at Memorial Hermann Health System in Houston, TX. "For example, there is no rule on the number of sleep hours you should get. Some people may be refreshed and very functional with fewer sleep hours." That's why it's important to use these apps as guides, not gospel. While sleep tracking apps provide useful insights into your sleep patterns, overanalyzing your data could increase your anxiety and, ultimately, lead to poorer sleep quality.
The key is finding the right balance. Drawing on my background as a certified sleep science coach, I worked with our team to test eight of the best sleep-tracking apps over the course of a month. We evaluated each on features, user-friendliness and price, and four emerged as clear winners. Here are the best sleep tracking apps, backed by our extensive testing and my professional expertise.
Platforms available: iOS and Android | Metrics tracked: Sleep quality, time spent in bed, snoring, bedtime, sleep efficiency, heart rate, respiratory rate, coughing | Independently validated for accuracy: Not indicated | Standout features: Snoring profiles, AI-powered chat, meditations, alarm clocks
Sleep Cycle proved to be the most comprehensive sleep tracking app we tested. It monitors every metric you need — sleep quality, time spent in bed, bedtime and sleep efficiency — along with surprising extras like time spent coughing. And when connected to your Apple Watch, you can also track heart rate, steps and body temperature. We especially loved seeing all our health information in one place.
Another feature that made this app stand out was its ability to set snoring profiles. Over time, it can differentiate between your snoring and your partner's, making tracking far more accurate. We found other apps would misattribute our partner's snoring as our own, since they simply detected noise without distinguishing the source.
Testers also enjoyed two unique features: SleepGPT, which lets you ask questions directly in the app and the Daily Hacks, which sends reminders about habits throughout the day for better sleep. (Most other apps overlook how daytime habits affect sleep.)
The app also connects with Phillips Hue lights to wake you up with light instead of sound. While we didn't test this feature, it's a cool concept for those who don't like to get jarred awake by loud noises.
While tracking so many metrics, the app remains straightforward and easy to navigate. Sleep Cycle's interface is organized and visually appealing, letting you view metrics at a glance or dig into more comprehensive data with a couple of taps.
Platforms available: Android | Metrics tracked: Sleep quality, sleep stages, dreams | Independently validated for accuracy: No | Standout features: Smart alarm, dream journal, sound library
PrimeNap has a ton of features for the low, low price of $0. While free access earned this sleep tracking app some bonus points, it wasn't the only reason it landed on the best sleep tracking app list. PrimeNap offers most things you need, including tracking overall sleep quality and breaking down time spent in REM, light and deep sleep cycles.
PrimeNap's smart alarm feature wakes you within a 30-minute window during light sleep — the optimal point in your sleep cycle — rather than jarring you awake from deep sleep. Waking during light sleep helps you feel more refreshed than being roused from deeper stages, says Angela Ficken, LICSW, a licensed therapist who specializes in mood and anxiety. Testers liked this feature in theory, but did not notice a huge difference in how they felt upon waking up.
Additionally, the app has a sleep sound library to help with stress relief before bed and a dream journal. You provide information about your dreams, and the app connects them to your sleep quality, which is a novel feature, although testers didn't find the takeaways to be groundbreaking.
One potential downside to the app: PrimeNap does not automatically sense when you're asleep and when you're awake. You have to start and stop sleep tracking manually. That means, if you and your groggy morning brain don't remember, you'll get inaccurate data.
Overall, while the interface is a little clunky and it's not as visually appealing as the other apps, testers say it's a fair trade-off for being free.
Platforms available: iOS | Metrics tracked: Sleep stages, time to fall asleep, heart rate, sleep temperature, bedtime | Independently validated for accuracy: No | Standout features: Apple Watch connectivity, meditation library, snoring detector
Pillow earned its spot as a favorite in part because it connects to the Apple Watch. So, if you already have one, there's no additional tracker you need to figure out. It syncs directly to Apple Health, so you can view notifications right on your watch.
The app tracks several metrics, including sleep quality, duration, disruptions and stages, plus temperature. And if you're wearing an Apple Watch, you also have access to metrics like heart rate.
If you don't have an Apple Watch, you can still use Pillow by placing your phone or an iPad on your bed. The app will then rely on movement from your mattress to track your sleep. The drawback? According to research, without more targeted tracking, Pillow tends to overestimate the amount of deep sleep you're getting, something our testers noticed, too.
On the plus side, Pillow is really user-friendly and easy to navigate. You can click on each individual metric to see weekly, monthly and yearly overviews, as well as weekly averages. You can also compare metrics, which testers found helpful when trying to figure out what was contributing to poor sleep quality on certain days.
Platforms available: iOS and Android | Metrics tracked: None | Independently validated for accuracy: Yes | Standout features: Extensive audio library, bedtime reminders, gratitude journal
Calm isn't your typical sleep tracking app. In fact, it's not a sleep tracking app at all, but a relaxation and meditation app that can help quiet your mind and help you fall asleep easier. While this clearly isn't the ideal choice for people looking to dive deep into sleep data, it's great for those who want help winding down before bed.
Calm features an extensive audio library including sleep meditations, calming music, breathing exercises, soundscapes and sleep stories. You can also watch calming scenes as the audio plays. While testers were skeptical about the sleep stories, they wound up really enjoying them, noting that the narrators' voices were soothing and pleasant.
While the sheer volume of choices can be overwhelming, and the interface is a bit chaotic, testers found that the more they used the app, the better it got, likely because Calm curates choices for you.
You can also input how you're feeling at any given time — sad, anxious, calm, etc. — and the library automatically adjusts to include only recommendations for that feeling, which testers found really helpful.
There aren't many features beyond the audio clips, but you can set bedtime reminders, manually input your sleep quality and do a gratitude check-in where you log three things you're grateful for. The app also keeps track of your usage and listening history so you can easily return to sounds you like.
Sleep tracking seems straightforward enough, but there's a lot that goes into it — and several key features to weigh when choosing the right app for you.
Desired features: You simply cannot become the best sleep tracking app without standout features. Some offer a wide range, like sleep duration, quality and stages, as well as metrics like heart and respiratory rate (you may need to connect to a wearable for these). You can also find sleep alarms, bedtime reminders, dream journals and more. Many apps go beyond basic tracking to include meditation libraries that can help you calm down before bed.
There's no right or wrong choice when it comes to features — it just comes down to what you're looking for and what you hope to get out of the app. Consider these expert-recommended features:
Sleep cycle tracking: "This gives you a sense of just how much time you're spending in each sleep stage, including deep sleep or REM; both of these are very important in recovery and cognitive functioning," says Sham Singh, MD, sleep expert and holistic psychiatrist at WINIT Clinic, a personalized health testing and functional medicine platform.
Sleep quality analysis: A good sleep tracking app can provide an overall score based on your sleep quality, says Dr. Gupta.
Smart alarms: These are designed to wake you up during a lighter sleep stage to help you feel more refreshed, says Ficken.
Data integration: Sleep tracking apps that sync with other health apps or wearables can give you a more comprehensive view of your overall health and sleep patterns.
Relaxation or guided meditations: Meditations or calming sounds can help you fall asleep faster and sleep more deeply.
Budget: Most sleep tracking apps offer a free basic versions, but expect to pay $5 to $15 or more monthly for premium features, with additional costs for access to sleep coaching. Annual plans typically offer better value but require upfront payment. Some apps also offer weekly trials for testing before committing long-term.
Tracking method: Sleep tracking apps use either phone sensors or wearable devices to track your sleep. "When compared to phone sensors, wearables, such as smartwatches or fitness bands, have a tendency to give out more detailed data, like heart rate variability and oxygen levels, which offers a far better picture of your sleep health," says Singh. Since wearables connect directly to your skin, they're typically more accurate than phone sensors, which rely on detecting bed movements or sounds.
Device compatibility: While many apps work on both iOS and Android, some are exclusive to one platform or offer advanced features only on one. Check compatibility carefully. For instance, an app might be downloadable on Android but only connect to an Apple Watch, limiting its full functionality.
Combining my background as a certified sleep science coach with insights from four more experts, including sleep specialists and a psychiatrist, our team researched the best sleep tracking apps. With their advice and our research, we narrowed the list to eight apps worth testing, from dedicated sleep trackers that monitor specific metrics like sleep quality and stages to calming and meditation apps designed to help you fall asleep faster.
We tested each app over a period of just over a month, using them for 4 to 5 days each. This provided enough time to collect meaningful data and allowed the apps to generate charts showing trends. We evaluated each app based on ease of use, features, customization options and overall effectiveness. In the end, we narrowed the eight finalists down to our top four picks.
It depends on what you're tracking. "Sleep tracking apps can be good at providing a general overview of your sleep, but many are inaccurate at specific details, such as sleep stages or micro-awakenings," says Singh. That's because most apps rely on movement or noise detection; they can't reliably capture the finer details of your sleep cycle. However, these apps can be very helpful at giving you a broader picture of your overall sleep quality and helping you identify trends over time.
Wearables like smartwatches and fitness trackers can enhance sleep tracking accuracy, according to Ficken. "These devices typically track heart rate, movement and oxygen levels, offering more detailed insights into your sleep patterns. Phone-based apps use your device's microphone or motion sensors, so they may not be as precise," she says.
Tracking your sleep can offer valuable data, helping you determine whether you're getting enough rest, sleeping too much or if your sleep quality is lacking. Sleep trackers can also provide insights into potential sleep disorders. "While sleep apps and wearable devices are not FDA-approved to make a diagnosis, they may help a person know when to seek medical attention," says Dr. Gupta.
Sleep apps cannot diagnose sleep disorders, but they can help you recognize patterns that might indicate a problem, according to Ficken. "For example, if the app shows that you consistently have poor sleep quality or frequent awakenings, it could be a sign of a sleep disorder, like insomnia or sleep apnea," she says. For a proper diagnosis, go to your doctor.
There are several ways to improve your sleep hygiene, or the habits that promote better sleep, such as maintaining a consistent sleep schedule, avoiding alcohol or caffeine before bed, skipping naps during the day and turning off electronics at least an hour before bedtime. Sleeping in a dark and cool room is also key. Research suggests 68 to 77 degrees Fahrenheit is the ideal temperature for restful sleep.
Slumber: Similar to Calm, Slumber has a sleep library of meditations, sleep sounds and music, but there's no actual metric tracking. We liked that it includes audiobooks, mythology tales and ASMR, but testers preferred the narratives and the interface on Calm.
SleepWatch: SleepWatch is another app geared toward Apple Watch wearers, but the interface wasn't as user-friendly as Pillow's. However, it has some interesting features, such as a sound recorder that lets you listen to your nighttime sounds and a white noise generator to help improve your sleep.
SleepScore: While SleepScore has a great interface, presenting data is in a clean, straightforward way, the app recommends products to buy to improve sleep, which made testers skeptical.
BetterSleep: BetterSleep combines sleep tracking with tools for stress and anxiety relief, making it a versatile option for those looking to address both areas. But testers found the app lacked depth, leaving them wanting more detailed sleep tracking. That said, it does feature sound recorders that capture things like snoring, coughing and even passing gas — something testers found hilarious!
Angela Ficken, LICSW, licensed therapist who specializes in mood and anxiety
Sandeep Gupta, MD, pulmonary disease critical care and sleep medicine specialist at Memorial Hermann Health System in Houston, TX
Carlos Nunez, MD, sleep and respiratory expert and chief medical officer at ResMed
Sham Singh, MD, sleep expert and holistic psychiatrist at WINIT Clinic
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
