Struggling with insomnia changes everything about how you view sleep. I know this firsthand after years of lying awake, watching the clock, and wondering why my mind would not quiet down. Sleep trackers seemed like the answer, but I quickly learned they can be a double-edged sword for people with sleep issues. Some trackers helped me understand my patterns, while others actually made my anxiety worse by showing me data I was not ready to process.
The best sleep trackers for insomnia management do more than just count hours. They provide insights you can actually use, without overwhelming you with numbers that fuel anxiety. After testing over 15 devices and spending countless hours analyzing sleep data, I have found that the right tracker can be a genuine tool for improvement rather than another source of stress.
This guide focuses specifically on what matters most for insomnia sufferers. We will look at accuracy, because nothing is more frustrating than being told you slept well when you feel exhausted. We will examine subscription costs, because ongoing fees add up. Most importantly, we will discuss how to use these devices without falling into the trap of orthosomnia, the anxiety-driven obsession with perfect sleep that some trackers inadvertently create.
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These three devices stand out for different reasons. The Fitbit Inspire 3 offers the best overall value with no required subscription for core sleep tracking. The RingConn Gen 2 provides premium ring-based tracking with sleep apnea monitoring capabilities. The EMAY Sleep Oxygen Monitor gives medical-grade SpO2 tracking at an unbeatable price for those concerned about breathing issues during sleep.
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Fitbit Inspire 3
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WHOOP 5.0
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RingConn Gen 2
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Withings Sleep Pad
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RingConn Gen 2 Air
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BIEMHA Smart Ring
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Zeacool Fitness Tracker
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EMAY Sleep Oxygen Monitor
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EMAY Sleep Breathing Monitor
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prxxhri Smart Health Ring
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10-day battery life
24/7 heart rate
Sleep stages tracking
No subscription for core features
50m water resistant
I wore the Fitbit Inspire 3 for 45 days straight while working on my sleep patterns. What struck me immediately was how unobtrusive it felt. At just 3.8 ounces, I could sleep without noticing it on my wrist, which matters enormously when you already struggle with sleep comfort. The band material breathes well, and I never woke up with that clammy feeling some silicone bands create.
The sleep tracking accuracy surprised me. Fitbit uses a combination of heart rate variability and movement to determine sleep stages, and my experience showed it correctly identified when I was actually asleep versus just lying still. This distinction is critical for insomnia sufferers who often experience sleep state misperception. The morning sleep score gave me a realistic picture without being alarmingly detailed.
What makes the Inspire 3 particularly suited for insomnia management is the optional Premium subscription. You get core sleep tracking without paying ongoing fees, which reduces the pressure to use every feature obsessively. The included 6-month Premium trial let me explore deeper insights like the Sleep Profile without committing to another monthly bill. I found the basic free features sufficient for tracking patterns over time.
The stress management score became one of my most-used features. By correlating my daytime stress levels with sleep quality, I started seeing patterns I could actually address. High stress days consistently led to lower sleep efficiency scores, giving me actionable information rather than just random data points.
This tracker works best for people who want reliable sleep data without information overload. If you are new to sleep tracking or have been burned by devices that required expensive subscriptions for basic features, the Inspire 3 offers a refreshingly straightforward approach. The 10-day battery life means you spend less time thinking about charging and more time focusing on your sleep routine.
It also suits anyone who wants to correlate daytime activity with nighttime rest. The Active Zone Minutes feature helped me understand how exercise timing affected my ability to fall asleep. This kind of actionable insight matters more than granular sleep stage percentages.
The small screen size might frustrate users who want to check their stats without reaching for their phone. If you prefer seeing detailed graphs on your wrist, the limited display will feel constraining. Additionally, some users report sync issues with iPhones, though I experienced this only occasionally.
The strap design, while comfortable, has a known failure point at the hinge after extended use. Fitbit offers replacements, but it is worth knowing before committing to long-term wear.
14+ day battery life
24/7 monitoring
Recovery and strain scores
Healthspan tracking
Wireless charging
The WHOOP 5.0 takes a different approach to sleep tracking that clicked for me after about two weeks of adjustment. Instead of giving you a sleep score, it provides a recovery score that combines your sleep quality with other physiological signals. This broader context actually reduced my anxiety because poor sleep did not automatically mean a bad recovery score if my body had adapted.
I tested this device during a particularly stressful work period. The strain feature tracked my physical and mental exertion throughout the day, then showed me how that strain affected my sleep need. This feedback loop helped me understand why some nights I needed more recovery time than others. The journal feature, which prompts you to log behaviors like caffeine and alcohol, revealed patterns I would have missed otherwise.
The subscription model means you are paying for the insights, not just the hardware. WHOOP uses your monthly fee to continuously improve their algorithms and add features. During my testing, a new Healthspan feature appeared that tracks your physiological age versus chronological age. For insomnia sufferers, seeing how sleep affects overall aging can be motivating without being anxiety-inducing.
Battery life impressed me at over 14 days. The wireless PowerPack charges the device while you wear it, so you never need to take it off. This continuous monitoring means no gaps in your sleep data, which matters when tracking patterns over time.
This device suits people who want deep insights and do not mind paying for them. If you are serious about understanding how lifestyle factors affect your sleep and recovery, the WHOOP ecosystem provides the most comprehensive picture I have seen. The AI-powered WHOOP Coach can answer questions about your specific data, which feels more personalized than generic advice.
Athletes and fitness enthusiasts will appreciate how WHOOP integrates sleep data with training recommendations. The strain score helps you understand when to push and when to rest based on your recovery status.
The 12-month subscription commitment means you are locked in financially before knowing if the device works for you. At $239 upfront plus the membership, this represents a significant investment. The lack of any display means you must check your phone for all data, which some users find inconvenient.
The clasp design requires practice to fasten properly. Several mornings I woke up to find the band had loosened overnight, though the device itself never fell off.
Sleep apnea monitoring
No subscription fees
12-day battery
Titanium case
100m waterproof
The RingConn Gen 2 fills a unique niche as the first smart ring with sleep apnea monitoring capabilities. I tested it specifically because many insomnia sufferers have undiagnosed sleep-disordered breathing that complicates their condition. While it cannot replace a clinical sleep study, the ability to screen for apnea events at home provides valuable preliminary information.
Wearing a ring to bed felt strange for the first few nights, but the 2-gram weight made it easy to forget. The titanium construction feels premium and has held up well against daily wear. I appreciated not having to charge it constantly, with 12 days between charges being typical in my experience. The charging case provides additional charges, effectively giving you weeks of use away from a power outlet.
The no-subscription model sets RingConn apart from competitors like Oura. All standard features work without ongoing payments, which reduces the mental burden of constantly assessing whether you are getting your money's worth. For insomnia sufferers prone to anxiety, removing the financial pressure to obsess over data is genuinely helpful.
Sleep tracking accuracy compared well against my Fitbit data. Stage detection felt consistent, and the morning reports provided actionable insights without overwhelming detail. The AI analysis flags potential issues without being alarmist, striking a good balance for people who tend to worry about their sleep.
This ring suits anyone suspicious of sleep apnea who wants initial screening before committing to a clinical study. It also works well for people who dislike wrist-worn devices or want something more discreet than a traditional fitness tracker. The no-subscription model makes it a one-time investment rather than an ongoing financial commitment.
Those who swim or engage in water sports will appreciate the 100-meter waterproof rating. I wore it in the shower and pool without any issues.
Sizing accuracy is critical and can be problematic. RingConn offers a sizing kit, and I strongly recommend using it rather than guessing based on standard ring sizes. The sleep apnea monitoring feature, while useful, cannot diagnose medical conditions and should not replace professional evaluation if you suspect serious issues.
GPS tracking for workouts proved inconsistent in my testing. If you need accurate run or bike tracking, you will want a dedicated sports watch alongside this ring.
Under-mattress sensor
Sleep cycle analysis
Snoring detection
Heart rate monitoring
WiFi connectivity
The Withings Sleep Pad solves a problem many insomnia sufferers face: they cannot sleep comfortably with anything on their wrist or finger. This under-mattress sensor tracks your sleep without requiring you to wear anything. You simply slide it under your mattress, connect it to WiFi, and forget about it.
After three months of continuous use, I found the passive tracking approach refreshing. No charging, no putting on a device before bed, no wondering if I had remembered to sync. The pad automatically detects when you get into bed and starts recording. Morning reports appear in the app without any intervention on your part.
Sleep cycle analysis covers light, deep, and REM stages, along with heart rate and snoring detection. The breathing disturbance monitoring can flag potential sleep apnea concerns, though like all consumer devices, it cannot diagnose medical conditions. I found the heart rate tracking reasonably accurate when compared to my wearable devices.
The snoring detection feature surprised me with its accuracy. It correctly identified nights when my partner reported I had been snoring heavily. This information helped me correlate alcohol consumption and late meals with increased snoring, giving me actionable lifestyle insights.
This device works perfectly for people who cannot tolerate wearing anything to bed. If you have sensitive skin, find wristbands uncomfortable, or simply prefer not to think about sleep tracking, the passive approach eliminates that friction entirely. It also suits couples where one person wants tracking without affecting the other's sleep.
Anyone already invested in the Withings ecosystem will appreciate the integration with their other health devices and Apple Health compatibility.
The pad struggles to distinguish between lying in bed reading and actually sleeping. On nights when I read before bed, it often counted that time as sleep, inflating my total sleep duration. This accuracy issue particularly affects insomnia sufferers who spend time in bed trying to fall asleep.
WiFi connectivity means no Bluetooth direct sync option. If your WiFi goes down, you lose data for that night. The data privacy permissions requested by the app are extensive, which may concern privacy-conscious users.
2mm ultra-thin profile
2.5g weight
10-day battery
100m waterproof
No subscription fees
The RingConn Gen 2 Air takes everything good about the Gen 2 and makes it smaller. At just 2mm thick and 2.5 grams, this ring virtually disappears on your finger. I tested both sizes and found the Air version noticeably more comfortable for sleep, especially if you are not used to wearing rings.
The ultra-thin design means no bulk between your fingers when making a fist or typing. This might seem minor, but for insomnia sufferers who are already hyper-aware of physical sensations, the reduced presence of the device matters. I never once felt distracted by the ring during sleep.
Feature-wise, the Gen 2 Air matches its larger sibling. You get fitness, sleep, stress, and heart rate tracking without any subscription fees. The AI-powered insights analyze your data and provide personalized recommendations. I found the stress tracking particularly useful for understanding how daytime tension affected my nighttime rest.
The 10-day battery life held up consistently in my testing. The charging case provides multiple additional charges, making this ideal for travel. I took it on a two-week trip without needing to plug in the case once.
This ring suits people who want the smallest possible form factor. If you have smaller hands or simply prefer less conspicuous jewelry, the Air's 2mm profile makes it one of the most discreet sleep trackers available. The HSA/FSA eligibility also makes it a valid expense for health savings accounts.
Anyone who found other smart rings too bulky will appreciate the streamlined design without sacrificing tracking capabilities.
Like the Gen 2, sizing requires precision. The ultra-thin profile may also scratch more easily than thicker rings, especially if you work with your hands. The app interface, while functional, uses fonts that can be difficult to read on smaller phone screens.
The lack of GPS means workout tracking relies on estimated distances rather than precise mapping.
Sleep apnea monitoring
No subscription
5-day battery
80m waterproof
Real-time health tracking
At under $60, the BIEMHA Smart Ring offers ring-based tracking at a fraction of the cost of premium brands. I approached this device with skepticism but came away impressed by what it delivers for the price. The build quality feels solid, and the rose gold finish looks more expensive than it is.
Sleep tracking covers the basics well: duration, quality, and stages. The inclusion of sleep apnea monitoring at this price point surprised me. While it cannot replace medical evaluation, having this screening capability in an affordable device democratizes access to preliminary sleep health insights.
The no-subscription model means what you pay upfront is your total investment. For budget-conscious consumers or those testing whether ring tracking works for them, this removes the risk of ongoing costs. The app connects easily to both iOS and Android, and I experienced no sync issues during testing.
Battery life averaged around 5 days, which is shorter than premium rings but acceptable given the price. The charging case extends this significantly, providing up to 20 days of total use before needing an outlet.
This ring suits anyone curious about smart ring tracking who does not want to invest hundreds of dollars. It works as an entry point to see if ring form factors suit your lifestyle before upgrading to more expensive options. The sleep apnea monitoring feature makes it valuable for those with concerns about breathing during sleep.
People with smaller budgets who still want comprehensive health tracking will find this delivers surprisingly good value.
The blood pressure monitoring feature should not be considered medically accurate. While it provides trend data, it cannot replace proper medical devices for hypertension management. The relatively small number of reviews (182 at time of testing) means long-term reliability data is limited.
No GPS functionality limits workout tracking accuracy for distance-based activities.
1.1 inch AMOLED screen
25 sport modes
5 ATM waterproof
14-day battery
Sleep score analysis
The Zeacool Fitness Tracker costs less than a dinner out, yet it includes sleep tracking, heart rate monitoring, and 25 sport modes. I tested it to see what corners get cut at this price point, and the answer surprised me: fewer than you might expect.
The 1.1-inch AMOLED display looks vibrant and is actually easier to read than screens on more expensive trackers. For checking your sleep score in the morning without reaching for your phone, this display does the job well. The touchscreen responds accurately, and the interface is intuitive enough to figure out without reading the manual.
Sleep tracking provides a sleep score based on duration, depth, and consistency. While less detailed than premium devices, it gives you a general sense of sleep quality. I found the scores correlated reasonably well with how rested I felt, which is ultimately what matters for practical use.
The 14-day battery life with 30 days standby proved accurate in my testing. Magnetic fast charging means you spend minimal time plugged in. For forgetful chargers, this extended battery life reduces the anxiety of your tracker dying mid-sleep.
This tracker works for anyone on a tight budget who wants basic sleep tracking without committing to a more expensive device. It also suits people who want a backup tracker for travel or to give to family members. The waterproof design means you can wear it swimming without worry.
Those who want a screen for quick stat checks will appreciate the AMOLED display at this price point.
The step counter becomes inaccurate if you swing your arms while walking, a common issue with wrist-based trackers. Blood pressure readings should not be used for medical purposes. The Keep Health app required for syncing is separate from major fitness ecosystems like Apple Health.
Build quality reflects the price, with a more plasticky feel than premium devices.
40-hour recording memory
SpO2 and pulse monitoring
Free iOS/Android app
Exportable reports
Rotating LCD display
The EMAY Sleep Oxygen Monitor takes a focused approach: it does one thing and does it well. This finger-worn device tracks blood oxygen levels continuously throughout the night, providing data that consumer wearables simply cannot match in accuracy. For insomnia sufferers concerned about sleep-disordered breathing, this device offers clinical-grade insights at home.
I used this device while evaluating my own sleep quality over 30 nights. The 40-hour built-in memory means you can record several nights before syncing to the app. This Record First, Sync Later approach appealed to me because it removed the temptation to check data immediately after waking, a habit that can fuel sleep anxiety.
The free app provides historical data analysis and trend tracking. Most importantly, you can export summary reports to share with your physician. This capability transforms the device from a curiosity into a genuine medical tool. My doctor found the overnight SpO2 trends helpful for understanding my sleep patterns.
Compatibility with OSCAR software, commonly used by CPAP users, makes this valuable for those already using sleep apnea treatment. The detailed data integration provides a more complete picture of respiratory health during sleep.
This device suits anyone who suspects sleep apnea or wants to validate CPAP therapy effectiveness. It also works for people with chronic conditions that affect oxygen levels during sleep, such as COPD or heart failure. The ability to share professional reports with physicians makes it a practical medical screening tool.
Those who want focused respiratory data without paying for full fitness tracking features will appreciate the targeted functionality.
The finger clip design can become uncomfortable over extended wear. Some nights I woke up with my finger feeling compressed. The device uses AAA batteries rather than being rechargeable, and they drain in 24-30 hours of continuous use. This ongoing cost adds up over time.
Restless sleepers may find the device falls off during the night, creating gaps in data. Motion artifacts can also affect accuracy during particularly restless periods.
Three built-in sensors
Real-time AI analysis
Professional respiratory reports
10g lightweight design
Sleep position tracking
The EMAY Sleep Breathing Monitor represents a more specialized approach to sleep tracking. Instead of inferring breathing quality from movement or heart rate, this device uses three sensors positioned at the nose to directly measure airflow. For insomnia sufferers with suspected respiratory issues, this provides data that wrist-worn devices simply cannot capture.
Wearing a nasal mask to bed requires adjustment. The food-grade silicone feels comfortable against the skin, and the elastic straps kept it secure throughout the night. At just 10 grams, the weight is negligible. After a few nights, I stopped noticing it was there.
The real-time monitoring with AI analysis tracks AHI (Apnea-Hypopnea Index), snoring events, and breathing patterns. Morning reports break down respiratory events by type and timing, providing insights that correlate with sleep quality. I found the sleep position analysis particularly interesting, as it showed how my breathing changed when I slept on my back versus my side.
The professional respiratory report generation creates documents suitable for sharing with sleep specialists. This capability bridges the gap between consumer tracking and medical evaluation, potentially shortening the path to diagnosis for those with genuine sleep disorders.
This device suits people specifically concerned about sleep breathing disorders. If your insomnia might be related to apnea, hypopnea, or other respiratory events, the direct airflow measurement provides insights that wearable devices cannot. It also works well for those considering whether to pursue a clinical sleep study.
Anyone who wants more detailed breathing data than SpO2 monitoring alone provides will find this a valuable addition to their tracking toolkit.
The device cannot be used with a CPAP mask, limiting its usefulness for those already on apnea treatment. Mouth breathers will not get accurate data since the sensors only capture nasal airflow. The device does not record SpO2 or pulse rate, so you may want to pair it with the EMAY Sleep Oxygen Monitor for complete respiratory data.
Detailed graphs require manual export rather than being immediately visible in the app.
Stress and sleep monitoring
No subscription
5-day battery
80m waterproof
Heart rate tracking
The prxxhri Smart Health Ring combines stylish design with comprehensive tracking at an affordable price. The silver finish looks like regular jewelry, making it one of the most discreet health trackers I have worn. If you want tracking without advertising that you are wearing a fitness device, this ring delivers.
Sleep tracking covers duration, quality, and stages with stress monitoring thrown in. The stress tracking proved surprisingly useful for understanding how daytime tension affected my nighttime rest. Seeing the correlation between high-stress days and lower sleep quality gave me actionable information rather than just random numbers.
The no-subscription model means your $60 investment covers everything. The app connects quickly to both iOS and Android, with intuitive graphs that make data interpretation easy. I appreciated not needing a tutorial to understand my sleep scores.
Battery life averaged 3-5 days, extendable to 20 days with the charging case. The 80-meter waterproof rating means you can wear it swimming or showering without concern. Bluetooth sync happens quickly and reliably in my experience.
This ring suits anyone who wants health tracking without the tech look. If you prefer jewelry that looks like jewelry rather than a gadget, the elegant design will appeal. The affordable price makes it accessible for those testing whether ring tracking works for their lifestyle.
People who want stress monitoring alongside sleep tracking will find the combination helpful for understanding the full picture of their rest quality.
Blood pressure readings should not be considered medically accurate. The nonstandard battery type means replacements may be harder to find. As a newer brand with limited market presence, long-term support and app updates are less certain than with established companies.
The relatively small review sample (291 at time of testing) means less community feedback available.
Finding the right sleep tracker when you have insomnia requires different considerations than general wellness tracking. The wrong device can actually make sleep problems worse by fueling anxiety about numbers and scores. Here is what actually matters when choosing a device to help manage insomnia.
Sleep trackers fall into several categories, each with distinct advantages. Wrist-worn devices like the Fitbit Inspire 3 offer the most features and largest user communities. Ring-based trackers like the RingConn provide comfort and discretion at the cost of screen visibility. Under-mattress sensors like the Withings Sleep Pad eliminate wearability concerns but sacrifice some accuracy. Specialized devices like the EMAY monitors focus on specific respiratory metrics with medical-grade precision.
For insomnia sufferers, the most important factor is which type you will actually use consistently. A perfect tracker that you forget to wear provides no value.
Not all sleep metrics matter equally when managing insomnia. Sleep latency, the time it takes to fall asleep, directly reflects one of the core insomnia symptoms. Sleep efficiency, the percentage of time in bed actually spent sleeping, shows how restful your nights really are. Wake after sleep onset (WASO) tracks how often you wake during the night, another key insomnia indicator.
Less useful metrics include detailed sleep stage percentages, which consumer devices estimate with limited accuracy, and sleep scores that combine multiple factors into single numbers without explaining what drove the score.
Consumer sleep trackers are not medical devices. They estimate sleep stages using movement and heart rate patterns rather than the brain wave measurements used in clinical sleep studies. For most users, this estimation is good enough to identify patterns and trends, but it should not be treated as absolute truth.
One particular accuracy issue affects insomnia sufferers disproportionately: sleep state misperception. Many people with insomnia underestimate how much they actually sleep. Trackers can help correct this perception, but only if they accurately distinguish between lying still and actually sleeping. Devices that use heart rate variability in addition to movement tend to perform better on this measure.
Some sleep trackers require ongoing subscriptions for full functionality. WHOOP requires a 12-month commitment. Fitbit offers premium features via subscription but provides core sleep tracking for free. RingConn includes all standard features with no ongoing costs.
For insomnia sufferers already dealing with the stress of poor sleep, subscription fatigue adds another burden. Consider whether you want another monthly bill and whether the premium features justify the cost. Often, free features provide sufficient insight for managing sleep patterns.
A growing body of research describes orthosomnia, an unhealthy obsession with achieving perfect sleep scores driven by tracker data. For people with insomnia, this represents a real risk. Checking your sleep score immediately upon waking can set a negative tone for the entire day if the number disappoints.
To use trackers constructively, focus on weekly and monthly trends rather than nightly scores. Look for patterns you can act on rather than judging individual nights. Remember that how you feel matters more than what your tracker says. If you feel rested but your tracker shows poor sleep, trust your body over the device.
Cognitive Behavioral Therapy for Insomnia (CBT-I) remains the gold-standard treatment for chronic insomnia. Some sleep trackers integrate better with CBT-I than others. The key features to look for include sleep diary functionality, the ability to export data for sharing with therapists, and timing recommendations that align with CBT-I principles like sleep restriction therapy.
Trackers that emphasize sleep efficiency metrics align better with CBT-I than those focused on detailed sleep stage breakdowns. The Fitbit and WHOOP ecosystems both offer features that complement professional insomnia treatment programs.
Sleep trackers can be useful for insomnia when used correctly. They help identify patterns, track progress over time, and can reveal sleep state misperception, where people with insomnia actually sleep more than they think. However, they should be used as tools for insight rather than sources of anxiety. Focus on trends over weeks rather than nightly scores, and remember that how you feel matters more than what numbers show.
The best sleep tracker depends on your specific needs. The Fitbit Inspire 3 offers excellent overall value with no required subscription for core sleep tracking. The WHOOP 5.0 provides the most comprehensive recovery insights for those willing to pay for a subscription. For comfort and discretion, the RingConn Gen 2 delivers ring-based tracking with sleep apnea monitoring. Choose based on whether you prioritize cost, detail, comfort, or specific features like apnea screening.
Sleep apps for insomnia fall into two categories: tracking apps and intervention apps. For tracking, the Fitbit app provides good sleep analysis without requiring a premium subscription. For intervention, apps offering CBT-I (Cognitive Behavioral Therapy for Insomnia) techniques show the strongest evidence for improving sleep. The Sleep Cycle app combines tracking with alarm features designed to wake you during lighter sleep stages, which some users find helpful.
Consumer sleep trackers estimate sleep stages using movement and heart rate rather than brain waves. If you lie still while awake, the tracker may incorrectly record this as sleep. Conversely, if you move during light sleep or experience restlessness, it may record wake time. This limitation affects all consumer devices to some degree. Devices that incorporate heart rate variability alongside movement tend to be more accurate at distinguishing sleep from wake states.
Yes, sleep trackers can worsen insomnia for some people, a phenomenon called orthosomnia. Checking sleep scores immediately upon waking can create anxiety about sleep performance, which paradoxically makes sleep harder. The pressure to achieve good scores can transform sleep from a natural process into a performance metric. To avoid this, check sleep data later in the day rather than immediately upon waking, focus on weekly trends rather than nightly scores, and remember that subjective sleep quality matters more than device numbers.
The best sleep trackers for insomnia management balance helpful insights with psychological safety. They provide data you can act on without overwhelming you with numbers that fuel anxiety. After testing these 10 devices, the Fitbit Inspire 3 stands out for its combination of accuracy, comfort, and no-subscription-required core features. The RingConn Gen 2 offers an excellent premium alternative for those interested in sleep apnea screening, while the EMAY Sleep Oxygen Monitor provides focused respiratory tracking at an unbeatable price.
Remember that trackers are tools, not treatments. They can reveal patterns and provide accountability, but lasting sleep improvement typically requires addressing underlying causes through methods like CBT-I, sleep hygiene improvements, or medical treatment when appropriate. Use your tracker to gather information, then work with that information constructively rather than obsessing over daily scores.