Can Actigraphy Actually Help You Get More Sleep? What it Is & How it Works

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Last Updated: January 26, 2023

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Trouble sleeping? Not sure how to fix the problem? It might be time to try something new—like actigraphy.

Actigraphy is a simple and non-invasive method of monitoring human rest-activity patterns. Yes, it sounds complex, but it really isn’t. And using actigraphy can offer you valuable insights regarding your sleep and activity patterns, helping you obtain a good night’s rest.

So, what should you know about actigraphy? Let’s break this down.

What Does an Actigraphy Watch Measure?

An actigraphy watch is worn like any other wearable fitness and sleep tracker.

In fact, many wearable trackers have caught up to this technology (meaning your wearable tracker may already have this built-in).

Yet, if you don’t have a wearable and want to dig deeper into your sleep metrics, an actigraphy watch could help. An actigraphy is worn on your non-dominant hand.

Throughout your day and night, it tracks sleep and movement activity via light exposure and motor activity. Basically, it comprises an accelerometer, sensors, and a programmable timing mechanism.

Usually, it is worn over a set duration, such as days or weeks, to assess circadian rhythm or sleep disorders. However, you can use it regularly to stay on track with your sleep and movement activities—and, in turn, enhance your physical and mental health.

What Types of Assessments Are Done With Actigraphy?

In laboratory or clinical settings, researchers and doctors may use actigraphy to gain insight into certain factors impacting your sleep, such as:

The time you fall asleep
The time you wake up
How long it takes you to fall asleep
The duration of your sleep
The time you spend awake during the night

Can Actigraphy Diagnose Sleep Disorders?

Many doctors may request you wear an actigraphy so they can better understand your sleep disorder or so they can accurately diagnose a sleep disorder, such as:

Insomnia
Delayed sleep phase syndrome
Advanced sleep phase syndrome
Shift-work sleep disorder
Periodic limb movement syndrome
Sleep apnea
Certain parasomnias (like sleepwalking)

Often, these watches are worn for an average of two weeks. This provides sufficient data to make an accurate diagnosis.

At the same time, it’s important to note that actigraphy should never replace a sleep study or test done within a hospital or clinic. These tests use much more accurate measurement tools and provide more details, such as sleep stages.

How to Use an Actigraphy

Professional actigraphy devices can really break the bank, coming in close to $1,000. Yet, purchasing a fitness tracker can provide pretty much the same info (with similar accuracy). Plus, wearable fitness trackers usually cost between $300 to $450, making them much more affordable.

However, if you’ve been given one or you’re dead set on it, here’s how you should use it.

Start by placing the watch on your non-dominant hand. For most people, this is their left hand unless they’re left-handed.
Make sure you don’t wear the actigraphy in the shower, bath, or pool since most of these devices are not waterproof.
In many cases, your doctor will preset the actigraphy watch for you. This means all you need to do is wear it when you sleep and throughout your day (minus when you shower!).
If your doctor hasn’t preset it and this is an experiment you’re doing on your own accord, follow the instructions as per the actigraphy watch you have purchased.

Generally, the goal is often to improve the data obtained by the actigraphy. For instance, if you wake up multiple times in the night, your actigraphy will measure this. If you spend an extended duration trying to fall asleep, this watch will measure that data point as well.

Many wearable devices display this information in an easy-to-view way, such as graphs and daily or weekly averages. However, if you’re dead set on actigraphy, many products are available to buy, such as the MotionWatch 8 or the ActiTrust 2.

How Accurate is Actigraphy?

As previously mentioned, actigraphy is somewhat accurate, but not as accurate as a professional sleep study.

If you’re having serious issues sleeping, we encourage you to have a sleep study done to get to the bottom of your problems (or at least eliminate certain causes).

How to Improve Your Sleep With Actigraphy

The good news is that the data you obtain from actigraphy can give you an action plan. For instance, some habitual things you can do to try to improve your sleep could include:

Waking up and going to bed at the same times each day
Performing a wind-down bedtime routine without the use of screens
Moving more during your day
Creating a better sleep environment (The key is to have a dark, quiet, and cool room!)
Meditating or trying deep breathing work
Altering your diet and seeing how it impacts your sleep over time

“You Can’t Manage What You Don’t Measure!”

Author Peter Drucker, spoke the words above, and they ring true in almost every aspect of health.

If you don’t know what’s going on, you won’t be able to improve it. Thus, for optimal sleep, you need to gain data, which can help you make improvements in your life that actually make a difference.

Start with actigraphy for your sleep. Gather those valuable insights. Experiment. How can you finally get a better night’s sleep?

Photo by Pixabay

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