Can Sleeprate help me?
Sleeprate can help people with a variety of sleep-related complaints such as difficulties falling asleep, maintaining sound sleep, waking up non-refreshed, being tired/nonproductive, or being moody during the day.
If you experience some of the above frustrating issues, know that you are not alone, as more than half of the world population is affected by at least one of them. Sleeprate can help you sort it out and improve your nights and days. With Sleeprate you can track your nights and get a detailed and accurate picture of your sleep trends and habits. This alone may help fix some of the more straightforward sleep-damaging habits.
If you feel you are struggling with one of the aforementioned problems and need help, Sleeprate has an efficient Sleep Improvement Program offered. The program starts with a week of assessment, to detect your sleep problems, and includes gathering some important general information regarding your sleep using a few questionnaires, and also an opportunity to get detailed data regarding your nightly/daily sleep-related problems by tracking your nights.
At the end of a 7 day period, enough data are gathered to offer you a detailed report of the detected problems and to provide the basic information needed to start tailoring a sleep improvement program for you.
The program runs in weekly cycles based on CBT-I protocols that aim at rebooting your sleep by helping to change sleep damaging routines and offers tools designed to reframe your sleep habits, beliefs and environment as needed. Following instructions that guide you to change ways you’ve been approaching your sleep for a long time is not easy.
Changing old habits may be difficult, yet Sleeprate is your companion as it continues to look into your sleep and the efforts you are making to improve it, and offers support along the way.
Each week you get a report on how the program is going, and what are your sleep retraining challenges for the next 7 days. New tools including mindfulness, relaxation, sleep knowledge are added to your nightstand too.
You can follow the program at your own pace, and usually, the results start coming slowly, but the effort is worth it as within 4-12 weeks you may reach your sleep goals of:
- Falling Asleep Faster
- Reducing Night Awakenings
- Waking Up Refreshed
- Improving Your Health
- Improving Mood and Social Relationships
- Improving Your Performance
If sleep is an issue for you, you’re not alone. Over 50% of the population suffers from sleep deprivation or poor sleep. Sleeprate brings wellness to your nights and improves your days.
Sleeprate is a trusted sleep companion app that combines evaluation and individually tailored e-coaching with reliable and accurate sleep tracking, all into a single user-friendly mobile application.
To find out more about the Sleeprate app, click here
Does Sleeprate provide sleep stages?
Yes, when used with a compatible heart rate tracking device, Sleeprate provides a thorough analysis of your sleep, including sleep stages: Deep Sleep, REM Sleep, Light Sleep and sleep interruptions.
Does Sleeprate treat sleep apnea?
Sleeprate is not a medical device; it does not diagnose or treat medical conditions such as sleep apnea, or any other medical disorder.
How can I cancel my Sleeprate subscription or trial?
Please keep in mind: Uninstalling the app or requesting to delete your Sleeprate account does not automatically cancel your subscription — unless you cancel the subscription via the stores, you will still get charged.
You can cancel your Sleeprate- Balance your Sleep subscription’s auto-renewal at any time. You will continue to have access to the premium content until the subscription’s expiration date.
To cancel your subscription, please directly access Subscriptions under Apple ID on App Store or Subscriptions in the main menu on Google Play.
For more information, please follow the link associated with your Sleeprate account:
App Store Subscriptions (Apple iOS): http://support.apple.com/kb/ht4098
Google Play Subscriptions (Android): https://support.google.com/googleplay/answer/7018481
How do I know if the Sleeprate results are accurate?
Sleeprate uses validated algorithms to provide sleep analysis regarding falling asleep time, sleep efficiency, sleep stages, sleep disruption, and sleep-related stress. The details provided depend on the data collected by available wearables (heart rate, movement). Subjective or perceived sleep data are also required. The reason for this is simple: while we are asleep, we are disconnected from the environment, and our memory is quite impaired. Thus, we do not always feel that the measured data are in line with our perception of the time it took us to fall asleep, or for how long we were awake at night. We may remember we were checking the time, or that we were wide awake at night, however, we do not have an accurate estimation of time asleep.
Usually, people who do not have sleep problems believe they slept longer than they really did, and people who have sleep issues tend to perceive their time spent awake longer than the measured wakefulness time. Some discrepancies may be due to limitations/errors in measurement, more so when there are technical issues causing data loss. Understanding the origin of the discrepancies between our feeling regarding sleep and the objective metrics is important, as this provides valuable information on the sleep problems experienced and helps with solving them.
If the results you get are not what you were expecting, or if you have any problems with the sleep analysis, be sure to let us know so we can investigate the issues and find out what corrections might be needed.
How does the contactless sensor work with the Sleeprate app?
The Sleep Monitor is only 10mm thick, which makes it unnoticeable when placed under your mattress. To set up the sleep sensor, follow these eight simple steps:
Before you start:
- Ensure that your phone is connected to the internet.
- Activate Bluetooth on your phone.
Place the sensor:
- Connect the mains part plug to the sleep sensor.
- Insert the other end of the mains part plug into a suitable socket. A green function light on the sleep sensor begins to light up.
- Position the sleep sensor under your mattress at the shoulder position; there should be a gap of at least 6 inches (15cm) between the sleep sensor and the edge of the bed.
- Ensure that the power cord is not too stretched or tailing on the floor
Connect the Sleeprate app:
- Open the Sleeprate app, click on the ‘Me’ tab –> My Tracking Devices –> Pair a New Device.
Select the contact-free device and follow the on-screen instructions.
How long does the Sleep Improvement Plan last?
The plans are personalized, and last 4-12 weeks depending on your own needs and pace. Usually, it takes 4-6 weeks to see significant improvement and get used with your new sleep routines. Once you reach the desired results, you also master the tools to deal with the issues that may appear from time to time. You may continue using the app to keep your achievements.
How many people can use the Sleep Improvement Plan?
The sleep improvement plan is individually tailored and may be used by a single person. In fact, this is a personally-trusted sleep coach. The guidance is tailored based on individual needs, habits, sleep difficulties, individual adherence with the specific guidance and related changes in sleep patterns and quality. All those differ from user to user and are not transferrable between different individuals.
I got Sleeprate as a benefit from a wellness department, insurance company, etc.- How do I start?
Kindly go to the referral page of your wellness department, insurance company etc. and follow the instructions.
You should get a dedicated link for you to create an account for Sleeprate.
Usually, you’ll be asked to use your work email/ university email (based on the wellness department providing the benefit, make sure to follow the instructions on the webpage).
After creating an account on the weblink, download the Sleeprate app and click “LOG IN”. Ensure that you proceed with the same credentials used for the account creation (i.e., the same email address).
If I switch phones, will I have to buy the product again?
The Sleeprate app is a monthly subscription app, when switching phones; you must make sure your subscription is properly managed on the App Store/ Google Play. To check your subscription to the app, you have to access directly Subscriptions under Apple ID on App Store or Subscriptions in the main menu on Google Play. Your credentials to access the Sleeprate app will stay the same.
Learn the Sleeprate Language
If you are using the Sleeprate app, the terms below will help you learn more about the terminology used in the app.
The total time spent awake during the night after initially falling asleep.
The time when the recording starts: this is the time when the “Start” button is pressed with the intention of going to sleep.
This screen displays the sleep data scores available from a single sleep session.
Presents graphic and numeric summaries of your sleep, including objectively measured sleep structure and stages when available, and sleep-related data for a period of 24 hours.
Allows viewing your sleep and relevant sleep-related daytime data in 24 hours segments ( called daily view) and in their time-dependent context ( time view)
Daytime Stress Level
Your personal rating of your stress during the preceding day.
The percentage of deep sleep between falling asleep and waking up.
Duration of Sleep
The total time spent sleeping; this excludes the time it took to fall asleep and the time spent awake during the night.
Early Morning Awakening (EMA)
An earlier-than-expected morning awakening.
The percentage of time spent asleep out of the time between ”Bedtime” and “Wake up”, that represents the intended sleep time.
Sound recordings of noises detected during the night.
The time it takes to fall asleep.
Heart Rate Monitor
To get more accurate results we recommend you use a Sleeprate-supported heart or wearable device with or without heart rate variability capabilities.
Looking for a tracking device? Get up to 20% discount on a Garmin wearable
Intended Wake-Up Time
The time the alarm clock is set and indicates the scheduled wake-up time.
The percentage of light sleep between falling asleep and waking up.
The reported nap time during the preceding day.
A measure of the overall stress tracked during your nighttime recording. Available only for wearables with instantaneous heart rate. This is an individually determined score that may change, with higher values indicating higher stress.
The percentage of REM sleep between falling asleep and waking up times.
The Assessment runs over the first 7 consecutive days of the program, includes a few questionnaires and as many as possible nights tracked, but not less than 3. It allows for gathering sufficient data to detect your sleep deficiencies, understand their causes and design ways to start building a personalized sleep-improving program.
The average hourly number of brief and unnoticed intrusions of wakefulness into sleep.
Sleep Improvement Plan
The Sleeprate app will guide you step-by-step and at your own pace through a series of sleep-improvement training challenges, on a path to better sleep and well-being.
Your personal rating of the sleep quality when you wake up in the morning.
****COMING SOON**** This feature provides a flexible wake-up time (within a 20-minute window) to ensure that you wake up at the optimal moment during your sleep cycle. Note that this is available only when certain wearable devices are used to track sleep.
****COMING SOON**** Recordings of snoring detected in the bedroom during the night.
Stress Day Rating
Your rating regarding daytime stress.
Presents graphic and numeric summaries of your sleep, including objectively measured sleep structure and stages when available, and sleep-related data for multiple days with zoom in and zoom out capabilities. These features allow to review sleep trends of time.
Total Time in Bed
The time-lapse between going to bed at night and getting up in the morning.
Track My Sleep
This is how your sleep is tracked to catch the complexity of this important component of your life. In fact you provide valuable information that can’t be captured accurately otherwise. First you answer a few questions about your day. Then when ready for sleep you start tracking your sleep. To accurately measure your time falling asleep, we recommend to start tracking when not before you are going to bed with the intention to sleep. You can use an activity or fitness monitor to obtain objective-measured rof your sleep. Using the app alone, without a wearable, allows valuable insights into your sleep quality and quantity , habits that influence your sleep and daytime feelings related to sleep, such as sleepiness, mood or stress. We recommend you answer the questions as your day winds down, that way all that is left to do when you get in bed is click on the “Start Tracking” button.
The percentage of awake time during the night. This includes the time it took to fall asleep and the time spent awake during the night.
To understand the nature of sleep and its stages, it’s important to understand the difference between sleep and wakefulness. Being awake is a state of consciousness accompanied by heightened perception, realistic thinking, environmental responsiveness and physical activity. In contrast, sleep is a behavioral state of decreased perception, relatively low responsiveness to the environment and physical inactivity (or rest).
A quiescent body is the most obvious characteristic of sleep, but the brain remains active at varying levels while regulating sleep and performing vital tasks. Indeed, during certain phases of sleep, the brain is more active than during wakefulness.
There are two fundamental sleep states: REM (rapid eye movement) sleep and non-REM sleep. Each is regulated by a different part of the brain; and the difference between those states is as profound as the difference between sleep and wakefulness. REM sleep is regulated from the brainstem, whereas non-REM sleep is regulated from higher brain centers.
As a practical matter, scientists differentiate between the three states (wakefulness, non-REM sleep and REM sleep) by measuring
- electrical activity in the brain via electroencephalography (EEG)
- eye movements via electrooculography (EOG)
- muscle activity via electromyography (EMG)
The following are more precise descriptions of the behavioral and physiological changes across these states.
A waking state may be quiet, physically active or mental active.
Non-REM sleep has three stages (1, 2 and 3) which are differentiated by their degrees of sensory and motor disconnects from the environment. The magnitude of those disconnects is otherwise known as sleep depth. (Stage 3 is the deepest.) Increasing depth means
- slowing, mostly homogenous electrical activity in the brain
- decreased slow-rolling eye movements (ceasing completely in stages 2 and 3)
- decreased muscle activity (though movement is always possible)
- decreased respiration and heart rate, but increasing regularity
- decreased oxygen consumption
- growth hormone secretion (stage 3)
- decreased sensitivity of pain receptors
- stable body temperature control
- realistic and analytical thought processes (similar to wakefulness)
REM sleep is characterized by varying levels of sensory disconnection from the environment and an inability to move. The important characteristics are
- rapid and heterogeneous electrical activity within the brain (similar to that of wakefulness)
- inhibition of voluntary muscles leading to near-paralysis with some irregular twitches
- rapid eye movements similar to those of wakefulness
- decreased control of body temperature
- faster and irregular heart rate and respiration (relative to non-REM sleep)
- penile tumescence
- increased oxygen consumption
- hyper-associative dreaming with bizarre thoughts
Although the three states (wakefulness, non-REM sleep and REM sleep) have very distinct physiological characteristics, there may be overlap under certain circumstances. For example, sleepwalking occurs mostly during non-REM deep sleep and presents a behavioral characteristic that is normally associated with wakefulness.
Every human is in one of these three states at any given time. On average, adults are awake for 2/3 of the 24-hour day and asleep for the other 1/3. When sleeping, the relative proportions of sleep states are roughly
- 50% in light non-REM sleep
- 20-25% in deep non-REM sleep
- 20-25% in REM sleep
An amazing statistic: In a 90-year lifespan, a person will probably have slept for 30 years and will have spent 10 years dreaming!
How Will Sleeprate Help You?
Use Sleeprate for a few days to identify sleep-wake patterns and to measure sleep duration, efficiency and structure. If those measurements suggest a condition that warrants further investigation, you’ll be prompted to consult a physician for an in-depth sleep evaluation. Otherwise, Sleeprate will provide you with personalized advice on how to improve your sleep.
What is CBT-I?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is an approved method for treating insomnia without the use of sleeping pills. The aim is to reset your sleep by changing sleep habits and schedule to synchronize your sleep need and your internal clock, as well as to reframe misconceptions about sleep and insomnia that usually perpetuate sleep difficulties.
Cognitive behavioral therapy for insomnia includes regular, often weekly, visits to a clinician, who provides a series of sleep assessments, asks patients to complete a sleep diary, and works with them to help change the way they sleep.
CBT-I consists of a specific set of techniques that strengthen the bed-sleep connection, realign the homeostatic mechanisms and the circadian rhythm and decrease anxiety and rumination about sleep.
What is your return policy?
The Sleeprate- Balance your Sleep app is a monthly subscription app. To check your subscription to the app, you have to access directly Subscriptions under Apple ID on App Store or Subscriptions in the main menu on Google Play. Your credentials to access the Sleeprate app will stay the same.
What phones/mobile devices does Sleeprate work with?
Sleeprate supports Apple devices running iOS 12 and above, including iPhone 5, iPad 3rd generation and newer models. Sleeprate also works with Android smartphones running Android version 5.0 or higher.
What plan is right for me?
The Sleeprate app includes sleep tracking, sleep assessment and CBT-I coaching with a plan to achieve your desired sleep-life balance.
The right plan for you depends on your sleep goals. Sleeprate can help you formulate and reach those goals.
To read more, click here.
What sleep-related information is provided with different wearables?
- Chest belts. Based on the instantaneous heart rate obtained from fitness belts devices via BLE, Sleeprate provides heart rate data during the night, sleep stages, falling asleep time, sleep efficiency, sleep disruptions, and stress during the night – all calculated using a patented and validated algorithms as well as an index of recovery during the night.
- Apple Watch provides movement-accelerometer data allowing Sleeprate proprietary and validated sleep analysis to perform sleep and wake differentiation, and offer information on falling asleep time, sleep efficiency, and time spent awake at night.
- Garmin’s smartwatches and wrist-worn devices – provide instantaneous heart rate and movement data to allow the same detailed sleep analysis as with the fitness chest belts.
- Contactless devices (EarlySense currently): Based on the instantaneous heart rate and movement data obtained from contactless devices via BLE, Sleeprate provides heart rate data during the night, sleep stages, and falling asleep time as well as stress levels during the night.
- Sleeprate also works without a wearable device. The in-app reported data regarding sleep and daytime feelings and behaviors are essential for the evaluation of sleep deficiencies and providing adequate guidance to improve sleep. Thus, users who do not own a wearable device, or are not always able to track their nights with their wearables, are able to enjoy the benefits of a sleep improvement program that works.
All the accumulated sleep data, the reported, the subjective, and the measured and calculated sleep metrics are analyzed to provide the users with an understanding of their sleep difficulties and of sleep-related habits that may interfere with their sleep. This is the first step in engaging people with a personally-tailored sleep improvement program based on the state-of-the-art approach to sleep problems: CBT-I
Looking for a tracking device? Get up to 20% on a Garmin wearable
What type of payment methods can I use?
You can buy the monthly subscription based on the Google Play and App Store policies.
What wearables or other tracking devices are compatible with the Sleeprate- Balance Your Sleep app?
Sleeprate- Balance Your Sleep is compatible with a wide range of Bluetooth-enabled heart rate and movement tracking devices.
Sleeprate- Balance Your Sleep also works without a connected device, providing guidance based on subjective sleep information reported while using the app, and answering the evening and morning questions. Sleeprate- Balance Your Sleep works well with the sleep diary only.
Some of the most popular devices compatible with Sleeprate- Balance Your Sleep are:
- Apple Watch– for iOS only (Watch OS version 6.0 and higher)
- Chest Belts with BLE protocols that provide HRV capabilities such as:
- Polar H7
- Polar H10
- Wahoo tickr (except TICKR X, TICKR Fit and TICKR Run)
- Cardiosport HRM
- Suunto, Under Armour
- Garmin HRM dual
- Garmin, the compatible brands are:
- VIVOSMART 4
- VIVOSMART 3
- VIVOACTIVE 3
- FENIX 5 SERIES
- VIVOACTIVE 4
- FENIX 5S+/5+
- FORERUNNER 245 / 245M
- EarlySense contactless under the mattress disc:
- EarlySense live
- Beurer Sleep Sensor
- iFit Sleep Sensor
- Fitbit Wearables (Syncs with the Fitbit app, providing Fitbit’s sleep analysis)- Available on iOS, Android coming soon
To get more information on whether your tracking device is compatible with Sleeprate- Balance Your Sleep, contact our support team.