Do: Use your sleep tracker for total sleep time and sleep habit goals

"Consumer sleep trackers are pretty accurate at tracking total sleep time," says Rieck. So you can feel fairly confident about using a sleep tracker to determine whether you're getting the recommended amount of sleep at night.

Plus, a sleep tracker may help improve your sleep habits. Many apps include features that address sleep hygiene — like bedtime alarms or screen time limits. And some make recommendations to improve your sleep environment — like changing the room temperature or using a white noise machine. Sleep trackers that also track daytime activities might help you notice if things like caffeine and exercise affect your nighttime sleep.