Heart rate variability allows you track your stress levels and how rested your nervous system is after a night of sleep.

The best wearables for tracking HRV will also provide insight in to your sleep patterns so you can improve your sleep habits and increase your regenerative time in deep delta wave sleep.

Generally, for best results you should connect a sleep tracking wearable to generate the best data although most sleep apps can do reasonably good tracking simply by resting your phone on your mattress.

However, I’d recommend for improving sleep quality not having your smartphone in the bedroom at all and using a wearable device instead.

Why Should You Track Heart Rate Variability (HRV)?:

For a detailed guide to why you should track your heart rate variability, read my beginner’s guide to heart rate variability training.

Wearables For Tracking Sleep And Improving HRV:

While apps for iPhone and Android such as HRV4Training or Welltory and can give you an HRV reading using your finger pressed against the camera lens, I don’t recommend this method.

Instead, if you want to track your recovery using sleep and HRV I’d recommend getting a wearable device because they are more accurate and they will automatically monitor your HRV without you having to remember.

Here are the best wearables that integrate sleep tracking and heart rate variability (HRV):

1. Apple Watch ✅ Best For iPhone Users

I personally use the Apple Watch 3 for tracking my sleep and HRV. It provides excellent integration with the iPhone and the includes built-in sleep tracking and HRV tracking.

The big advantage of the Apple Watch is excellent third-party integration of advanced HRV features with connected apps like Training Today, Athlytic and HRV Tracker.

The biggest drawback of the Apple Watch is that the battery life lasts only up to 18 hours so you have to charge it daily and it integrates easily with both Apple Health and Google Fit.

You can purchase a refurbished Apple Watch 3 for $143 on Amazon. The latest Apple Watch Series 7 starts at $399 on Apple’s website.

2. Fitbit Charge 5 ✅ Best For Android Users

The best Fitbit for tracking sleep and HRV. It has a bright and vibrant touchscreen, built-in GPS and slightly better exercise tracking than the Apple Watch.

If you have an iPhone, the Apple Watch is probably a better option. However, the big advantage for the Fitbit Charge 5 is it has a 7 day battery life so you can get by with charging it only once a week (although heavy use and the always-on display will only give you about 3 days of battery life).

You buy the Fitbit Charge 5 for $115 on Amazon. The more inexpensive Fitbit Charge 3, Charge 4, Inspire series, Versa series, Sense, Luxe devices also track HRV and sleep.

Easily integrates with Apple Health and Google Fit to share your data.

3. Polar H10 ✅ Best Chest Strap Monitor For Athletes

The Polar H10 chest strap HR monitor is the most inexpensive, reliable and accurate heart rate sensor.

While the Polar H10 won’t track your sleep, it is the best wearable for athletes who want to track their HRV before and after their workouts.

It is great for athletes doing high intensity interval training but it must be worn as a chest strap so it takes a lot more time and effort to do daily HRV readings. Excellent data is provided when integrated with Elite HRV.

You can buy the Polar H10 for $90 on Amazon. Other Polar wearables that offer HRV tracking include the Vantage V2, Polar Grit X Pro and Polar Ignite.

Easily integrates with Apple Health and Google Fit to share your data.

4. Oura Ring ✅ Best For Easy-To-Monitor Daily Reports

A easy-to-wear ring that goes on your finger and provides excellent data and recommendations for improving your health and recovery.

The latest Oura Ring 3.0 is the most lightweight wearable device and its sensors measure heart rate, body temperature and blood oxygen levels. It also has great battery life lasting 4-7 days on a single charge.

What I like best about the Oura Ring is it gives you 3 easy-to-monitor scores: a sleep score, activity score, and readiness score, which make it easy to measure quality of your sleep, rest, and daily physical activity.

The Oura Ring is expensive than the older Apple Watches or the Fitbit Charge 5 at $299 on their website plus a $6.99/month subscription fee after the first 6 months.

Easily integrates with Apple Health and Google Fit to share your data.

5. Whoop ✅ Best Wearable Tracker For Athletes

Another popular wearable for athletes that does very good sleep tracking and HRV measurement integrated with health recommendations.

The latest Whoop 4.0 wearables makes it easy to measure your blood oxygen levels, skin temperature, heart rate and respiratory rate.

What separates Whoop from the pack if their personalized coaching recommendations that provides a strain coach to help you with your recovery, a sleep coach to help you improve sleep quality and a behavioural journal that helps you track the daily behaviours that most impact sleep and recovery.

The Whoop is much more expensive than Apple Watch or Fitbit Charge 5 with a monthly subscription model that starts at $40/month or $396/year on their website.

Easily integrates with Apple Health to share your data (Google Fit is coming soon).

Other HRV Tracking Wearables:

Here are some other wearable devices that are listed as offering HRV tracking:

Garmin: Fenix 7 & Epix
Samsung: Samsung Galaxy Watch 4
Rhythm24: Scosche Armband Waterproof Heart Rate Monitor
Biostrap
VIITA: VIITA Race HRV
Wahoo: Wahoo TICKR X
Suunto: Smart Belt

Tracking Sleep Quality And Deep Sleep With Apps:

The best way to improve your HRV (heart rate variability) score is to focus on tracking and improving the quality of your sleep.

Download these apps for iPhone and Android that integrate with your wearable to help you track and improve your sleep quality.

1. Sleep Score

The most detailed sleep tracking app and the best recommendations for improving your sleep. It can be used on your mattress to track sleep quality without a sleep tracking wearable.

✅  It allows you to set sleep goals and gives actionable advice for reaching them.
✅  It also provides more detailed sleep-stage data than most other apps
✅  The smart alarm does a good job of waking you up slowly, so you feel less groggy.

2. Sleep Cycle

This app is good for people who just want to see sleep patterns and how they correlate with diet and exercise. It can also be used to track sleep quality without a sleep tracking wearable.

✅  Unlike SleepScore, Sleep Cycle doesn’t show how long you were in each stage of sleep.
✅  Doesn’t provide custom advice like Sleep Score for improving sleep but the app’s clean graphs let you easily see general trends.
✅ More than a dozen smart-alarm sounds and lulling sounds to choose from.

3. Rise

The best designed sleep tracking app for iPhone and Android. Rise makes it easy to track your sleep debt and optimize your circadian rhythm.

✅ Great reports that help you improve your sleep quality and daily energy levels
✅ Integrates with your calendar and helps you plan your day based on your natural rhythm
✅ Excellent recommendations and education about the science of sleep

4. AutoSleep (Apple Watch only)

The most popular Apple Watch sleep tracking app, and for good reason. It provides some of the most in-depth data, including a detailed look at sleep, sleep quality, heart rate, deep sleep, and much more.

✅  AutoSleep uses a system of rings to help you monitor those key statistics.
✅  The main interface shows you rings for sleep, sleep quality, deep sleep, and bpm.
✅  Easy-to-understand “readiness” score that attempts to predict how ready you are for the day based on your sleep for that night.

Sleep++, Pillow and NapBot are also good alternatives for Apple Watch.