What is Orthosomnia? The Dark Side of Sleep Trackers

Key Takeaways

Orthosomnia and Sleep Trackers: Orthosomnia is a condition where excessive focus on sleep tracker data leads to increased anxiety about achieving perfect sleep scores. This obsession can paradoxically interfere with falling asleep and overall sleep quality. Sleep trackers, while popular and potentially useful, are not always accurate and can sometimes exacerbate anxiety rather than alleviate it.
Use Sleep Trackers Wisely: To avoid the pitfalls of orthosomnia, it’s important to use sleep trackers as general tools rather than precise measures of sleep health. Set realistic goals, focus on long-term sleep patterns, and prioritize how you feel during the day over daily sleep scores. Regular breaks from tracking and combining tracker data with good sleep hygiene practices can help maintain a balanced approach.
Seek Professional Help if Needed: If sleep tracker anxiety is significantly impacting your sleep or daily life, it’s crucial to consult a healthcare professional. A sleep specialist can offer a comprehensive assessment and help address both the physical and psychological aspects of sleep issues, ensuring that trackers are used as supportive tools rather than sources of stress.

Have you ever worried so much about getting perfect sleep that it actually kept you awake? This problem has a name—orthosomnia.

Orthosomnia happens when people become overly focused on monitoring and improving their sleep, veering into unhealthy perfectionism.

It often starts with using sleep trackers, which are devices or apps that measure how long and how well you sleep. These trackers can count your hours of sleep, track your movement during the night, and even try to figure out your sleep stages.

While they seem helpful, some people get too caught up in the numbers. They stress about getting the “right” amount of sleep or a perfect sleep score. This stress can make it harder to fall asleep and enjoy restful nights.

How Sleep Trackers Work

Many Americans now use devices to track their health. Almost one in three Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source adults wear gadgets that collect data about their body. These devices have become very popular, especially for tracking exercise and sleep.

Sleep trackers use special math to figure out how you sleep. They look at information from your device and try to tell you how long you slept and how well. Some even try to show you different stages of sleep or give you a sleep score.

But there’s a problem. We’re not sure if these trackers really work well. They’re not regulated, a government body doesn’t check if sleep trackers are accurate.

Scientists have Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source done Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source studies Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source and found that sleep trackers aren’t always right. They’re getting better at measuring how long you sleep, but they’re not great at telling deep sleep from light sleep.

Some people use phone apps to track sleep too. But these apps are even less accurate than wearable tracking devices. They often get sleep information wrong.

Even though sleep trackers have problems, they can still be useful. If you’re worried about your sleep, the information from a tracker might help you talk to a doctor. It could show the doctor if you need a real sleep study done in a lab.

Remember, these devices are tools to help you, not perfect measures of your sleep. Don’t stress too much about what they say. If you’re really worried about your sleep, it’s best to talk to a doctor.

The Rise of Orthosomnia

Sleep trackers have become popular, but they’ve also led to a new problem called orthosomnia Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source Here’s how this obsession with perfect sleep scores can actually harm your rest:

Trusting flawed data: Sleep trackers aren’t always right, but some people believe them too much.
Chasing the wrong goals: You might try to trick your tracker instead of focusing on real, restful sleep.
Ignoring expert advice: People might trust their tracker more than a sleep doctor’s test results.
Creating sleep anxiety: Worrying too much about your sleep score can make it harder to relax and fall asleep.
Misunderstanding good sleep: A high score doesn’t always mean you slept well, and a low score doesn’t always mean you slept badly.

Scientists are still studying Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source orthosomnia to understand it better, along with studying sleep trackers as a whole.

As sleep trackers get more common and advanced, we need to learn how to use them without letting them control our sleep habits. Feeling rested is more important than any number on a device.

Negative Effects of Orthosomnia

Orthosomnia often leads to anxiety about sleep, making it harder to fall asleep due to stress about getting a perfect score. People might doubt themselves and their body’s signals, focusing instead on fallible data.

Here are some key negative effects:

Sleep anxiety
Over-reliance on trackers
Ignoring body signals
Difficulty falling asleep
Fatigue
Irritability
Concentration problems
Feeling unrefreshed
Increased overall anxiety

Orthosomnia can make people forget that sleep needs vary. Your body knows best when it needs rest, but obsessing over tracker data can override these natural signals.

This might lead to forcing sleep when you’re not tired or staying in bed unnecessarily, just to improve your sleep score.

Orthomsomnia and Insomnia

Insomnia and orthosomnia are two different sleep problems. Insomnia makes it hard for you to fall asleep or stay asleep at night. Orthosomnia, on the other hand, happens when you worry too much about your sleep tracker data.

People with orthosomnia might sleep fine but still feel upset if their tracker says they didn’t sleep well. Sometimes, a person can have both insomnia and orthosomnia at the same time.

Even after someone fixes their insomnia, they might still struggle with orthosomnia. Or vice versa.

The big difference is that insomnia is about actually having trouble sleeping, while orthosomnia is about worrying too much about sleep data.

Dealing with Orthosomnia

Orthosomnia isn’t a medical problem, but it can hurt your sleep. If you use a sleep tracker, try these tips to avoid obsessing over your data:

Remember:

Sleep trackers aren’t perfect
Your feelings matter more than numbers
A doctor can help explain your sleep data

Practice Good Sleep Habits

Good sleep habits can help you rest better without relying on trackers. Try to go to bed and wake up at the same time every day, even on weekends.

Before bed, do something relaxing like reading a book or taking a warm bath. Keep phones, tablets, and TVs out of your bedroom, as their blue light and stimulating content can make it harder to fall asleep.

Lower Your Stress

To manage stress and improve sleep, find relaxation techniques that work for you. This could be deep breathing, meditation, or gentle stretching before bed.

If you’re feeling anxious about your sleep or other issues, don’t keep it bottled up. Talk to a friend, family member, or professional for support.

Try CBT

CBT or cognitive behavioral therapy can help you change how you think and feel about sleep. It teaches you to spot unhelpful thoughts and replace them with more positive ones.

For sleep issues, there’s a special type called CBT-I Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source that focuses Verified Source ScienceDirect One of the largest hubs for research studies and has published over 12 million different trusted resources. View source on fixing sleep problems and breaking the cycle of worrying about sleep.

Healthy Ways to Track Sleep

Sleep trackers can be helpful tools when used wisely. Here’s how to get the most out of your tracker without falling into the orthosomnia trap.

Set Realistic Goals

Don’t aim for perfect scores every night. Instead, set achievable goals based on your lifestyle and needs.

Remember that everyone’s sleep needs are different, so focus on what makes you feel rested and energized. Consider factors like your age, activity level, and overall health when setting sleep goals.

Focus on Overall Patterns, not Daily Scores

Look at your sleep data over weeks or months instead of obsessing over daily numbers. Long-term trends can give you more useful information about your sleep habits.

This approach helps you avoid stressing about one bad night’s sleep. Use this broader perspective to identify potential areas for improvement in your sleep routine.

Listen to Your Body

Pay attention to how you feel when you wake up and throughout the day. If you feel well-rested and energetic, that’s more important than what your tracker says. Your body’s signals are often more reliable than any device’s measurements.

Treat your sleep tracker data as one piece of information among many, rather than an absolute truth. Use it to inform your decisions about sleep habits, but don’t let it dictate your behavior or emotions. Remember that sleep trackers have limitations and may not always be accurate.

Combine with Sleep Hygiene Practices

Use your tracker in conjunction with good sleep hygiene practices. This includes:

Maintaining a consistent sleep schedule
Creating a relaxing bedtime routine
Ensuring your sleep environment is comfortable
Avoiding stimulants close to bedtime.

Let your tracker data guide you in refining these practices over time.

Take Regular Breaks from Tracking

Schedule regular “tracker-free” periods. This could be one week each month or one month every quarter. During these times, remove your tracker and resist the urge to monitor your sleep.

Instead, focus on subjective feelings. Pay extra attention to how you feel upon waking and throughout the day. This can help you reconnect with your body’s natural signals.

After each break, reflect on how it affected your sleep quality and overall well-being. Did you feel less anxious? Did you sleep better or worse?

If you find that breaks are helpful, consider extending their duration or frequency. And if you find it difficult to take breaks from your tracker, it might be a sign that you’re developing an unhealthy fixation. Consider talking to a healthcare professional for guidance.

Keep a Paper Sleep Diary

To start a sleep diary, record information such as bedtime, wake time, how long it took to fall asleep, number of night-time awakenings, and how you feel upon waking. You might also note daily factors like caffeine intake, exercise, and stress levels.

However, you can tailor your sleep diary to record the information most relevant to you, which might include subjective measures like sleep quality or mood upon waking that many trackers don’t capture.

The act of manually recording your sleep experiences encourages reflection about your sleep habits. This awareness alone can sometimes lead to improved sleep hygiene.

By using a pen and paper, you also eliminate the blue light exposure and potential anxiety associated with digital devices. This can contribute to a more relaxed bedtime and morning routine.

Now it is possible for a paper sleep diary to induce similar feelings of anxiety and obsessive perfectionism. So be sure you check in with yourself and take breaks if need be.

How Is Orthosomnia Diagnosed?

Doctors don’t have an official test for orthosomnia because it’s not a recognized sleep disorder. However, they might notice signs of it when you talk about your sleep.

You might have orthosomnia if you trust your sleep tracker too much or obsess over getting perfect sleep scores. Doctors look for these clues when you discuss your sleep concerns.

It’s important to note that while orthosomnia itself is not a formally recognized condition, the anxiety often associated with it CAN be diagnosed and treated.

Anxiety disorders, including those related to sleep, are well-established mental health conditions with clear diagnostic criteria and effective treatment options.

If a healthcare provider suspects that your concerns about sleep are causing significant anxiety or distress, they may assess you for an anxiety disorder. This typically involves:

A thorough evaluation of your symptoms
Taking your medical history into account
Answering some standardized questionnaires or assessments

Treatment for anxiety related to sleep concerns may include:

Cognitive Behavioral Therapy: As we explained earlier, CBT can help you identify and change thought patterns and behaviors that contribute to your anxiety about sleep.
Relaxation techniques: Learning methods like deep breathing, progressive muscle relaxation, or mindfulness can help reduce anxiety.
Sleep hygiene education: Learning about healthy sleep habits can help alleviate some concerns and improve sleep quality.
Medication: In some cases, anti-anxiety medications or sleep aids might be prescribed, though this is typically considered after other options have been explored.
Lifestyle changes: Addressing factors like diet, exercise, and stress management can also help manage anxiety and improve sleep.

When to Talk to a Sleep Expert

Sometimes, worrying about sleep tracker data can really mess up your life. If you’re always tired, stressed about sleep, or can’t stop checking your tracker, it’s time to get help.

A sleep specialist can give you a true picture of your sleep health. They can conduct thorough assessments, including sleep studies if necessary, to get an accurate picture of your sleep patterns and identify any underlying sleep disorders.

Based on your individual needs and circumstances, they can also develop a tailored plan to improve your sleep, which may include adjustments to your sleep environment, routines, and behaviors.

Furthermore, a sleep professional can teach you how to use your tracker in a healthy way and improve your sleep without obsessing over numbers. They can provide evidence-based information about sleep, helping you understand what truly constitutes healthy sleep and how to interpret (or when to ignore) sleep tracker data.

If your sleep concerns are related to other health issues like anxiety, depression, or medical conditions, a sleep specialist can coordinate with other healthcare providers to ensure comprehensive care.

FAQs

Are sleep trackers accurate?

Sleep trackers aren’t always accurate. They’re getting better at measuring how long you sleep, but they’re not great at figuring out sleep stages. Phone apps are even less accurate than wearable devices.

These trackers are helpful tools, but they’re not perfect measures of your sleep.

Can sleep tracking cause anxiety?

Yes it can, particularly in those prone to obsessive tendencies or health-related worries. The constant monitoring and analysis of sleep data can create a cycle of worry, where concerns about sleep quality actually interfere with the ability to relax and fall asleep naturally.

It’s important to remember that while sleep trackers can provide useful insights, they should be used as general guides rather than definitive measures of sleep health. Any persistent anxiety about sleep should be discussed with a healthcare professional.

Do sleep trackers cause insomnia?

They don’t directly cause insomnia, but they can contribute to sleep problems in certain circumstances. For some individuals, the act of tracking sleep can create a preoccupation with sleep performance, leading to increased anxiety and pressure to sleep well.

This anxiety can make it harder to fall asleep or stay asleep, potentially contributing to insomnia-like symptoms. Additionally, overreliance on sleep tracker data may cause some people to spend more time in bed trying to increase their sleep duration, which can paradoxically lead to fragmented and less efficient sleep.

It’s crucial to use sleep trackers as tools for general insight rather than as strict measures of sleep quality. Prioritize how you feel during the day over the numbers provided by a tracker.

How can I tell if I have orthosomnia?

You might have orthosomnia if you’re always checking your sleep tracker and feeling upset when your scores aren’t perfect. Other signs include ignoring how you actually feel and trusting your tracker more than your body.

You may also notice that your concern about sleep is interfering with your daily life, causing stress in relationships, affecting work performance, or leading you to avoid social activities in pursuit of better sleep scores.

If you find yourself unable to sleep without your tracking device, or if you experience significant anxiety when you can’t track your sleep for a night, these could also be signs of orthosomnia. If sleep data stress is affecting your daily life, it’s a good idea to talk to a doctor.

What’s the difference between insomnia and orthosomnia?

Insomnia is when you have trouble falling asleep or staying asleep. Orthosomnia is when you worry too much about your sleep tracker data, even if you’re sleeping fine. You can have both at the same time, and the two can create a vicious cycle.

The main difference is that insomnia is about actual sleep problems, while orthosomnia is about worrying over sleep data. Insomnia is also a diagnosable condition, while orthosomnia is not.

Can orthosomnia make my sleep worse?

Yes, the obsession with achieving perfect sleep scores can actually interfere with your ability to relax and fall asleep naturally. You may struggle to fall asleep fast and experience more frequent awakenings during the night.

This behavior can also lead to ignoring your body’s natural sleep signals. This stress and altered behavior can result in poorer sleep quality over time.

It’s important to remember that sleep is a natural process. Excessive attempts to control or perfect it can be counterproductive. If you find yourself becoming overly concerned with sleep data, take a step back and focus on how you feel during the day rather than nighttime metrics.

When should I see a doctor about my sleep?

You should see a doctor if you’re always tired, stressed about sleep, or can’t stop obsessing over your sleep tracker data. Also, if you have trouble falling asleep or staying asleep regularly, it’s time to get help.

A sleep specialist can give you a true picture of your sleep health and teach you how to improve your sleep without relying too much on trackers.

How can I use my sleep tracker in a healthy way?

Set realistic goals and focus on long-term patterns instead of daily scores. Pay attention to how you feel when you wake up, not just what the tracker says. Use the tracker as a general guide, but don’t let it control your sleep habits or cause you stress.

Conclusion

Orthosomnia is a new problem that comes from worrying too much about sleep tracker data. While sleep trackers can be useful tools, they’re not always accurate and shouldn’t replace listening to your body.

Good sleep is about how you feel, not just what a device tells you. To use trackers wisely, set realistic goals, focus on long-term patterns, and don’t stress over daily scores.

If you find yourself obsessing over sleep data or having trouble sleeping, it’s important to talk to a sleep specialist. They can help you develop healthy sleep habits and use technology in a balanced way.

The key is to make sleep trackers work for you, not the other way around.

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