Sleep trackers, whether worn on your wrist or placed under your mattress, can sometimes make it harder to fall asleep. Instead of delivering restful nights, these devices may fuel a condition known as orthosomnia, in which a person becomes so obsessed with achieving perfect sleep data that they actually sabotage their rest. The Washington Post recently explored this surprising downside, highlighting how anxiety over sleep scores and wake times can create a vicious cycle.

Key Takeaways

  • Orthosomnia is an unhealthy preoccupation with sleep tracker data that can worsen sleep quality.
  • Consumer sleep trackers are not medical devices; their accuracy varies and they are not designed to diagnose sleep disorders.
  • Anxiety about achieving “perfect” sleep scores can lead to performance pressure, making it harder to relax at bedtime.
  • Experts recommend using trackers as general trend monitors rather than precise metrics, and to limit checking data before sleep.

What Is Orthosomnia?

The term orthosomnia comes from the Greek words for “correct” and “sleep.” It describes a pattern where people become overly fixated on the numbers and graphs produced by their sleep trackers. They may wake up multiple times to check their device, fret over a low “deep sleep” percentage, or feel frustrated when their “readiness score” is not optimal. This behavioral pattern was first named and described in a 2017 study published in the Journal of Clinical Sleep Medicine. The researchers noted that the behavior often backfires, leading to increased anxiety and worse sleep overall.

How Sleep Trackers Disrupt Rest

Most consumer sleep trackers rely on accelerometers and heart rate sensors to estimate sleep stages. They can detect movement and fluctuations in heart rate, then use algorithms to guess whether you are awake, in light sleep, deep sleep, or REM. But these estimates are often inaccurate compared to the gold standard, polysomnography, which measures brain waves. As a result, people may be misled about the quality of their sleep. For example, if a tracker mistakenly records a period of stillness as deep sleep, a person might feel confused when they do not feel rested.

The bigger problem, though, is the psychological effect. When a person becomes fixated on achieving a certain sleep score, bedtime turns into a performance. Instead of winding down naturally, they may lie in bed worrying about whether they are accumulating enough “restorative” sleep. This hyperarousal can delay sleep onset and lead to more frequent awakenings. Over time, the tracker becomes a source of stress rather than a tool for improvement.

Balancing Data and Rest

Sleep experts point out that trackers can still be useful if used wisely. They are best viewed as rough trend monitors. For instance, if you consistently see that your sleep time drops after eating late, that pattern can be helpful. But checking the data every morning for a perfect score is not productive. The Washington Post article recommends ignoring daily fluctuations and focusing on overall patterns over weeks. If you notice that your tracker itself is making you anxious, consider taking a break from it for a few nights.

Recognizing the Signs of Orthosomnia

Common signs include regularly waking up to check your device, feeling stressed or disappointed by your sleep score, adjusting your bedtime based solely on tracker feedback, and finding that you sleep worse on nights when you wear the tracker. If you experience any of these, it may be time to reexamine your relationship with the device. Sleep should feel natural, not like a task to be optimized.

When to See a Doctor

If poor sleep persists despite trying to reduce tracker anxiety, it may be worth consulting a healthcare provider. Chronic insomnia can have many causes, including stress, medical conditions, or sleep disorders like sleep apnea. A doctor can order a proper sleep study and recommend treatments that are evidence-based. Remember, a consumer sleep tracker is not a diagnostic tool. It cannot replace a professional evaluation.

Frequently Asked Questions

Are sleep trackers accurate for measuring sleep stages?

No, most consumer sleep trackers are only moderately accurate for estimating sleep stages. Studies show they often confuse light sleep with deep sleep or REM. They are better at tracking total sleep time and wake time, but even those figures can be off by 30 minutes or more. They should not be used as medical devices.

Can orthosomnia be cured by stopping use of the tracker?

For many people, simply taking a break from the tracker reduces sleep anxiety and improves rest. However, if the anxiety is deeply ingrained, a person may need to work with a therapist or sleep specialist to address the underlying relationship with data and performance.

Is orthosomnia a recognized medical condition?

Orthosomnia is not an official diagnosis in the DSM-5 or the International Classification of Sleep Disorders. It is a descriptive term used by sleep researchers to highlight a pattern of behavior that can develop with sleep tracker use. It is considered a type of secondary insomnia triggered by technology.

This is an original report by Vital Signs Today, informed by reporting from Google News. Read the original source.

This article is for information only and is not medical advice. See our Medical Disclaimer.