Orthosomnia: Why Chasing the Perfect Sleep Might Be Keeping You Awake

From sleep hygiene and brown noise to routines and melatonin supplements, our shut-eye has been a hot topic over the last decade. By ditching all-nighters and embracing the ‘JOMO’ (joy of missing out), we’ve collectively become more educated about the importance of a good night’s rest and its impact on our health. However, have we inadvertently created ‘snooze monsters’?

As technology advances, more of us are turning to sleep trackers to optimise every moment spent in bed. With innovative watches and apps that monitor duration, analyse REM cycles, and track movements throughout the night, we’ve gained valuable insights into our sleep patterns. Yet, this increased awareness can sometimes lead to over-scrutinising our rest, making it harder to achieve that perfect score.

Orthosomnia refers to the anxiety or stress associated with sleep quality, often triggered by the use of sleep trackers. This term is a recent addition to medical terminology, first identified in a study that found an obsession with sleep data can lead to difficulties in falling asleep or even insomnia. Participants in the study became fixated on achieving the ‘perfect’ night’s sleep, which created performance pressure, making it harder for them to relax and doze off. Consequently, they became reliant on trackers, making it even more challenging to break the cycle of poor sleep.

Another study builds on this by highlighting how constantly monitoring sleep patterns with fitness trackers can backfire. It revealed that the pursuit of ideal sleep—driven by data—can increase stress and anxiety, resulting in more restless nights instead of restful ones. This heightened stress releases cortisol, a hormone that further disrupts sleep. Thus, instead of improving our slumber, orthosomnia can reinforce the very struggles people are trying to overcome.

When used correctly and efficiently, sleep trackers can greatly enhance your rest and improve your overall well-being. They can help identify potential sleep disorders, such as sleep apnea and snoring, while encouraging healthy lifestyle habits. By offering insights into your unique needs, personalised data can help you understand how much slumber you require and foster a better understanding of the different sleep cycles we go through. Additionally, they can send helpful bedtime reminders and be used to set achievable goals, keeping you motivated and accountable. This way, you’re less tempted to binge-watch that next episode of your favourite series in the evening – we’ve all been there.

Find out how much sleep you should be getting with our sleep calculator.

However, while sleep trackers can provide valuable insights into our sleep patterns, they also have drawbacks. Like any technology, these devices may not always offer reliable or accurate data. Some trackers provide only surface-level insights, neglecting individual circumstances, which can lead to misinterpretation of the results.

Additionally, sleep tracking and scoring may create pressure to achieve ‘perfect’ sleep, leading to stress and anxiety that can prevent relaxation and contribute to orthosomnia. This pressure can spiral into obsessive behaviour, causing some individuals to rely heavily on sleep technology, while ignoring feelings of tiredness before their scheduled bedtime or planning for more sleep than they actually need. Therefore, although trackers can be useful for improving sleep quality, it’s important to listen to your body.

If you’ve been tossing and turning, feeling pressured by your nighttime goals or spending considerable time analysing your sleep data, you may be experiencing orthosomnia. Here are some signs to look out for:

• Sleep anxiety: Feeling a bit stressed or anxious about achieving your sleep goals as bedtime approaches.
• Obsessive tracking: Devoting a significant portion of your day to analysing sleep data from trackers, which may overshadow other important activities like work and relationships.
• Trouble sleeping: Finding it challenging to fall asleep due to the worries surrounding your sleep patterns.
• Sleep quality concerns: Feelings of anxiety and stress can sometimes disrupt deep sleep, leading to more awakenings during the night.
• Diminished enjoyment of sleep: Losing the comforting and restful feelings typically associated with sleep, which can turn bedtime into a source of dread.

Orthosomnia can significantly impact both the quality and quantity of your sleep, leading to symptoms that closely resemble those of insomnia. These can include fatigue throughout the day, irritability, poor concentration and memory, and even anxiety. Disrupting your natural circadian rhythm, these symptoms can create a vicious cycle that further hinders sleep.

Although orthosomnia is not yet a recognised sleep condition, there are useful techniques and practises for managing it:

Putting down the tracker and taking a more natural approach to rest can help you focus on relaxation, helping reduce anxiety and pressure around sleep performance. Over time, this will allow you to re-establish a healthier relationship with sleep, improving your quality of rest. It’s also an effective way of avoiding screens before bedtime, which are also well known for causing sleep problems.

Read our article on how social media can affect sleep for more information.

Good sleep hygiene is recommended for everyone. Establishing a regular bedtime routine, avoiding screens, and limiting stimulants such as caffeine and alcohol before bed are all easy changes that can have a huge impact on your slumber. If you’re struggling with orthosomnia, directing your attention to regular tasks can promote relaxation and better prepare you for sleep.

Create an optimal sleep environment to eliminate any other potential sleep disruptors. Make sure that your bed is cosy, your room is at a comfortable temperature (we advise between 16-20°C or 60-67°F), and all lights and noisy appliances are switched off. This can help create a calmer space for falling asleep and prevent waking up during the night. To create a place you look forward to escaping to, explore how to elevate your bedroom to a sleep sanctuary.

Often recommended for obsessive disorders, CBT (Cognitive Behavioural Therapy) can be an effective management option for orthosomnia. By helping to identify and challenge negative thoughts, CBT can help establish a healthier relationship with sleep, empowering you to regain control over bedtime.

If you’re finding that worry about your sleep score keeps you awake at night and seriously impacts your daily life, consider speaking to a healthcare professional about getting your snooze back on track without the trackers.

In a world where insights are just a touch away, it’s essential to listen to your body regarding natural processes like rest. While data can highlight areas for improvement, it may also lead to anxiety and over-analysis. Instead, prioritise natural practices for a restful night, fostering better overall mental well-being. For additional support in achieving the rest you need, explore our Sleep Matters hub.