In today’s fast-paced world, the quest for optimal health has extended into the realm of sleep tracking with the emergence of a phenomenon known as Orthosomnia. As the sleep-tracker industry booms, promising to enhance our sleep quality, the ironic reality is that for some, this relentless pursuit of perfect sleep may be exacerbating their insomnia. This is everything you didn’t know about Orthosomnia, its implications and some insights into identifying and addressing this growing sleep disorder.
What is Orthosomnia?
Orthosomnia, a term coined by US researchers, refers to an unhealthy obsession with achieving perfect sleep This is often fueled by wearable devices that track sleep metrics. Driven by a desire for an idealized sleep score, individuals with Orthosomnia may find themselves spending excessive time in bed attempting to optimize their sleep performance. Paradoxically, fixating on sleep data can lead to heightened anxiety and worsened insomnia, as individuals strive to attain an unattainable standard of flawless sleep quality.
The pursuit of a “great sleep score” begs the question of whether it is truly possible to manipulate the natural, involuntary process of sleep. Sleep therapist Katie Fischer highlights the stark contrast between good sleepers, who effortlessly drift off to sleep without overthinking, and individuals plagued by sleep problems, obsessing over reaching a specific number of hours or deep sleep percentage. The pressure to achieve a prescribed sleep target can lead to distress and a distorted perception of what constitutes normal, healthy sleep patterns.
“They’re not thinking about sleep. They’re tired, go to bed and drift off. They wake up feeling refreshed and don’t worry about the occasional bad night because they know that happens sometimes. Meanwhile, people who come to me with problems are often putting pressure on themselves to attain a magic number of sleep hours, typically eight, without understanding that they might not need that much.”
Study in the Journal of Clinical Sleep Medicine
The Journal of Clinical Sleep Medicine featured a study shedding light on the detrimental impact of Orthosomnia on individuals’ sleep habits. Researchers observed how some participants, driven by their wearable sleep trackers, engaged in behaviors that disrupted their natural sleep cycles. Whether it was spending excessive hours in bed or experiencing heightened anxiety over subpar sleep metrics, the study revealed that the incessant pursuit of flawless sleep could backfire, leading to increased sleep disturbances and heightened stress levels.
“We sleep in cycles of roughly 90 minutes and we transition between light, deep and REM phases,” says Fischer. “For most people, deep sleep will only account for 13-23% of the night. Time awake is also a normal part of sleep. We can have between three and six rousings a night; often we’re not even aware of them. Most people have no idea what normal sleep looks like, so they panic when they see stats with lots of awakenings and not much deep sleep.”
In a society increasingly reliant on data-driven solutions, this study serves as a cautionary tale about the potential pitfalls of excessive reliance on sleep tracking technology. While these devices offer valuable insights into our sleep patterns, the study underscores the importance of maintaining a balanced perspective and not allowing sleep data to dictate our self-worth or mental well-being.
Signs of Orthosomnia
So now that we understand a bit more about what Orthosomnia is, it’s time to understand the signs that you are falling prey to it. After all, there are ways to use sleep trackers in a healthy way, so how do you know if yours is helping or hindering? These are some signs to look out for:
1. Obsessive Monitoring
Individuals with Orthosomnia exhibit a compulsive need to continuously monitor their sleep data. They are often checking their wearable devices multiple times throughout the day. This excessive focus on minute sleep details can lead to heightened anxiety and fixation on achieving perfect sleep scores, ultimately perpetuating sleep disturbances.
2. Perfectionist Mentality
Orthosomniacs often possess a perfectionist mentality when it comes to their sleep. They set unrealistic standards and feel immense pressure to meet predetermined sleep targets. This relentless pursuit of flawless sleep quality can lead to chronic stress and sleep-related anxiety, further exacerbating their sleep issues.
3. Sleep Performance Anxiety
A hallmark sign of Orthosomnia is the development of sleep performance anxiety, where individuals become hyper-focused on achieving optimal sleep metrics. These include deep sleep percentages or REM scores. The constant pressure to meet arbitrary sleep benchmarks can disrupt their natural sleep cycles and contribute to heightened levels of sleep-related stress.
4. Misinterpreting Sleep Data
Individuals with Orthosomnia often misinterpret their sleep tracking data, leading to skewed perceptions of their actual sleep quality. This misinterpretation can result in unnecessary worry and obsession over minor fluctuations in sleep metrics. Eventually, this contributes to a cycle of sleep disturbances and heightened anxiety.
Negative Impact on Daily Functioning
Orthosomnia can have a significant negative impact on an individual’s daily functioning. The preoccupation with achieving perfect sleep quality can consume their thoughts and energy. This constant focus on sleep data can interfere with other aspects of their life, leading to decreased productivity, fatigue, and impaired cognitive functioning.
Should You be Tracking Your Sleep?
Sleep tracking can provide valuable insights into your sleep patterns, helping you identify trends and make informed decisions to improve your overall sleep quality. However, it is crucial to approach sleep tracking with caution, as becoming overly fixated on the numbers can lead to the development of Orthosomnia.
“I’ve spent my career hooking people up to monitors in spaces designed to be the finest bedrooms on the planet,” says Dr. Neil Stanley, sleep researcher for the last 42 years. “I’ve sat there watching the squiggly lines that measure the different stages of sleep. And, to be honest, it doesn’t mean a thing. Because what even the most accurate data cannot do is influence you to sleep more hours. So, for the general public, what’s the point?”
While sleep tracking may be beneficial for individuals struggling with sleep disturbances or those looking to optimize their sleep habits, it is essential to approach it with mindfulness. For some, obsessively tracking sleep data can lead to heightened anxiety and the development of Orthosomnia. It is important to use sleep tracking as a tool for self-awareness and improvement, rather than as a source of self-criticism or undue stress.
Who It Works For and Who It Doesn’t
Sleep tracking can be beneficial for individuals seeking to gain insights into their sleep patterns, especially those with diagnosed sleep disorders or those aiming to make lifestyle adjustments to improve their sleep quality. It can help identify disruptions in sleep patterns and aid in creating personalized strategies to address specific sleep issues. However, for individuals prone to perfectionist tendencies or heightened anxiety, excessive reliance on sleep tracking may be detrimental to their mental well-being and sleep quality. Dr. Stanley agrees.
“I’m not saying that you can’t improve the quality of your sleep; there are lots of things you can do. I would recommend anyone to keep a pen-and-paper sleep diary of what time they go to bed, how tired they feel, when they wake up and how awake they feel at 11am. In other words – listen to your body, not data.”
The Importance of Not Getting Hooked on the Numbers
Maintaining a balanced perspective on sleep tracking is crucial. It’s important to remember that sleep tracking data is just one piece of the puzzle and should not be the sole determinant of your overall well-being. By not getting overly fixated on the numbers, individuals can avoid falling into the trap of Orthosomnia and preserve a healthier relationship with sleep tracking technology. Fisher breaks it down to what really matters.
“Perfect sleep doesn’t really exist. There’s no foolproof recipe, and micromanaging data only creates stress. What matters is: how do you feel? Do you have enough energy to get through the day and feel as if you’re functioning well with a good quality of life? The best way to keep tabs on it is to look at patterns over a week or two rather than obsessing over one or two individual nights. You want to check that you’re feeling well rested at least four nights a week without having spells of being awake for longer than 30 minutes.”
Getting a Better Night’s Sleep: What to Do Instead
For those concerned about developing Orthosomnia or wanting to improve their sleep without fixating on sleep tracking, focusing on healthy sleep habits is key. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment are all effective ways to enhance your sleep without becoming overly reliant on sleep tracking devices.
It is also beneficial to seek professional guidance if you are experiencing persistent sleep disturbances or anxiety related to your sleep patterns. A healthcare provider or a sleep specialist can provide personalized recommendations and support to help you address your sleep concerns in a healthy and sustainable manner.
The Bottom Line
The rise of Orthosomnia highlights the potential downside of the widespread use of sleep tracking technology. While sleep tracking can offer valuable insights, it is essential to maintain a balanced approach and not allow it to dictate one’s self-worth or contribute to heightened anxiety. By being mindful of the signs of Orthosomnia and focusing on healthy sleep habits, individuals can strive for better sleep without falling into the trap of sleep perfectionism.
While the pursuit of optimal sleep is commendable, it’s crucial to remember that sleep is a natural, involuntary process that cannot be micromanaged into perfection. By fostering a balanced approach to sleep tracking and prioritizing healthy sleep habits, individuals can strive for improved sleep quality while safeguarding their mental well-being.