In today’s world, sleep has become a key focus of health and wellness, with many people using technology to monitor and improve their rest. However, this well-meaning effort can sometimes lead to orthosomnia—a condition where the stress of trying to achieve perfect sleep actually disrupts it. This phenomenon is often linked to the increasing use of sleep trackers.
Understanding Orthosomnia
Orthosomnia is a term introduced by researchers to describe a type of insomnia related to anxiety over sleep quality. It was first identified in 2017 when a study found that some people became overly preoccupied with the sleep data provided by tracking devices. Instead of helping them sleep better, this fixation increased their anxiety and worsened their overall sleep.
How Sleep Trackers Contribute
Sleep trackers, commonly found in smartwatches and apps, measure various sleep metrics such as duration, cycles, and movement. While these devices can provide useful insights, they are not always perfectly accurate. Misinterpreting this data can lead to unnecessary worry about not sleeping "correctly." This creates a cycle where trying to fix perceived issues actually disrupts sleep further. Understanding the limits of these devices and listening to your body is important for healthy sleep habits.
Signs of Orthosomnia
Those experiencing orthosomnia may notice certain behaviours or patterns, including:
- Pre-Sleep Anxiety: Feeling stressed about achieving a specific amount or quality of sleep.
- Over-Analysis of Sleep Data: Becoming overly focused on sleep metrics and feeling dissatisfied despite getting enough rest.
- Paradoxical Insomnia: Despite sleeping for adequate periods, individuals may feel tired because of their concern over the perceived quality of their sleep.
These behaviours can lead to a negative cycle where the worry about sleep makes it harder to relax, further impacting rest.
How to Manage Orthosomnia
There are several steps that can help reduce the risk of orthosomnia and promote a more relaxed approach to sleep:
- Reduce Reliance on Sleep Trackers: Use these devices occasionally rather than daily, and focus on long-term trends instead of nightly data.
- Adopt a Calming Bedtime Routine: Activities like reading or meditating can help ease the mind and prepare the body for rest.
- Focus on Sleep Hygiene: Maintain a regular sleep schedule, limit screen time before bed, and create a comfortable sleep environment.
- Seek Professional Advice: If anxiety over sleep persists, consult a healthcare professional or sleep specialist for tailored support.
By implementing these measures, it’s possible to break the cycle of sleep-related anxiety and focus on the overall quality of rest rather than aiming for perfection.
Striking a Balance
While sleep trackers can provide valuable insights, it’s important to remember their limitations. The pursuit of better sleep should not come at the expense of rest itself. Recognising the signs of orthosomnia and making small, practical changes can help create a healthier relationship with sleep and improve overall wellbeing.