Sleep Trackers & Anxiety: Is Tech Worsening Your Sleep?

The pursuit of better sleep has become a multi-billion dollar industry, fueled by a growing array of wearable technology and apps promising to unlock the secrets to restful nights. But for a growing number of people, this quest for optimal sleep is backfiring, leading to a condition experts are calling orthosomnia – literally, losing sleep about losing sleep. This emerging behavioral trend highlights a paradox: the very tools designed to improve sleep can, in some cases, worsen anxiety, trigger obsessive behaviors, and even induce insomnia.

The Allure and Anxiety of Sleep Tracking

Consumer sleep technology (CST), encompassing everything from fitness trackers and smartwatches to dedicated sleep sensors and mobile phone apps, is predicated on the idea that awareness is the first step to improvement. These devices monitor sleep patterns, providing data on sleep duration, sleep stages (light, deep, REM), heart rate variability, and even movement throughout the night. While 63 percent of adults have used a health tracking app in the past 12 months, according to a 2023 survey, the constant stream of data isn’t universally helpful. For some, it becomes a source of intense preoccupation and distress.

Orthosomnia, a term coined in 2017, describes the obsession with optimizing sleep metrics derived from these devices. Individuals with orthosomnia become fixated on achieving “perfect” sleep scores, rigidly adhering to data-driven recommendations, and experiencing significant anxiety when their sleep doesn’t meet their self-imposed standards. This anxiety can create a vicious cycle, where the stress of trying to control sleep actually interferes with the ability to fall asleep and stay asleep. It’s a phenomenon that clinical psychologists Michael Breus and Kelly Baron describe as a hyper-fixation on data, rather than the experience of sleep itself.

A Modern Manifestation of Ancient Anxieties

The underlying psychological mechanisms at play in orthosomnia aren’t entirely new. Experts draw parallels to illness anxiety, where individuals become excessively preoccupied with their bodily functions and fear of illness. Constantly checking vital signs like blood pressure or pulse rate, when not medically indicated, is often viewed as neurotic or hypochondriac. Though, the employ of CST often receives more leniency, perhaps because it’s become so normalized and widely accepted. As the neurotic tendency to over-check is now applied to sleep, the potential for harm is significant.

Smith et al. (2019) noted that monitoring any biological body signal can create mental health concerns, particularly a drive for perfection. Sleep, like heart rate and respiration, is a natural bodily function regulated by the body itself. Over-technologizing these processes can lead to fixation, overthinking, and anxiety. The focus shifts from the subjective experience of feeling rested to the objective measurement of sleep metrics, potentially disconnecting individuals from their own internal cues.

Symptoms and Implications for Mental Health

A 2023 article by sleep experts identified a cluster of symptoms commonly exhibited by individuals with a perfectionistic view of their sleep: difficulty falling asleep, frequent awakenings during the night, early morning awakenings, daytime fatigue, and even irritability, despair, or anxiety. These individuals may also experience difficulties with attention, concentration, and memory, and an increased risk of errors or accidents. The constant striving for optimal sleep can detract from other important aspects of life, consuming mental capacity and contributing to overall stress.

The clinical implications of orthosomnia are becoming increasingly apparent. A 2017 study published in The Journal of Clinical Sleep Medicine revealed a growing number of patients seeking treatment for self-diagnosed sleep disturbances, attributing their problems to data observed on their sleep trackers. This suggests that anxiety related to orthosomnia is now presenting in therapy settings, reflecting a broader societal trend of technology-driven health anxieties.

Beyond the Numbers: Reclaiming a Healthy Relationship with Sleep

So, what can be done to address this emerging issue? Breus and Baron offer three key recommendations. First, it’s crucial to remember that sleep trackers are not medical devices and their accuracy can be questionable. Overreliance on these devices can exacerbate anxiety and disrupt healthy sleep patterns. Second, improving sleep quality begins not with data and measurement, but with establishing and maintaining a regular sleep schedule. Finally, taking a break from CST or switching to a written sleep diary can help individuals rely less on devices and reduce sleep-related anxiety.

The Sleep Foundation defines orthosomnia as an obsessive pursuit of optimal sleep driven by sleep tracker data. Sleep scientist Rebecca Robbins, Ph.D., emphasizes that the information received from these trackers can be stressful, leading to a struggle to sleep the following night. Solid Morning America reported on the experiences of individuals like Nancy Chen, a marketing manager who found her sleep tracker to be a source of stress rather than a tool for improvement.

it’s important to remember that our bodies recognize how to sleep. This innate ability existed long before the advent of sleep tracking technology. While these devices can be helpful for some, it’s crucial to approach them with caution and prioritize the subjective experience of feeling rested over the pursuit of “perfect” sleep metrics. A healthy relationship with sleep is about listening to your body, establishing consistent routines, and creating a relaxing bedtime environment – not obsessing over data points.

What to Consider Moving Forward

The clinical understanding of orthosomnia is still evolving, and further research is needed to fully understand its prevalence, risk factors, and long-term effects. Therapists are becoming increasingly aware of this trend and are adapting their approaches to address the anxieties it generates. As technology continues to permeate our lives, it’s essential to remain mindful of its potential impact on our mental and physical well-being, and to prioritize a balanced and holistic approach to health.