The Rise of Orthosomnia: Is Your Sleep Tracker Making Your Insomnia Worse?

Orthosomnia is a relatively new phenomenon that refers to a pathological preoccupation with perfect sleep as defined by data from sleep-tracking devices. This option is NOT a recognized medical condition. However, it is a construct that has been identified by sleep scientists. That is where an individual becomes too preoccupied with the sleep tracker and end up making things worse, including having poor sleep quality and anxiety.

How Does Orthosomnia Happen?

Sufferers of orthosomnia are likely to completely rely on the information portrayed by the sleep-tracking devices. Here are some key points on how this happens:

• Overreliance on Data:

Those who are using sleep trackers may be very confident in their tracks as compared to other actual forms of sleep studies. This may result in wrong perception of their sleep quality.

• Misplaced Sleep Goals:

So their chase after the allegedly perfect indices of sleep can contribute to an array of postures and practices that are unfavorable to genuine sleep. For instance, the people will keep lying in bed to enhance the reading in their sleep tracker though they are not sleeping.

• Anxiety and Stress:

When a person focuses on monitoring and trying to improve the sleep data constantly, this can lead to anxiety and stress and both of these are known to disrupt sleep.

The Inaccuracy of Sleep Trackers

Most sleep trackers which are worn on the wrist or downloaded on a smartphone are not as impressive as they are marketed for people with sleep issues such as insomnia.

• Limited Validation:

Virtually all information regarding sleep trackers stems from research conducted with healthy nonsleep apnoea populations. Therefore, it can be noted that when tested on those who have insomnia, these devices reveal considerably lower accuracy. For example, wrist-worn trackers were quite accurate in monitoring only 34% of sleep for insomniacs while it recorded 82% of sleep for people with normal sleep pattern.

• Overestimation and Underestimation:

Cohort studies indicate that sleep trackers provide really good estimates of total sleep time and time to sleep onset, though underestimate the time spent awake during a night. They also have concern in defining stages of sleep that includes underlying characteristics.

• External Factors:

The accuracy of sleep trackers can be affected by various external factors, such as sharing a bed with a partner or pet, skin tone, and tattoos.

The Impact on Insomnia

Insomnia is a disorder characterized by subjective dissatisfaction with sleep, regardless of the actual quantity of sleep. Here’s how sleep trackers can exacerbate insomnia:

• Subjective Quality:

Insomnia is about how you feel about your sleep, not just how much sleep you get. Sleep trackers focus on objective measurements, which are less relevant to the treatment of insomnia.

• Increased Anxiety:

The constant monitoring and focus on sleep data can increase anxiety, making it harder to fall asleep and stay asleep.

• Case Studies:

Research has shown that patients who use sleep trackers often develop significant insomnia due to their preoccupation with sleep data. These patients may spend excessive time in bed trying to improve their sleep tracker metrics, which can worsen their insomnia symptoms.

Symptoms of Orthosomnia

While orthosomnia is not a recognized medical disorder, it has some identifiable symptoms:

Fatigue: Feeling tired despite spending a lot of time in bed.

Irritability: Increased irritability due to the stress of monitoring sleep.

Concentration and Memory Problems: Difficulty concentrating and remembering things.

Feeling Unrefreshed: Waking up feeling unrefreshed despite the sleep tracker data showing adequate sleep.

Anxiety: Increased anxiety related to sleep and the data from sleep trackers.

Preventing and Managing Orthosomnia

To avoid falling into the trap of orthosomnia, consider the following:

Use Sleep Trackers Wisely: If you use a sleep tracker, do so with the understanding that the data is not always accurate. Do not become overly reliant on it.

Focus on Sleep Quality: Instead of focusing solely on the quantity of sleep, pay attention to how you feel. If you wake up feeling refreshed and are awake throughout the day, you are likely getting enough sleep.

Consult a Doctor: If you find yourself becoming anxious or obsessed with sleep data, consult a healthcare professional. They can provide more accurate assessments and help you manage your sleep better.

Final Words

While sleep trackers can provide some insights into your sleep habits, they are not a substitute for professional sleep assessment and treatment. The rise of orthosomnia highlights the potential risks of overrelying on these devices. By understanding the limitations of sleep trackers and focusing on the subjective quality of your sleep, you can avoid exacerbating insomnia and other sleep disorders.