The dark side of sleep tracking that’s leading to a new sleep disorder

Sleep tracking is the process of monitoring and recording various aspects of your sleep. Whether using an app or device, people track sleep quality, duration and cycles, plus other physiological factors such as heart rate and breathing patterns. The idea is to gain an insight into your sleeping habits, identify any sleep-related problems, and then design ways to overcome them (Picture: Getty Images)

Of course, this all sounds positive. Especially if you struggle getting a full night's sleep. However, new research from MattressNextDay has discovered an adverse result of sleep tracking that's contributing to a new sleep disorder. Sleep expert Martin Seeley has raised concerns that becoming too reliant on this method can cause 'orthosomnia.' Which, in a nutshell, is an unhealthy obsession with achieving perfect sleep, often driven by the data from sleep trackers. Intrigued? Let's explore further (Picture: Getty Images)

What is orthosomnia, and what causes it?

Orthosomnia is characterised by an obsession with achieving 'perfect' sleep. The word combines 'ortho' (meaning correcting) and 'somnia' (meaning sleep). According to Seeley, the condition causes people to become so hyper-focused on good quality sleep that it makes it worse. He explains that those who suffer from anxiety, or 'high-achievers', are more likely to experience the disorder. This is because these people are more likely to monitor their sleep through smartwatches, mobile apps or rings and 'start to believe they have a sleep issue, even when they feel fine' (Picture: Getty Images)

Seeley says that many people who become dependent on sleep-tracking data start to trust whatever their device is telling them. This is in contrast to trusting their own mental and physical state. He explains: 'Someone could feel well-rested after a night’s sleep, but if their trackers show they had poor sleep, they will start to worry and create unnecessary stress.' Seeley says this worry can morph into sleep performance anxiety, which prevents restful sleep (Picture: Getty Images)

'Perfectionist tendencies and the need to be in control play a huge role in orthosomnia,' says Seeley. He explains that people who suffer from the condition often go to great lengths to perfect every single part of their sleep routine. This may include setting a strict sleep schedule, taking supplements and avoiding blue light (we all know the latter is recommended, anyway). Seeley adds 'Although these sleep tips can be great, the extreme pressure to stick to these routines can add stress and make it even harder to fall or stay asleep. Many sleep trackers also offer data that isn’t always correct or consistent, which can cause confusion and increase the sense that something may be wrong' (Picture: Getty Images)

What are the symptoms of orthosomnia?

Seeley says symptoms include:

• Constant checking of sleep tracking data. This is usually done first thing in the morning
• Feeling stressed, anxious or frustrated if the sleep data seems 'poor.' Again, even if you know you've had enough sleep and feel well-rested
• Finding it hard to fall or stay asleep from overthinking or sleep pressures
• Trying to fix nonexistent sleep issues by increasing sleep rituals
• Sleep performance anxiety. This is when worry starts to disrupt rest
• Going off sleep tracking data rather than how you feel

(Picture: Getty Images)

How to tell if you're struggling with orthosomnia

Seeley says there a multiple signs to look out for:

• They often talk about their negative sleep tracking results, despite being well-rested
• They become frustrated when they don't get the 'right' amount of sleep quality
• They become withdrawn and bow out of evening social events to ensure they get the 'correct' amount of sleep
• They become more tired and stressed after checking their sleep data
• They change their sleeping habits based on tracker data

(Picture: Getty Images)

Can you treat orthosomnia?

In short, yes. 'The best way to help manage orthosomnia is to take a step back and reduce time from sleep trackers, especially if they are making you feel anxious,' advises Seeley. Instead, focus on how you actually feel and not what the tracker says. Practice mindfulness, like deep breathing or calming rituals, before bed. Avoid exposure to blue light around an hour before you go to bed: swap your phone for a good book. Other relaxing techniques include a warm bath, which helps to promote better sleep by influencing your body's natural temperature regulation. This reduces stress and helps you fall asleep quicker and enjoy a deeper sleep (Picture: Getty Images)

Finally, Seeley says that 'for issues that seem to be staying, like high levels of anxiety, cognitive behaviour therapy for insomnia (CBT-I) is highly effective. The important thing is to try and shift the mindset from chasing 'perfect' sleep to just getting enough rest that feels good and supports your overall health.' Now, try and catch some zzzs… (Picture: Getty Images)