Is Your Sleep Tracker Hurting Your Sleep? Signs of Orthosomnia and How to Sleep Better Naturally

Sleep trackers have become wildly popular. About 35% of American adults have used an electronic sleep-tracking device such as a wearable or phone app, according to a 2023 survey by the American Academy of Sleep Medicine.

Apple Watch, Fitbit, Oura Ring, Samsung Galaxy Watch, Whoop—the options keep expanding. According to the latest market analysis reports, the global sleep tracking devices market is valued at $30 billion in 2024 and projected to reach $58.21 billion by 2030.

For most people, these devices offer useful insights. The same AASM survey found that 77% of users found their trackers helpful, and 68% changed their behavior based on what they learned from the devices. They can spot patterns you might miss, remind you to maintain better habits, and help you understand your sleep better.

But a smaller group has developed an unhealthy fixation on their sleep data. They obsess over metrics, checking scores the moment they wake up, feeling frustrated if the numbers aren't perfect.

Researchers have a name for this behavioral pattern. It's called orthosomnia, and it highlights an unexpected problem: sometimes the tool meant to help you sleep better can actually interfere with quality sleep.

What is orthosomnia?

The term orthosomnia comes from two Greek words. "Ortho" means straight or correct, while "somnia" means sleep. Together, they describe an obsessive preoccupation with achieving perfect sleep, driven primarily by sleep tracker data.

Researchers from Northwestern University and Rush University Medical Center coined the term in 2017 after noticing a troubling pattern. More patients were coming to sleep clinics with concerns based entirely on their tracker data rather than how they actually felt. Some were spending excessive time in bed trying to improve their sleep scores, which paradoxically made their insomnia worse.

Dr. Kelly Baron, who led the research and now heads the behavioral sleep medicine program at the University of Utah, observed that while many people want to improve their sleep, “the claims of these devices really outweigh validation of what they have shown to be doing”.

Orthosomnia isn't a formal medical diagnosis. It's a behavioral pattern where someone becomes so focused on their sleep data that the tracking itself interferes with their ability to sleep well. The pursuit of perfect metrics creates anxiety, and that anxiety disrupts sleep.

How orthosomnia differs from insomnia?

The names sound similar, but orthosomnia and insomnia are different conditions.

Insomnia is a recognized sleep disorder where you have trouble falling asleep, staying asleep, or getting quality sleep. Doctors can diagnose it, and treatment options are available.

Orthosomnia is different. It's an unhealthy relationship with sleep tracking technology where you care more about your device data than how you actually feel. You can have orthosomnia without having insomnia, though they often show up together.

They can also make each other worse. The anxiety about hitting perfect sleep scores can create legitimate sleep problems. If you already have insomnia, obsessing over tracker data makes it harder to recover.

Dr. Baron's research has found that orthosomnia can complicate treatment for insomnia. Patients sometimes trust their Fitbit more than clinical therapies or their own sense of how rested they feel.

How common is orthosomnia?

Because orthosomnia is a relatively new term and not a formal diagnosis, exact numbers are hard to pin down. But several signs suggest the issue is growing.

The 2023 American Academy of Sleep Medicine survey found that 35% of U.S. adults have used sleep-tracking devices. Sleep clinics report more patients seeking treatment based on their tracker data rather than actual sleep complaints.

Since the COVID-19 pandemic, healthcare providers have seen a noticeable uptick in orthosomnia cases, according to Dr. Michael Genovese, physician and chief medical advisor at Ascendant. “While this awareness is often positive, for some it has led to an unintended cycle of anxiety and restless nights”.

As sleep tracking technology becomes more sophisticated and widespread, with the market projected to nearly double by 2030, experts expect orthosomnia to become increasingly common.

What does orthosomnia look like?

Orthosomnia isn't a formal medical diagnosis, so there's no official list of symptoms. What we listed below comes from different observations and case studies. However, certain patterns suggest someone may be developing an unhealthy relationship with their sleep tracker.

Checking your data first thing in the morning

Opening your sleep app before you even get out of bed is a common pattern among people who've developed orthosomnia. The anxiety about what the numbers will say can set the tone for your entire day.

Your mood depends on your sleep score

A low sleep score affects how you feel about yourself. You might wake up feeling fine, but seeing poor numbers makes you doubt that experience. The data has significant power over your emotional state and overall well-being.

Staying in bed to improve metrics

Some people with orthosomnia remain in bed even when they're awake, hoping to increase their total sleep time or boost their scores. This actually contradicts good sleep hygiene and can worsen sleep quality.

Obsessively analyzing your sleep data

Checking and rechecking your sleep statistics throughout the day, comparing trends, and constantly thinking about your numbers. This constant analysis can lead to frustration rather than better sleep.

Feeling anxious about going to sleep

Bedtime brings stress about whether you'll achieve good metrics. This performance anxiety about sleep is counterproductive because anxiety directly interferes with falling asleep. Your brain and body enter a state of hyperarousal, making it more difficult to quiet the mind.

Trusting your tracker more than how you feel

Perhaps the clearest indicator is valuing device data over your own assessment of restfulness. You feel energized and functional, but your tracker shows poor sleep, and you believe the tracker. This suggests an unhealthy relationship with the technology.

Feeling dependent on your tracker

If forgetting to wear your smartwatch creates anxiety or stress, the tracker has become a psychological crutch rather than a simple monitoring tool.

Also Read: This Common Habit Makes Insomnia Worse

Why do sleep trackers still have limitations?

Sleep tracking technology has improved dramatically, but important limitations remain. Below helps explain why orthosomnia develops and why obsessing over the data can backfire.

Consumer trackers aren't perfectly accurate

Your Fitbit or Apple Watch uses accelerometers to measure how much you move, combined with heart rate data. Algorithms crunch those numbers and estimate your sleep stages. But these are rough estimates, not precise measurements.

Studies consistently find that trackers tend to overestimate how long you actually slept. They struggle to tell the difference between sleep stages. If you lie still while awake, they might think you're sleeping. Different brands can give different results for the same night. None of them comes close to the accuracy of a sleep study in a sleep lab.

Despite these limitations, people with orthosomnia often assume their tracker provides perfectly accurate data. They become distressed by imperfect scores that may not even reflect reality.

Sleep stage tracking has significant limitations

Many devices claim to show detailed information about REM sleep, light sleep, and deep sleep. While this sounds impressive, the accuracy is questionable.

Sleep stage identification requires monitoring brain waves through electroencephalography (EEG), which consumer devices don't do. Trackers make educated guesses based on movement, heart rate, and respiration, but these peripheral measurements have inherent limitations.

The duration of different sleep stages naturally varies with age and individual differences. What looks like "not enough deep sleep" on your tracker might be completely normal for you.

Trackers can't diagnose sleep disorders

Sleep trackers can identify patterns and trends, but they cannot diagnose conditions like sleep apnea, restless legs syndrome, or insomnia. Only healthcare providers conducting proper sleep studies can make these diagnoses.

Dr. Seema Khosla, a spokesperson for the American Academy of Sleep Medicine, emphasizes the importance of context: "As sleep trackers continue to grow in popularity, we have seen more people pay attention to their sleep quality, sleep routine, and sleep duration. It is important to use the information in the context of how you feel. If your sleep is not restorative and your sleep tracker shows low oxygen levels at night, it is best to have this evaluated further by your primary care or sleep clinician."

The perfectionism trap

Dr. Baron points out a fundamental problem with trying to perfect sleep. “Sleep is one of those things you can't perfect. Some nights you can do everything right and still not get a good night's sleep. You can't over-control it.”

This gets at the core issue with orthosomnia. Sleep requires letting go and allowing natural processes to happen. The harder you try to control and optimize every metric, the more anxiety you create. And anxiety is one of the most common causes of sleep problems.

When you go to bed worried about whether you'll hit your sleep targets, your brain and body enter a state of hyperarousal. Your mind focuses on the end result rather than relaxing. This makes falling asleep significantly harder.

Also Read: Scheduled “Worry Time” Before Bed Can Help with Sleep

Managing orthosomnia and sleeping better

If you recognize orthosomnia patterns in your relationship with your sleep tracker, several strategies can help you develop a healthier approach. The goal isn't to abandon tracking altogether if you find it helpful, but to use it in a way that supports rather than undermines your sleep.

Take a break from tracking

The most direct solution is to stop sleep tracking temporarily. A break allows you to reset your relationship with sleep and rediscover what zzz feels like without constant measurement.

If the thought of not wearing your tracker creates significant anxiety, that itself suggests you might benefit from a break. Start with a week and see how you feel.

Practice good sleep hygiene

Instead of obsessing over data, focus on science-based practices that genuinely improve sleep quality.

Maintain a consistent sleep schedule by going to bed and waking up at roughly the same times each day. Keep your bedroom cool, dark, and quiet. These environmental factors have proven effects on sleep quality.

Avoid caffeine in the afternoon and evening. Limit alcohol, which disrupts sleep architecture even if it helps you fall asleep initially. Get regular exercise, but not too close to bedtime.

Create a relaxing bedtime routine

Develop a wind-down routine that signals to your brain that sleep is approaching. This might include reading, gentle stretching, meditation, or a warm bath.

The routine should be calming rather than goal-oriented. You're not doing these things to achieve a better sleep score. You're doing them to help your body and mind transition naturally into zzz.

Reduce screen time before bed

The blue light from phones, tablets, and computers suppresses melatonin production and can delay sleep onset. Beyond the physiological effects, checking your sleep data or worrying about metrics right before bed creates anxiety that interferes with falling asleep.

Consider making your bedroom a technology-free zone in the hour before sleep. If you must use devices, enable night mode and avoid anything sleep-tracking related.

Focus on how you feel, not just what the data shows

Shift your attention from objective metrics to subjective experience. Do you feel rested when you wake up? Do you have energy during the day? Can you concentrate on tasks? These questions matter more than your sleep score.

Your body provides excellent feedback about whether you're getting adequate sleep. Learning to trust those signals is valuable.

Reframe your sleep goals

Dr. Genovese advises that the “key to managing orthosomnia is to reframe sleep goals so they're based on how rested you feel rather than device scores”.

Instead of aiming for a specific number of hours or a perfect sleep score, make your goal to feel refreshed and functional. This shifts focus from achievement to well-being.

Consider professional help

If orthosomnia is significantly affecting your life or if you've developed insomnia, professional treatment can help. Cognitive behavioral therapy for insomnia (CBT-I) is highly effective and helps people shift focus from numbers to developing consistent, healthy sleep routines.

A sleep specialist can also help you understand whether you have an underlying sleep disorder that needs treatment, versus anxiety about metrics.

A Message from Sip2Sleep

Your well-being matters, and wanting to understand your sleep better is a positive step. Sleep tracking technology has its place, but as research shows, these devices have real limitations. For some people, the data creates more anxiety than answers.

Sleep isn't about achieving perfect numbers. It's about waking up refreshed and having the energy you need for your day. Sometimes, letting go of the metrics and listening to your body is the most effective approach.

Your body knows how to sleep. Sometimes the kindest thing you can do is let it. For nights when you struggle, Sip2Sleep® is here to help. Made with natural ingredients, it's designed to help you wind down naturally, so you can focus less on the numbers and more on sleeping well.

Reference:

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2. American Academy of Sleep Medicine. (2023, July 28). One in three Americans have used electronic sleep trackers. https://aasm.org/one-in-three-americans-have-used-electronic-sleep-trackers-leading-to-changed-behavior-for-many/

3. Kelly Glazer Baron, Sabra Abbott, Nancy Jao, Natalie Manalo, Rebecca Mullen. Orthosomnia: Are Some Patients Taking the Quantified Self Too Far? Journal of Clinical Sleep Medicine, 2017; 13 (02): 351 DOI: 10.5664/jcsm.6472

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7. Kluger, J. (2024, Aug. 22). Your quest for perfect sleep is keeping you awake. TIME. https://time.com/7311740/sleep-anxiety-orthosomnia/