Gina Johnson
Sleep tracking is a popular way to monitor sleep quality, duration, and cycles. However, the accuracy of sleep tracking devices has been questioned, and there are concerns that they may do more harm than good for some users. Sleep trackers have been linked to increased anxiety and insomnia, with experts warning that an obsession with achieving perfect sleep can interfere with one's ability to fall and stay asleep. This phenomenon has been termed orthosomnia. While sleep tracking can provide insights into sleep patterns, it is important to remember that these devices are not a substitute for professional sleep studies or clinical sleep research.
| Characteristics | Values |
|---|---|
| Accuracy of sleep trackers | Most devices are reasonably accurate at estimating the amount of sleep, but claims about measuring each stage of sleep are overblown. |
| Data interpretation | Some people may not know how to interpret the data, such as heart rate variability as a measure of sleep quality. |
| Impact on mental health | Sleep trackers can cause anxiety and exacerbate insomnia, especially for those who obsess over achieving "perfect sleep". This condition is called orthosomnia. |
| Self-diagnosis | People may self-diagnose sleep disorders or believe they need sleep intervention based on tracker data, rather than how they feel. |
| Sleep habits | Sleep trackers may encourage poor sleep habits, such as spending more time in bed or using a phone/screened device before bed, which can make it tougher to fall asleep. |
| Sleep improvement | Sleep trackers may not provide actionable insights to improve sleep and can lead to a preoccupation with sleep data rather than focusing on sleep hygiene and healthy habits. |
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What You'll Learn
- Sleep trackers can be inaccurate and may cause unnecessary worry
- Tracking sleep may lead to an obsession with achieving perfect sleep
- Sleep trackers may cause you to spend more time in bed, which can be counterproductive
- Sleep trackers can cause anxiety and interfere with your sleep
- Sleep trackers may not be able to diagnose or treat sleep disorders
Sleep trackers can be inaccurate and may cause unnecessary worry
Sleep trackers can be a great way to learn about your sleep patterns and habits. However, it's important to remember that these devices are not always accurate and can sometimes cause more worry than necessary. While they may provide some interesting insights, they should not be relied upon as the sole source of information about your sleep.
Firstly, it's worth noting that sleep trackers are not regulated or validated by official bodies like the FDA. This means that researchers and sleep doctors cannot always validate the methods and accuracy of the data they provide. In fact, one study showed that trackers only accurately identified deep sleep 59% of the time. Additionally, these devices do not measure brain activity during sleep, as seen in professional sleep studies, so the data is more of an estimation than a factual representation of your sleep.
The information from sleep trackers can be misleading and cause unnecessary worry. For example, you may wake up feeling well-rested, but then checking your tracker shows you only got six hours of sleep. This may lead you to feel more tired and cranky than you actually are. In some cases, people become overly focused on achieving "perfect sleep" and improving their sleep statistics, a phenomenon known as "orthosomnia". This can cause anxiety and interfere with your daily life, as well as lead to unhealthy sleep habits such as spending too much time in bed trying to sleep, which can actually make insomnia worse.
It's important to remember that sleep is not something that can be fully controlled or optimized. Instead of obsessing over sleep data, focus on investing in habits and practices that promote good sleep hygiene, such as relaxation, a regular sleep schedule, winding down before bed, and avoiding electronic devices. If you're struggling with anxiety or insomnia, consider seeking professional help or trying cognitive-behavioral therapy (CBT), which has been shown to improve sleep for 80% of people within four weeks.
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Tracking sleep may lead to an obsession with achieving perfect sleep
Sleep tracking devices and apps have become increasingly popular in recent years, with about 30% of Americans using them to gather health-related data, including sleep quality, duration, and cycles. While these trackers can provide interesting insights and generate awareness about the importance of sleep, they may also have some negative effects, such as contributing to an obsession with achieving perfect sleep, a phenomenon known as orthosomnia.
Orthosomnia refers to the drive for perfect sleep, characterised by a fixation on sleep tracker data to the point that it causes anxiety and disrupted sleep, interfering with daily life. Individuals with orthosomnia may manifest insomnia-like symptoms as they obsess over achieving the ideal sleep, free from disturbances, with regular sleep cycles, and a focus on the body's healing process. They may spend an excessive amount of time in bed, striving to enhance their sleep data, which can paradoxically lead to worse sleep.
The accuracy of sleep trackers has been called into question, with experts noting that they cannot diagnose or treat sleep disorders and may provide inaccurate data. The data from these trackers can fuel an obsession with optimising sleep, leading to a preoccupation with sleep tracker data, frequent checking, and anxiety about dissociation from the technology. This obsession can lead to an unhealthy relationship with sleep, with individuals basing their mood and daily decisions on the numbers provided by the tracker rather than their own understanding of how their body responds to sleep.
Additionally, the use of sleep trackers may inadvertently lead to poor sleep hygiene, as the presence of mobile phones and other screened devices in the bedroom can disrupt sleep. The light from these devices and the alerts for incoming texts and emails can make it tougher to fall asleep. Thus, while sleep trackers can provide some benefits, it is important to be mindful of the potential drawbacks and maintain a healthy perspective on sleep, focusing on one's own understanding of their body's needs rather than solely relying on the numbers provided by trackers.
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Sleep trackers may cause you to spend more time in bed, which can be counterproductive
Sleep trackers can cause insomnia or worsen existing symptoms due to several factors. One of these factors is the tendency for users to spend more time in bed, which can be counterproductive to achieving better sleep.
Sleep trackers can cause people to become overly focused on achieving a certain number of hours or specific sleep stages, such as REM sleep. This can lead to a condition known as "orthosomnia," characterised by an unhealthy obsession with achieving perfect sleep. People with orthosomnia may spend more time in bed in an attempt to improve their sleep data, even if it means lying awake.
Dr. Kelly Baron, a sleep specialist, notes that this behaviour can be counterproductive. Spending too much time in bed trying to sleep can train the brain to associate the bed with unsuccessful attempts at falling asleep. This can create a vicious cycle where the individual becomes increasingly anxious about sleep, further exacerbating insomnia.
Additionally, the data provided by sleep trackers may not always be accurate. A study found that trackers only accurately identified deep sleep 59% of the time. This inaccuracy can lead to unnecessary worry and a distorted perception of one's sleep quality.
To improve sleep habits, it is recommended to focus on one's own understanding of how their body responds to sleep rather than solely relying on tracker data. Relaxation, a regular sleep schedule, winding down before bed, creating a comfortable environment, and avoiding electronics are all practices that can contribute to better sleep hygiene.
In summary, while sleep trackers can provide some insights, an over-reliance on them may lead to increased time spent in bed, which can be counterproductive to achieving restful sleep. It is important to maintain a healthy perspective on sleep and utilise a variety of tools, such as sleep journals, to improve overall sleep quality.
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Sleep trackers can cause anxiety and interfere with your sleep
Secondly, sleep trackers may provide inaccurate data, which can lead to misunderstandings about sleep quality. Sleep trackers are not FDA-regulated and have little to no research validating their methods for sleep tracking. They do not measure brain activity during sleep as professional sleep studies do, so the data is more of an estimation than a fact. This can result in individuals making decisions about their sleep based on unverified scores, which may not accurately reflect their actual sleep patterns or needs.
Thirdly, the very act of using a sleep tracker can interfere with healthy sleep habits. Fiddling with your phone in bed is considered poor sleep hygiene, and worrying about sleep goals can exacerbate bedtime anxiety. Additionally, the presence of electronics in the bedroom can disrupt sleep.
Finally, sleep trackers can create a sense of reliance on the technology to understand one's sleep, replacing an individual's innate understanding of their sleep needs. Dr. Gallagher notes that our beliefs about our sleep impact our mood and how we feel. If we wake up feeling well-rested but then see low numbers on our sleep tracker, we may end up feeling cranky and tired. This disconnect from our body's signals can lead to a negative spiral of anxiety and disrupted sleep.
To mitigate these potential issues, it is important to remember that sleep trackers should be an added extra, not the sole determinant of our sleep quality. Individuals should learn to track and reflect on their sleep based on their own observations and how their body feels, rather than solely relying on tracker data. Relaxation, a regular sleep schedule, winding down before bed, creating a comfortable environment, and avoiding electronics are all recommended practices to improve sleep hygiene and overall sleep quality.
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Sleep trackers may not be able to diagnose or treat sleep disorders
Sleep trackers are increasingly popular, with about 30% of Americans using them to gather health-related data, including sleep quality, duration, and sleep cycles. While these trackers can provide interesting insights about your sleep, they have limitations and can even be detrimental to your sleep health in certain cases.
Firstly, it's important to note that sleep trackers are not yet capable of diagnosing or treating sleep disorders. The data they provide should be taken with a grain of salt, as it may be inaccurate or overestimated. Sleep trackers are not FDA-regulated, and there is little to no research comparing their methods to clinical sleep research. They do not measure brain activity like professional sleep studies, so the data is more of an estimation than a fact. One study showed that trackers only accurately identified deep sleep 59% of the time.
Additionally, the obsession with achieving "perfect sleep" can lead to orthosomnia, a term coined by researchers to describe the unhealthy fixation on sleep tracker data. This can cause anxiety and further disrupt sleep, becoming a source of obsession and interference in daily life. Instead of winding down, individuals with orthosomnia may worry about getting the right kind of sleep to improve their scores. They may also self-diagnose sleep disorders based on a few nights of bad sleep, when in reality, there may be no disorder at all.
Furthermore, the very act of using a sleep tracker can negatively impact your sleep. Checking your phone or screened device before bed can make it tougher to fall asleep due to the light from the screen. Additionally, you may be more likely to hear alerts for incoming texts and emails, disrupting your sleep environment.
While sleep trackers can provide some insights, it's crucial to prioritize your understanding of how your body responds to sleep over the numbers on a screen. If you suspect your relationship with your tracker is becoming unhealthy, consider taking a break or consulting a sleep specialist for personalized advice.
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Frequently asked questions
Sleep tracking can make insomnia worse by increasing hypervigilance around sleep, which is one of the main causes of insomnia. The data from sleep trackers can become fuel for obsession, with people worrying about their sleep goals and trying to achieve "perfect sleep". This can lead to anxiety and disrupted sleep, known as orthosomnia.
Orthosomnia is the obsessive pursuit of optimal sleep metrics based on data from fitness trackers or mobile phone apps. It was coined by researchers from Rush University Medical School and Northwestern University's Feinberg School of Medicine. Orthosomnia can cause anxiety and interfere with daily life.
Sleep trackers are reasonably accurate at estimating the amount of sleep a person gets, but they cannot diagnose or treat sleep disorders. Claims about measuring each stage of sleep are often overblown, and the data is more of an estimation than a fact.
Instead of using a sleep tracker, one can try a sleep journal or a sleep diary to self-track important sleep information. Relaxation, a regular sleep schedule, winding down before bed, setting up a comfortable room, and avoiding electronics are also ways to improve sleep hygiene and create a foundation for better overall sleep.
If you are struggling to fall asleep or feel tired during the day, it may be the beginning of a sleep disorder. The NHS recommends CBT for insomnia, which has shown to improve sleep for 80% of people in under 4 weeks.
