As an insomnia coach, I’ve seen the impact that sleep-tracking technology has had on my clients’ sleep health. While tracking sleep with wearable devices and smart mattresses seems harmless at first, it’s becoming increasingly clear that these tools are not always helping—and in some cases, they’re making things worse. So let’s discuss what orthosomnia is, how it develops, and how to prevent it.
What is Orthosomnia?
Orthosomnia is a term used to describe the obsessive need to achieve ideal or perfect sleep. The obsession develops because sleep trackers provide sleep-data and sleep scores without offering any insight for how to interpret the data or improve one’s sleep quality or quantity.
Many of us have a natural drive to optimize our health, performance, and productivity. However, for some, the desire to outperform or constantly improve can create unnecessary pressure, leading to stress and anxiety about whether we’re truly achieving the results we strive for.
So, instead of helping us sleep better, the performance anxiety around sleep, and our judgments about our ‘sleep-score’ can lead to an unhealthy relationship with sleep — and that is the essence of Insomnia.
The Impact of Technology on Sleep
Sleep trackers, like those offered by Fitbit or Apple Watch, measure various metrics such as movement, heart rate, respiration, and sound to estimate sleep quality. On the surface, this sounds helpful—who wouldn’t want data that tells them how well they slept? But for many, constantly checking and rechecking these numbers becomes an obsession. They fixate on the hours of sleep, the amount of time spent in deep sleep, or their “sleep score” and, in turn, get stressed when the numbers don’t match their expectations.
I’ve worked with clients who get caught in the cycle of using their sleep trackers to “improve” their sleep, but instead of feeling more rested, they feel more anxious. Essentially, this is not a new problem. “Clock watching” is a well known, classic form of frustrating obsession for those suffering with Insomnia. The constant checking—combined with the pressure to sleep better —often ends up keeping them awake longer. And is the cycle of orthosomnia: stress over sleep performance, which ironically leads to worse sleep.
Why Mindfulness and Natural Rhythms Matter
1. Reducing Sleep-Related Anxiety
One of the core components of insomnia is the anxiety surrounding sleep. People with insomnia often fear that they won’t fall asleep or stay asleep. The fear, worry, concern, and even dread has a physiological component to it; higher alertness, higher blood-pressure, and a fight or flight state. Mindfulness practices, such as body scanning or mindful breathing, help to break this cycle by promoting relaxation and acceptance of things as they are while letting go of rigidly held beliefs or expectations. By learning to observe thoughts and feelings without judgment, individuals can reduce the anxiety around sleep.
2. Improving Sleep Quality Through Mindful Awareness
Mindfulness encourages individuals to become more aware of their internal states, including the physical sensations associated with relaxation and sleep. This awareness can improve sleep quality by encouraging relaxation and reducing physical tension. For example, focusing on progressive muscle relaxation or deep breathing exercises can activate the parasympathetic nervous system, facilitating the transition into a restful state. By practicing mindfulness regularly, individuals can learn how to shift from a state of hyperarousal (which is common in insomnia) to one of relaxation, making it easier to both fall and stay asleep.
3. Breaking the Cycle of Sleep Effort
Insomnia is often worsened by the effort people put into trying to fall asleep, known as the paradoxical intention. Dr. Ong’s work suggests that mindfulness helps people let go of the obsessive effort to sleep. Instead of focusing on sleep as a goal to be achieved, individuals can learn to accept the process of simply being awake, reducing pressure on themselves. This shift in mindset decreases performance anxiety around sleep and leads to more spontaneous sleep onset.
4. Mindfulness for Behavioral Change
Insomnia often involves ingrained behaviors or routines that can exacerbate the condition, such as poor sleep hygiene or inconsistent sleep patterns. Mindfulness helps individuals become more aware of their habits and develop new routines that support better sleep. For instance, mindfulness encourages more intentional behaviors, such as sticking to a consistent sleep schedule, avoiding stimulants before bed, and engaging in relaxation exercises to wind down at night. Over time, mindfulness can help individuals replace sleep-disrupting behaviors with healthier, sleep-promoting habits.
5. Reducing Cognitive Hyperarousal
One of the psychological components of insomnia is cognitive hyperarousal, where individuals’ minds race with worries, intrusive thoughts, or plans that make it difficult to relax. Mindfulness helps individuals observe these thoughts without becoming entangled in them. Techniques like mindful awareness and cognitive defusion (where you detach from thoughts) allow people to acknowledge their thoughts without letting them control their behavior. By reducing cognitive hyperarousal, individuals are able to quiet their minds and improve their ability to relax before sleep.
6. Fostering a Healthy Relationship with Sleep
Mindfulness fosters a more accepting relationship with sleep—one that involves observing sleep difficulties without self-criticism or judgment. Dr. Ong’s research suggests that mindfulness-based therapies, like Mindfulness-Based Cognitive Therapy for Insomnia (MBCBT-I), teach individuals to approach their sleep struggles with compassion and curiosity rather than frustration. This shift helps to build a healthier, less stressful relationship with sleep, which can, in turn, improve both sleep onset and quality.
7. Improving Emotional Regulation
Mindfulness improves emotional regulation, which is essential for managing the stress that can contribute to insomnia. Emotional instability, such as heightened stress from daily life, can exacerbate sleep problems. Mindfulness practices, such as mindful breathing or meditation, help individuals stay present and manage their emotional reactions more effectively, reducing the impact of stressors on their sleep. By being able to better regulate emotions, individuals are less likely to experience the emotional upheaval that keeps them awake at night.
Symptoms of Orthosomnia
The signs of orthosomnia may not always be easy to spot, but they often manifest as:
Nighttime anxiety about sleep performance—constantly worrying about achieving perfect sleep or getting the “right” sleep score can create a paradoxical effect. The more you stress, the harder it becomes to fall asleep.
Over-reliance on sleep trackers—when you depend too much on your device, you start valuing the numbers more than the quality of your actual rest. This reliance can erode trust in your body’s natural sleep processes.
Obsessive monitoring of sleep data—checking your sleep patterns multiple times a night or stressing over small fluctuations can lead to mental exhaustion, making it even harder to relax and get restorative sleep.
The Mindful Approach to Better Sleep
As an insomnia coach, I guide my clients to break free from this cycle by focusing on mindfulness and a natural approach to sleep. Here are some practical strategies to help you move away from the obsession with tracking and get back in sync with your body:
1.Trust Your Body’s Natural Rhythms: Your body has its own built-in sleep-wake cycle (circadian rhythms), and it knows when it’s time to sleep and time to wake up. Rather than relying on devices, focus on building a consistent sleep routine that supports your natural rhythms. Go to bed and wake up at the same time each day, even on weekends. If you had to pick one, consistent morning wake up time is more important than consistent bed time.
2.Create a Mindful Bedtime Routine: Before bed, engage in calming activities that relax your mind and body. Meditation, deep breathing, or simply reading a book can help set the stage for restful sleep. The goal is to reduce stress and quiet your mind, rather than to “prepare for perfect sleep.”
3.Focus on How You Feel, Not the Numbers: Instead of obsessing over sleep scores or the number of hours you’ve slept, pay attention to how you feel in the morning. Are you rested? Do you feel clear-headed and refreshed? By tuning into your body’s signals, you’ll be able to gauge the quality of your sleep without the need for constant data tracking.
4.Limit Screen Time: Before bed, please do yourself a favor and avoid any screens or devices that emit blue light, such as your phone, tablet, or laptop. These devices interfere with your body’s natural production of melatonin, a hormone that helps you fall asleep. Instead, opt for a book or soothing music to help you unwind.
5.Cognitive Behavioral Therapy for Insomnia (CBT-I): If you find that orthosomnia is impacting your ability to sleep, seeking help from a sleep specialist or therapist trained in CBT-I can be extremely beneficial. CBT-I is a highly effective treatment that helps you identify and change negative thought patterns surrounding sleep, enabling you to sleep better without relying on tracking devices.
In Conclusion
Orthosomnia is a growing problem, especially because sleep trackers are becoming more common. While these tools provide some data about your sleep, you might want to consider how helpful this data actually is. As an insomnia coach, I encourage my clients to familiarize with their own natural sleep patterns, and stay mindful of their sleep habits. Depending on new technology . By letting go of the obsession with numbers and embracing a more mindful approach, you can restore balance and achieve the restful sleep you deserve.