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Do you feel more anxious after checking your sleep score on your smartwatch? Has your pursuit of perfect sleep actually made it harder to sleep? This is 'Orthosomnia.' As sleep tracking devices become mainstream, we explore this modern sleep disorder that has emerged from our obsession with sleep data.

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What is Orthosomnia?

Orthosomnia is a term first coined by researchers at Rush University in 2017, combining 'ortho' (correct) and 'somnia' (sleep). It describes the phenomenon of becoming excessively anxious and obsessed about sleep while pursuing perfect sleep data.

With the widespread adoption of smartwatches, sleep tracking apps, and smart rings, many people check their sleep scores every morning. But when the score is low, it affects their mood all day, and at night, the pressure of 'I must sleep well tonight' makes it even harder to fall asleep—creating a vicious cycle.

Watch Out for These Signs

Sleep Score Obsession

Checking sleep data first thing in the morning, feeling bad when the score is low

Pre-Bedtime Anxiety

Going to bed worrying 'What score will I get tonight?'

Device Dependence

Feeling unable to judge if you slept well without a sleep tracker

Sleep Perfectionism

Believing you must achieve specific goals like 8 hours of sleep or 90%+ score

Why Can Sleep Tracking Be Problematic?

Sleep tracking devices themselves aren't bad. The problem lies in how we interpret and react to the data.

Inaccurate Measurements

Most consumer sleep trackers cannot accurately measure sleep stages. Studies show accuracy ranges from 50-70%, with significant discrepancies compared to polysomnography (PSG).

Over-trusting Numbers

Even when your device shows '30 minutes of deep sleep,' you may have actually slept more or less. Yet we tend to accept these numbers as absolute truth.

Ignoring Subjective Experience

If you woke up feeling refreshed but the device gave you 70 points, you actually slept well. But those with orthosomnia trust their device's score more than their actual experience.

Sleep Pressure

The pressure to 'get a good score' actually disrupts sleep. Anxiety is sleep's biggest enemy, and sleep tracking can amplify this anxiety.

The Vicious Cycle of Orthosomnia

Orthosomnia follows a typical vicious cycle pattern: Low sleep score → Anxiety and stress → Tension at bedtime → Actual decrease in sleep quality → Even lower score the next day → Greater anxiety... This cycle repeats endlessly.

1. Check Sleep Score

Check the app immediately upon waking

2. Disappointment at Low Score

Feel down thinking 'I only got 75 points last night'

3. Worry All Day

Keep thinking 'I need to sleep well tonight...'

4. Excessive Tension at Bedtime

Feel pressure to 'fall asleep quickly' even when in bed

5. Anxiety Disrupts Sleep

Tension and anxiety make it actually harder to fall asleep

6. Lower Score Next Day

The cycle repeats

Ironically, sleep tracking, which was started to improve sleep, becomes the very cause of ruining it.

Self-Assessment for Orthosomnia

If you answer 'yes' to the following questions, you may want to consider whether you have orthosomnia:

1
I check my sleep app/device first thing when I wake up
2
A low sleep score affects my mood all day
3
I go to bed thinking 'I must sleep well tonight'
4
I feel anxious sleeping without my device
5
I try various methods to improve my sleep score
6
Even when my score is high but I feel tired, I think 'something's wrong with my body' rather than 'the device is wrong'
7
I often talk to friends or family about my sleep scores
8
I've felt self-critical or depressed because of my sleep score

1-2

Mild level. But consider reviewing your attitude toward sleep data.

3-5

Attention needed. Review your sleep tracking habits and try the solutions below.

6+

High possibility of orthosomnia. Consider stopping sleep tracking for a period, and consult a professional if needed.

Overcoming Orthosomnia

The key to escaping orthosomnia is letting go of the fantasy of 'perfect sleep' and listening again to your body's signals.

Take a Sleep Tracking Break

Try completely turning off or removing your sleep tracker for a week. It's important to experience that you can sleep well without a device.

•You may feel anxious at first, but after a few days you'll feel more relaxed
•Focus on how you feel when you wake up in the morning
•Even after the break, reduce how often you check your scores

Trust Experience Over Data

Regardless of what the device says, if you woke up feeling refreshed, you slept well. Trust your subjective sleep experience more.

•First ask yourself 'How do I feel?' when you wake up
•Judge today's condition before checking the score
•When device score differs from how you feel, trust your feeling

Let Go of Sleep Perfectionism

Don't obsess over specific goals like 8 hours or 90+ scores. Sleep varies every day, and that's normal.

•6-9 hours is healthy sleep
•It's okay to occasionally not sleep well. Your body will recover
•'Perfect sleep' doesn't exist

Focus on Sleep Hygiene

Instead of obsessing over scores, practice basic sleep hygiene. This actually improves sleep quality.

•Maintain regular sleep/wake times
•Reduce smartphone/tablet use before bed
•Avoid caffeine after 2 PM
•Keep bedroom temperature at 65-70°F (18-21°C)

Healthy Sleep Tracking Habits

Sleep tracking itself isn't bad. The problem is how you use it. Let's explore how to use sleep tracking healthily.

Only Look at Long-term Trends

Don't react emotionally to daily scores. Check weekly or monthly average trends. Day-to-day variation is normal.

Don't Check First Thing in the Morning

Checking your score immediately upon waking affects your whole day's mood. Checking once at lunch or evening is enough.

Recognize Device Accuracy Limits

Consumer sleep trackers are for reference only. Their accuracy differs from medical polysomnography (PSG). Don't trust the numbers absolutely.

Regularly Turn Off the Device

Sleep without your device about one week per month. You can reconnect with your body's signals.

The Real Accuracy of Sleep Trackers

Studies show that most consumer sleep trackers measure total sleep time relatively well, but accuracy for sleep stages (REM, deep sleep, etc.) is significantly lower.

Relatively Accurate

Total sleep time (±30 minutes error)
Sleep and wake times
Approximate sleep efficiency

Inaccurate

REM sleep time (less than 50% accuracy)
Deep sleep time (less than 60% accuracy)
Exact sleep stage transitions
Brief awakenings count

A particular problem is that devices may tell you 'you lack deep sleep' when you actually got plenty. This inaccurate information causes unnecessary worry.

Frequently Asked Questions

Do I need to completely stop using sleep trackers?

Not necessarily. But if you're obsessing over scores, taking a break for a period can help. Afterward, develop the habit of only checking long-term trends and not fixating on daily scores.

Which sleep tracker is most accurate?

Among consumer devices, Oura Ring and Withings products are relatively accurate, but all have limitations compared to medical polysomnography. Use any device as 'reference only.'

Is there really a problem if my sleep score is consistently low?

Not necessarily. If you wake up feeling refreshed and aren't drowsy during the day despite a low device score, there's likely no actual problem with your sleep. Conversely, if scores are high but you're tired, check for other health issues.

Is insomnia different from orthosomnia?

Yes, they're different. Insomnia is a condition where you actually have difficulty falling or staying asleep. Orthosomnia is when sleep itself is fine, but obsession and anxiety about sleep data is the problem. However, orthosomnia can lead to actual insomnia.

When should I seek professional help?

If worry about sleep significantly interferes with daily life, or if actual sleep problems persist for more than 3 weeks, consider consulting a sleep specialist or psychiatrist.

Key Takeaways

Orthosomnia is a condition where excessive obsession with sleep tracking actually disrupts sleep
Consumer sleep tracker accuracy is limited (especially for sleep stage measurements)
Trust your subjective sleep experience more than device scores
Focus on long-term trends rather than daily scores
Regularly take time to sleep without your device
Don't pursue perfect sleep. It's okay to occasionally sleep poorly
Focus on basic sleep hygiene instead of sleep scores

Conclusion: Listen to Your Body, Not the Numbers

Sleep tracking devices can be helpful tools for understanding our sleep. But we shouldn't let them define our sleep or dictate our daily mood.

The most accurate indicator of sleep quality isn't your device's score, but how refreshed you feel upon waking and how much energy you have during the day. Instead of fixating on numbers, try listening again to your body's signals. That's the first step toward truly restful sleep.