The rise in popularity of sleep-tracking devices has brought new concerns about a condition known as orthosomnia, a sleep disorder characterized by an unhealthy preoccupation with achieving ideal sleep patterns based on data from wearable technology. Experts caution that the use of these devices, while intended to improve rest, may in some cases contribute to increased anxiety and poorer sleep quality.

Orthosomnia is defined as insomnia driven by excessive monitoring and concern over sleep data, according to Andrew Spector, a sleep medicine specialist at Duke Health in North Carolina. He describes it as difficulty falling asleep caused by artificial factors related to technology rather than physiological issues.

Sleep trackers are widely used and can provide helpful information, such as identifying potential signs of sleep apnea. However, Amy Morin, a Florida-based psychotherapist and author, points out that these devices can undermine users’ trust in their own perceptions of restfulness. She explains that relying too heavily on device-generated sleep scores can lead individuals to second-guess how rested they actually feel, triggering anxiety that impairs sleep.

Data from trackers are not always fully reliable, as they often estimate sleep quality based on movement and other indirect measures rather than direct monitoring of sleep stages. This can lead to discrepancies between perceived and recorded sleep, exacerbating worry for some users. Morin notes that those with anxiety or perfectionist tendencies may be particularly vulnerable, as the pressure to achieve “perfect” sleep each night may lead to increased stress.

Common signs of orthosomnia include repeatedly checking detailed sleep metrics immediately after waking and feeling unable to fall asleep due to concerns about obtaining a high sleep score, Spector said. The focus on achieving a numerical “score” may overshadow the broader benefits of restorative sleep, such as improved mood, cognitive functioning, and reduced risks of chronic illnesses like heart disease and diabetes.

To address orthosomnia, experts recommend practicing good sleep hygiene techniques such as avoiding screens before bedtime, establishing a consistent wind-down routine, and maintaining a comfortable sleep environment. Morin advises people to focus on their bodily signals and to adjust sleep habits based on how rested they feel rather than device feedback alone. Spector suggests seeking therapy if anxiety related to sleep becomes difficult to manage.

For those struggling with obsession over sleep data, temporarily discontinuing the use of trackers may help reset their relationship with sleep. Morin encourages users to prioritize trusting their internal cues and consider reintroducing technology only if it supports informed health decisions without causing additional stress.

While wearable devices offer useful insights, experts stress it is unrealistic to expect flawless sleep every night. Accepting natural variations in rest might ultimately ease anxiety and promote healthier sleep patterns.