Is sleep tracking making your sleep worse? The rise of sleepmaxxing and orthosomnia
The quest for the perfect sleep score has led to a phenomenon known as sleepmaxxing, where individuals go to great lengths to optimize their sleep. However, this pursuit of perfection can have unintended consequences, leading to a condition called orthosomnia, an obsession with achieving flawless sleep. While sleep tracking devices have gained popularity, experts warn that this fixation on sleep scores may be doing more harm than good.
The concept of a sleep score, as Dr. Alanna Hare explains, is a manufactured one, created by manufacturers to sell their products. There's no scientific consensus on what constitutes a 'sleep score', and it's this very lack of standardization that causes anxiety among users. Hare notes an increase in patients presenting with sleep tracker data, convinced they have sleep disorders, even after receiving reassuring medical test results.
The impact of sleep tracking goes beyond the bedroom. Studies show that the mere act of being told you've slept poorly can affect your daytime functioning, even if the sleep scores are fabricated. This phenomenon is exemplified by Jess Hill's experience with a Garmin watch. Hill's obsession with achieving a high sleep score led to a cycle of worrying, where she would feel more fatigued and less mentally alert, even when her actual sleep was adequate.
Dr. Neil Stanley, a sleep expert, argues that the gamification of sleep creates disordered sleeping patterns. The focus on numbers and targets can lead to a constant worry about sleep quality and quantity, disrupting the natural sleep-wake cycle. He emphasizes that measuring sleep requires measuring brain activity, not just movement, as current sleep trackers do.
So, what's the secret to a good night's sleep? Hare offers some practical advice. She recommends keeping the bedroom cool, dark, and quiet, with a focus on regulating the circadian rhythm. Exposure to bright light in the morning and light exercise, coupled with a healthy Mediterranean diet, are also beneficial. Above all, she stresses the importance of simplicity, suggesting that any additional measures are unnecessary.
In conclusion, while sleep tracking devices can provide valuable insights, the pursuit of a perfect sleep score may be counterproductive. It's essential to strike a balance between using technology to enhance sleep and not becoming obsessed with the numbers. As Hare aptly states, 'sleep just does not respond well to attempts to perfect it'. The key to a good night's sleep lies in simplicity and a holistic approach to wellness.
