When perfectionism ruins your sleep

Orthosomnia was coined in 2017 when researchers discovered that up to 5% of people who use sleep-tracking devices develop an unhealthy fixation with obtaining perfect sleep scores. When their sleep data falls short of their goals, they may experience panic and anxiety, further disrupting sleep. 

While orthosomnia isn’t an official medical diagnosis, this fixation can affect your ability to get restful sleep. People with perfectionist tendencies may face a higher risk of developing orthosomnia. Their mindset can make them hyperfocused on sleep data, viewing optimal sleep as a goal they need to achieve.

Signs of orthosomnia

As sleep trackers become increasingly popular, doctors are noticing a rise in the number of patients seeking treatment for self-diagnosed sleep issues.

In addition to having a preoccupation with achieving perfect sleep, other signs of orthosomnia include:

• Difficulty falling and staying asleep: You might worry about achieving perfect sleep, and this can make it harder to fall or stay asleep.
• Overscheduling sleep: Forcing yourself to sleep more to meet device targets can lead to insomnia instead.
• Overfocusing on sleep-tracking data: Constantly analyzing your sleep data — even when you feel well-rested — can be counterproductive.
• Sleep anxiety: Feeling anxious or upset when you don’t meet your sleep doesn’t align with your goals can be a sign of orthosomnia. 
• Self-criticism: If your sleep doesn’t match your goals, you might blame yourself or feel guilty. 

Can sleep trackers make your sleep worse?

Smartwatches and fitness trackers have changed the way we keep tabs on our health. With the touch of a button, we can easily see the quality and quantity of our sleep. 

While these devices can be helpful for monitoring sleep health, they also have their limitations. And for people with orthosomnia, these devices can sometimes worsen sleep problems. These devices sometimes don’t measure sleep directly and often estimate it based on periods of inactivity. So, if you’re lying awake counting sheep, your smartwatch might misinterpret that as quality sleep. 

Wearable sleep trackers can only provide a basic overview of your sleep and work best as a broader approach to improving your sleep. They can’t diagnose sleep disorders and sometimes misinterpret sleep stages. For an accurate assessment of your sleep habits, a medical sleep study that measures brain waves is necessary. 

It can be helpful to pay attention to how rested you feel in the morning, instead of focusing solely on your sleep scores. If striving for the perfect night of sleep is causing persistent stress and anxiety, talking with a therapist can offer valuable support and guidance.

5 steps to resist orthosomnia and improve sleep 

Having orthosomnia and worrying about your sleep can be challenging. However, self-care strategies can provide symptom relief and improve sleep quality. 

Some approaches to consider include:

• Improve sleep hygiene. Create an optimal sleep environment with a comfortable mattress and bedding, blackout curtains, and a white noise machine. Set your thermostat between 65 F to 68 F to maintain a calm and comfortable environment for sleep.
• Use a sleep journal. Take a break from your sleep-tracking device and write down your bedtime, wake-up times, and daily habits that could impact your sleep, like certain foods, caffeine, or alcohol. Record your mood upon waking to help identify patterns and areas for improvement.
• Create a bedtime routine. Turn off electronic devices an hour before bed and engage in calming activities like reading, journaling, or meditation. Taking a warm bath or shower before bed can help you relax.
• Remember sleep is subjective. Don’t let sleep-tracker data dictate how you feel. While most people need seven to nine hours per night, this can vary. If you wake up feeling tired, try not to obsess over your data. Sometimes, small changes — like going to bed earlier or establishing a consistent bedtime schedule — can make a big difference. 
• Consider professional help. If you’re still experiencing orthosomnia despite trying self-care strategies, consider reaching out to a therapist trained in sleep issues. They can help address underlying issues contributing to both your insomnia and your quest for the perfect night’s sleep.

Let go of sleep perfection with therapy

Because orthosomnia is rooted in anxiety about achieving flawless sleep, a therapist can help you break the cycle of anxiety and sleeplessness. A treatment plan may include self-care strategies, talk therapy, and, in some cases, medication. Work with a mental health professional to determine the most effective approach for you and your lifestyle. 

They may recommend: 

• Cognitive behavioral therapy for insomnia (CBT-I): This form of talk therapy helps you adjust thoughts and behaviors interfering with sleep. This short-term therapy can teach you ways to manage symptoms of stress, anxiety, and depression and promote better sleep.
• Mindfulness-based stress reduction (MSBR): Using practices like mindfulness, meditation, and deep breathing, a therapist can teach you how to calm your mind before bedtime. By reducing overthinking and promoting relaxation, MSBR can improve your ability to fall and stay asleep.
• Acceptance and commitment therapy (ACT): This form of therapy can be used alongside CBT or as a stand-alone treatment. It focuses on mindfulness and reducing anxiety about sleep issues, helping you approach sleep with less fear and pressure.

Find care with Rula                

Getting regular consistent sleep is important for both our mental and physical health. But if you’re constantly worrying about the duration and quality of your sleep, talking with a therapist can help.

At Rula, we work with an extensive network of over 10,000+ therapists, many of whom specialize in treating the anxiety and stresses of orthosomnia. In just a few clicks, you can find a therapist who accepts your insurance and can meet with you via live video as soon as tomorrow. 

Find a therapist with Rula