In our increasingly sleep-focused society, many of us are seeking ways to optimize our rest. With sleep tracking apps and wearable technology at our fingertips, it’s easier than ever to monitor our nightly slumber. However, this heightened awareness can sometimes lead to an unexpected phenomenon known as orthosomnia. Let's explore what orthosomnia is, the problems it can cause, and effective strategies for overcoming it.
What is Orthosomnia?
Orthosomnia is a term used to describe a condition where individuals become overly preoccupied with the quality and quantity of their sleep due to the information provided by sleep tracking devices. While tracking sleep can be beneficial, it can also create a paradox: the more we try to optimize our sleep, the more anxious we may become about it. This can lead to a cycle of insomnia or disturbed sleep, where individuals find themselves unable to sleep well due to the pressure of achieving “perfect” sleep metrics.
The Problems Caused by Orthosomnia
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Increased Anxiety: Constantly checking sleep statistics can lead to heightened anxiety around sleep. Instead of relaxing, individuals may lie awake worrying about whether they’ll meet their sleep goals, which ironically makes it harder to fall asleep.
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Sleep Disruption: The anxiety and focus on sleep quality can cause disruptions in sleep patterns. People may wake up multiple times during the night to check their devices or become restless because they are fixated on achieving better sleep scores.
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Over-reliance on Technology: When individuals depend too heavily on sleep trackers, they may lose touch with their body's natural signals and cues, making it harder to understand their actual sleep needs.
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Unrealistic Expectations: Sleep apps can create unrealistic expectations about how much sleep one should get and the ideal sleep cycles, leading to frustration and disappointment when those expectations are not met.
How to Resolve Orthosomnia
While orthosomnia can be challenging, there are effective strategies to regain control over your sleep:
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Limit Screen Time Before Bed: Reduce the use of sleep tracking apps and other electronic devices in the hour leading up to bedtime. Instead, engage in relaxing activities such as reading a book or practicing mindfulness meditation.
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Focus on Relaxation Techniques: Incorporate relaxation exercises, such as deep breathing, progressive muscle relaxation, or gentle yoga, into your nightly routine. These practices can help calm your mind and prepare your body for sleep without the added stress of tracking.
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Set Realistic Sleep Goals: Rather than focusing on achieving a perfect sleep score, aim for consistent sleep patterns. Establish a regular sleep schedule by going to bed and waking up at the same time each day, regardless of what your sleep tracker says.
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Use Sleep Glasses: Consider using specialized sleep glasses designed to block blue light from screens in the evening. This can help signal to your body that it’s time to wind down, promoting better sleep without the interference of technology.
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Consult a Sleep Professional: If you continue to struggle with sleep despite making these changes, it may be beneficial to speak with a sleep specialist. They can provide personalized strategies and support to help you achieve better sleep health.
Orthosomnia is a growing concern in our sleep-conscious culture, but with awareness and proactive strategies, it’s possible to overcome its challenges. By focusing on relaxation, setting realistic expectations, and utilizing helpful tools like sleep glasses, you can cultivate a healthier relationship with sleep. Remember, quality rest is about more than just numbers; it’s about how you feel and function in your daily life. Embrace the journey to better sleep and let go of the pressure to achieve perfection.