Why Chasing Perfect Sleep with Trackers Might Backfire Big Time

In recent years, many people have started using technology to try to improve their sleep. This trend is called 'sleepmaxxing,' and it involves using sleep trackers, special diets, and even white noise machines to get the best sleep possible. However, doctors are warning that focusing too much on perfecting sleep can actually make it worse. Some people become so obsessed with their sleep data that they develop 'orthosomnia,' which is when someone is overly concerned with getting perfect sleep. Even though orthosomnia is not an official medical condition in the UK, doctors say they are seeing more patients who are worried about their sleep because of the information from their trackers.

Sleep trackers, like those made by Fitbit, Garmin, and Apple, give users a report on their sleep, including a 'sleep score' and details about different sleep stages. But Dr Alanna Hare, a sleep medicine consultant, says that sleep scores are not based on real science. She explains that there is no such thing as a sleep score in sleep science, and these numbers are just created by the companies that make the devices. Some people bring their sleep tracker data to their doctors, convinced they have a sleep disorder, even when medical tests show they are healthy. This focus on numbers can actually make sleep problems worse, because sleep does not improve when you try to control it too much.

There are also studies showing that sleep trackers can affect how people feel during the day, even if the data is not accurate. In one study from the University of Oxford, participants were given random sleep scores that did not match their actual sleep. Those who were told they slept badly felt more tired and less alert, even though their sleep was fine. Jess Hill, a woman from London, became so focused on her Garmin watch's sleep scores that she started to believe the numbers more than her own feelings. Sometimes, her watch said she slept well when she had actually been awake for hours. Dr Neil Stanley, a sleep expert, says that turning sleep into a game with scores and targets can make people worry more and sleep worse. He points out that sleep trackers mostly measure movement, not brain activity, so they cannot truly measure sleep quality.

So, what is the best way to get good sleep? Dr Hare recommends keeping your bedroom cool, dark, and quiet, but it does not have to be perfect. She also suggests getting bright light in the morning to help your body's natural clock, doing light exercise, and eating a healthy diet with lots of plants. Most importantly, she says to keep things simple and not to rely on gadgets or sleep scores. The secret to good sleep is to relax and not overthink it.