Is Sleep Tracking Making Your Sleep Worse?

The pursuit of perfect sleep, once a simple nightly ritual, has transformed into a complex endeavor fraught with sleep scores, magnesium supplements, and white noise machines. This trend, dubbed "sleepmaxxing," can inadvertently lead to "orthosomnia," a state of obsession with achieving ideal sleep. While not a formally recognized condition in the UK, healthcare professionals are observing a rise in patients exhibiting orthosomnia, often arriving at appointments with sleep tracker data, convinced they have a sleep disorder despite medical reassurances. Experts warn that this fixation is, paradoxically, degrading sleep quality. The question then arises: how did sleep become so complicated, and what is the true path to restful nights if not through constant optimization?

‘Sleep Scores Are Completely Made Up’

The integration of sleep tracking into consumer technology began in 2009 with the Fitbit Classic. Since then, a multitude of devices, including smartwatches from Garmin, Whoop, and Apple, alongside smart rings like Oura, Ultrahuman, and RingConn, have incorporated sleep analysis features. These devices typically provide a breakdown of sleep stages—time awake, light sleep, deep sleep, and REM (rapid eye movement)—and often assign a "sleep score." However, Dr. Alanna Hare, a consultant in sleep medicine at the Royal Brompton Hospital in London, asserts that the concept of a sleep score is "completely made up" and lacks any basis in recognized sleep science, being a fabrication by manufacturers.

Dr. Hare has observed an increase in patient anxiety directly linked to sleep trackers. "I’ve noticed more patients coming to me with data from various trackers, with lots of questions about sleep that… is probably contributing to their sleep difficulties," she states. Even when medical tests yield normal results, these reassurances fail to alleviate their concerns. While acknowledging the positive trend of increased focus on sleep as part of overall wellness, Dr. Hare emphasizes, "sleep just does not respond well to attempts to perfect it." Adding to the controversy, a proposed lawsuit against Oura, filed in San Francisco, alleges that their rings cannot accurately measure sleep quality and stages, instead relying on AI-generated estimates with a mere "coin flip’s chance of being correct." Oura, in response, maintains its commitment to its scientific research and accuracy claims, emphasizing transparency in communicating what its devices measure and how users should interpret the data.

Daytime Impact

Beyond the potential for nocturnal anxiety, studies indicate that sleep trackers can negatively influence daytime functioning, irrespective of their accuracy. A study conducted at the University of Oxford involved participants who were provided with sleep trackers that assigned them randomized sleep scores, bearing no correlation to their actual sleep patterns. The following day, participants reported their mood, fatigue levels, and alertness, and underwent tests assessing focus and reaction times. The findings revealed that individuals who were told they had slept poorly reported increased fatigue and diminished mental alertness, even though their sleep scores were entirely fabricated.

‘Cycle of Worrying’

Jess Hill, a 32-year-old HR professional from London, recounts a similar experience after acquiring a Garmin watch several years ago. "I started to rely on the watch as my Bible for whether I slept well or not," she shares. "I would think, ‘I’ve had awful sleep so I’m going to really struggle today’, even if I actually probably had okay sleep. If I’d slept really well, I’d be convinced I’d have to be on top – even though I was tired, I was pushing through things." Her self-described "obsession" with achieving high sleep scores persisted for approximately three years. This pattern began to shift earlier this year when she noticed discrepancies between her watch’s readings and her subjective experience of sleep. "I was awake the other week for four hours in the night, and my watch was like ‘wow, great sleep!’ – I literally was awake from 01:00 until 05:00," she recounts. The BBC has reached out to Garmin for comment.

Dr. Neil Stanley, a sleep expert and author, contends that the gamification of sleep is contributing to increased sleep disturbances. "The thing with tracking your sleep is that it gives you a number, and this means you have a target," he explains. "So you get into this cycle of worrying about your quality of sleep or the quantity of sleep based on figures." Dr. Stanley, who conducted research into actigraphy (wrist-worn sleep trackers) approximately 40 years ago, notes that while modern commercial trackers are more sophisticated, they operate on similar principles of movement measurement and share the same inherent limitations. He posits that accurate sleep measurement necessitates monitoring brain activity, stating, "Unless you’re measuring the brain’s activities, you’re not measuring sleep."

So How Can We Actually Sleep Well?

Instead of focusing on quantifiable metrics, experts recommend a return to fundamental principles of sleep hygiene and a mindful approach to rest. Dr. Hare suggests establishing a consistent sleep schedule, even on weekends, to regulate the body’s natural circadian rhythm. Creating a relaxing bedtime routine, which might include reading, taking a warm bath, or gentle stretching, can signal to the body that it’s time to wind down. Ensuring the bedroom environment is conducive to sleep—cool, dark, and quiet—is also crucial. Limiting exposure to blue light from electronic devices in the hours leading up to bedtime can help promote melatonin production. Furthermore, avoiding heavy meals, caffeine, and alcohol close to bedtime can prevent disruptions.

Dr. Stanley advocates for a more intuitive approach, encouraging individuals to listen to their bodies rather than relying on external devices. He emphasizes the importance of recognizing natural sleep cues and avoiding the pressure to achieve a perfect score. If sleep difficulties persist, seeking professional medical advice is recommended to rule out underlying sleep disorders or other health conditions that might be impacting sleep. Ultimately, the pursuit of sleep should be about restoration and well-being, not a competitive endeavor. By relinquishing the pressure to "sleepmax," individuals may find that natural, restorative sleep becomes more accessible. The focus should shift from optimizing numbers to cultivating habits that foster genuine rest and allow the body and mind to recharge effectively.