Orthosomnia

Orthosomnia is a term used to describe an unhealthy obsession with achieving perfect sleep. It was first coined by researchers from Rush University Medical College and Northwestern University's Feinberg School of Medicine in a case study published on February 15, 2017, in the Journal of Clinical Sleep Medicine titled "Orthosomnia: Are Some Patients Taking the Quantified Self Too Far?" The researchers observed that three patients who tracked their sleep spent excessive time in bed in an attempt to improve their sleep numbers, potentially exacerbating their insomnia.

Causes and Contributing Factors

Orthosomnia can result from several factors, including:

• The use of sleep tracking devices: Wearable devices and smartphone apps that monitor sleep patterns can contribute to an excessive focus on sleep quality and quantity.
• Anxiety and stress: Individuals experiencing anxiety or stress may be more prone to developing orthosomnia, as they may be more likely to fixate on achieving perfect sleep as a means of coping.
• Perfectionism: People with perfectionist tendencies may be more susceptible to orthosomnia, as they may set unrealistic expectations for their sleep quality and duration.

Impact on Sleep and Health

Orthosomnia can have negative consequences on an individual's sleep and overall well-being, including:

• Increased stress and anxiety: The constant pursuit of perfect sleep can lead to heightened stress and anxiety levels, which can further disrupt sleep.
• Sleep disturbances: Obsessing over sleep quality and duration may actually cause sleep problems, such as insomnia, as individuals may spend excessive time in bed or frequently check their sleep data.
• Reduced quality of life: The preoccupation with perfect sleep can negatively impact daily functioning and well-being, as individuals may prioritize sleep over other important aspects of life.

Management and Treatment

Managing orthosomnia may involve the following strategies:

• Limiting the use of sleep tracking devices: Reducing reliance on sleep trackers can help prevent the fixation on sleep data and the development of unhealthy sleep behaviors.
• Addressing anxiety and stress: Practicing relaxation techniques, such as meditation, deep breathing, or progressive muscle relaxation, can help manage anxiety and stress related to sleep.
• Cognitive-behavioral therapy (CBT): CBT, specifically CBT for insomnia (CBT-I), can help individuals modify their thoughts and behaviors related to sleep, leading to improved sleep quality and reduced preoccupation with perfect sleep.
• Consulting a healthcare professional: If orthosomnia is causing significant distress or impacting daily functioning, it is important to seek help from a healthcare provider or sleep specialist.

Orthosomnia Resources
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