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What is orthosomnia? -

Orthosomnia is the medical term for an unhealthy obsession with attaining perfect sleep.

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Sleep tracker -

It's a condition often driven by a wearable device called a sleep tracker that monitors sleep patterns.

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Sleep-tracking app -

Sleep-tracking apps do a similar job. Both use sonar contactless tracking and snore detection to record your sleeping patterns, including measurements and information on sleep quality, duration, and time spent in deep, light, and REM (rapid eye movement) sleep.

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Devices that record sleep patterns -

A growing number of people are using these devices to learn more about the way they sleep.

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How does a sleep tracker work? -

Sleep trackers use an accelerometer, a device that measures how much you move while you slumber. This data goes into an algorithm to estimate the amount of time you sleep, and the quality of your sleep.

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Worsening sleep -

However, some experts are concerned that a preoccupation with sleep tracker data may lead to worse sleep.

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Making a bad situation worse -

In fact, analyzing your nightly sleep data can actually induce or make your insomnia worse.

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Obsessive pursuit of optimal sleep -

Orthosomnia is the term coined by scientists to describe this obsessive pursuit of optimal sleep. In a study published in the Journal of Clinical Sleep Medicine (JCSM), researchers observed how some individuals spent excessive time in bed trying to perfect their score, while others experienced anxiety about not achieving a good enough sleep performance.

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The sleep cycle -

When you sleep, you cycle through two phases of slumber: REM and non-REM sleep. Usually there are four to six cycles per night.

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Deep sleep patterns -

For most people, deep sleep will only account for 13-23% of the night, and it's quite normal for them to wake up between cycles.

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What are optimal sleep metrics? -

But what constitutes a great sleep score using a sleep-tracking device?

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Keeping score -

Sleep score is a combination of two variables: amount and quality of sleep. A sleep quality metric of 75% or higher is what most people using sleep trackers strive for. It means you're sleeping well.

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The percentages -

A sleep score of 50–79% represents a moderate night's sleep. Anywhere between 0–49% and sleep has been poor.

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False positive -

By design, sleep trackers will measure those instances where we rouse at night. This can lower the overall percentage of deep sleep recorded.

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Reviewing the statistics -

The result is that some people tend to panic when they review statistics with lots of awakenings and little deep sleep.

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Staying awake -

This, in turn, can lead to possible self-diagnosis of sleep disorders when, in fact, a person doesn't have any issues with sleep whatsoever.

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Catching up on sleep -

Furthermore, the people described in the initial research on orthosomnia stayed in bed for too long in hopes of improving their sleep tracker data.

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An emerging trend -

Orthosomnia is an emerging trend, and research on the condition has so far been limited. Ergo, there is no standard definition or list of symptoms.

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How accurate is a sleep tracker? -

As previously outlined, the condition describes a tendency to place undue importance on the data from personal sleep-tracking devices. And a sleep-tracking device is fallible, the danger being people may overestimate the accuracy and reliability of sleep tracker data.

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Orthosomnia vs. insomnia -

Orthosomnia is not a formal sleep disorder, whereas insomnia is. But orthosomnia can occur alongside insomnia and other sleep disorders.

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Signs and symptoms -

As already noted, there is no established list of symptoms of orthosomnia. But those suffering from the condition may also experience the same indicators related to disrupted sleep.

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Tired and irritable -

Fatigue and irritability are common signs of orthosomnia. They tend to go hand-in-hand with concentration and memory problems.

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Exhausted and anxious -

Feeling unrefreshed after waking up is another telltale sign. The anxiety associated with orthosomnia is not conducive to a good night's rest.

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How is orthosomnia diagnosed? -

Orthosomnia is not a recognized medical disorder. As such, the condition has no formal criteria for diagnosis. However, a healthcare provider specializing in sleep disorders may identify signs of orthosomnia while evaluating a person for sleep problems.

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Managing orthosomnia -

Advice issued by the Sleep Foundation recommends those using sleep trackers improve their sleep hygiene routine.

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Sleep hygiene routine -

Recommendations include keeping to a regular sleep schedule. In other words, following a strict bedtime routine, forming healthy habits, and optimizing your bedroom for sleep.

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Fixed wake-up routine -

Adopting a fixed wake-up routine regardless of whether it's a weekday or weekend promotes a rhythm of healthy sleep patterns.

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Careful taking naps -

By all means, take a nap now and again. But don't overdo the shut-eye. Prolonged sleep during the day can throw your nighttime sleep patterns off kilter.

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Easing into a new sleep routine -

Make gradual adjustments. Easing into a new sleep pattern will take some time. Adjust your bedtime routine hour by hour, day by day.

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Bedtime turnoff -

And avoiding electronics in the bedroom is an evidence-based practice that pretty much guarantees a better night's sleep.

Sources: (The Guardian) (National Center for Biotechnology Information) (JCSM) (Sleep Foundation) 

See also: How your smartphone can lead to serious health problems

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