The Problem with Sleep Trackers: Why Obsessing Over Sleep Data Could Be Harming Health

Sleep trackers have become increasingly popular across the UK and beyond, promising insights into one of life's most important activities: sleep. From wrist-worn wearables to smart rings and phone apps, millions now rely on these devices to tell them how well they have slept. Yet, behind the glossy graphs and reassuring numbers lies a growing concern among sleep specialists: could sleep trackers be doing more harm than good?

In this comprehensive guide, we will explore the dangers of sleep trackers, the phenomenon of "orthosomnia," and how to cultivate a healthier relationship with sleep technology.

What Are Sleep Trackers and How Do They Work?

Sleep trackers monitor various physiological signals to estimate sleep quality and quantity. Earlier models primarily relied on accelerometers, measuring movement to infer sleep. More advanced devices, such as the Oura Ring, Whoop, and certain models from Garmin and Apple, now incorporate sleeping heart rate, heart rate variability (HRV), respiration rate, skin temperature, and even blood oxygen levels.

Despite technological advances, it's important to remember that most sleep trackers do not measure brain waves, the gold standard in sleep science. Without electroencephalography (EEG), even the best consumer devices are still making educated guesses.

The Rise of Orthosomnia: When Tracking Sleep Becomes a Problem

One of the most concerning issues that emerge from the widespread use of sleep trackers is "orthosomnia," a term coined by clinical psychologist Kelly Baron and her colleagues at the University of Utah. Derived from "ortho" (correct) and "somnia" (sleep), orthosomnia describes the anxiety and insomnia caused by an obsession with achieving 'perfect' sleep based on tracker data.

In a 2017 study, Baron reported cases where patients developed significant sleep problems solely due to their fixation on sleep tracker results. Alarmingly, one patient was even prescribed high doses of antipsychotic medication based on inaccurate sleep data.

Speaking to CNN, Baron said:

"I've seen real horror stories, some individuals refuse to believe lab results that show they are sleeping normally, instead trusting faulty data from their devices."

Why Sleep Trackers Can Be Misleading

Although modern trackers have become more accurate at detecting when users are asleep (with up to 89% accuracy compared to sleep-lab studies), they still struggle with correctly identifying sleep stages. Studies show that devices correctly classify deep, light, and REM sleep stages only around 50-61% of the time.

This matters because obsessing over specific amounts of REM or deep sleep can create unnecessary stress. As Dr Ana Krieger, professor of clinical medicine at Weill Cornell Medical College, explains:

"Science does not yet fully understand all the stages of sleep. Fixating on achieving perfect proportions is both unrealistic and anxiety-inducing."

Research at Oxford University in 2018 further highlighted the dangers of false feedback: participants who were wrongly told they had slept poorly reported feeling tired, cranky, and unfocused, even if their sleep had been perfectly adequate.

The Anxiety-Sleep Paradox: Trying Harder Makes Sleep Worse

One of the most ironic aspects of sleep is that the harder people try to improve it, the more elusive good sleep becomes. This paradox is at the heart of orthosomnia.

Jennifer Mundt, an associate professor of family and preventive medicine at the University of Utah, advises that if reviewing sleep data leads to anxiety rather than constructive changes, it's time to reconsider the relationship with the device.

"If you feel frustrated or anxious, taking a break from the sleep tracker can be the healthiest step. Anxiety about sleep is inherently counterproductive."

Real-Life Cases of Sleep Tracker Harm

Some of the most extreme consequences of sleep tracker fixation include:

• Misdiagnosis and unnecessary medication: One woman persuaded her GP to prescribe large doses of antipsychotic medication based on wildly inaccurate sleep graphs from an obscure device.

• Induced insomnia: Multiple patients developed insomnia after believing they were not sleeping enough, despite objective tests showing otherwise.

• Persistent doubt about actual sleep: Even after sleep studies proved patients were sleeping adequately, some continued to trust their trackers more than medical professionals.

What Sleep Trackers Can (and Cannot) Tell You

What They Can Do

• Estimate total sleep time with reasonable accuracy.

• Highlight gross disruptions in sleep (e.g., frequent awakenings).

• Offer helpful trend insights over weeks or months.

• Reveal how lifestyle factors like alcohol, travel, and late meals impact sleep.

What They Cannot Do

• Accurately determine deep vs REM vs light sleep on a nightly basis.

• Diagnose sleep disorders like sleep apnea or restless leg syndrome.

• Replace professional medical advice or clinical sleep studies.

How to Use Sleep Trackers Healthily

Rather than abandoning sleep trackers entirely, experts recommend using them thoughtfully:

• Focus on trends, not nightly data: A single bad night is normal. Look for patterns over time.

• Prioritise subjective feeling: How refreshed and alert you feel is more important than numbers.

• Use data as a guide, not a verdict: Let results encourage better habits, not fuel anxiety.

• Limit checking data: Avoid reviewing sleep results first thing in the morning if it negatively affects mood.

• Seek professional help if needed: If serious sleep problems arise, consult a qualified sleep specialist rather than relying on devices alone.

Why Sleep Science Is Still Evolving

Sleep science remains an evolving field, with much still unknown about the full complexity of what happens during rest. While modern technology allows researchers to monitor brain waves, electrical activity, and some physiological markers, the deeper neurochemical processes that orchestrate sleep are only partially understood. Current methods capture only a fraction of the intricate biological systems at work each night.

Although advances in machine learning, artificial intelligence, and multisensor technologies continue to improve the accuracy of sleep trackers, significant limitations remain. At present, even the best consumer devices offer only estimations rather than a complete picture of sleep quality. Overinterpreting this incomplete data can inadvertently lead to sleep anxiety, making it crucial to use sleep trackers as broad guides rather than definitive measurements.

When Sleep Trackers May Be Helpful

While the risks are real, sleep trackers can be beneficial for certain groups:

• Shift workers: Tracking trends can help adjust circadian rhythms.

• Athletes: Monitoring recovery and sleep consistency can support performance.

• Altitude travellers: Sleep changes at high elevations can indicate acclimatisation status.

• Chronic condition management: Devices may assist in understanding sleep's role in managing conditions like diabetes or heart disease.

Yet even for these groups, devices should support, not dictate, sleep practices.

Final Thoughts: Sleep Well Without the Stress

The growing fascination with sleep tracking reflects a genuine desire to optimise health. However, it is crucial to approach sleep data with a critical mind and avoid falling into the trap of orthosomnia.

Ultimately, the most effective way to sleep better isn't through chasing perfect scores on an app. It's through timeless principles: maintaining a consistent sleep schedule, creating a calming bedtime routine, and fostering a healthy sleep environment.

In the end, good sleep is less about data and more about trust, balance, and letting go.