What is Orthosomnia? Understanding the Obsession with “Perfect” Sleep

Getting good sleep is on everyone’s wish list. But what happens when the quest for perfect sleep turns into an unhealthy obsession? That’s where orthosomnia comes in—a modern sleep problem fueled by our love for sleep trackers and data. If you’ve ever found yourself glued to your sleep app, worried about your “sleep score,” or feeling anxious when your tracker says you didn’t sleep well, you’re not alone. Let’s break down what orthosomnia really is, why it matters, and how you can get back to restful, natural sleep.

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By Honeydew Sleep

What is Orthosomnia?

Orthosomnia is a term coined by sleep researchers in 2017 to describe an unhealthy obsession with achieving perfect sleep, often driven by sleep tracker data. People with orthosomnia become so focused on improving their sleep numbers—like total hours slept or time in deep sleep—that they actually end up sleeping worse.

“Orthosomnia is the proposed term for an obsessive pursuit of optimal sleep that is driven by sleep tracker data.”

This isn’t just a quirky habit. The anxiety and stress from chasing perfect sleep can actually cause more sleep problems, including insomnia, fatigue, and irritability.

How Common is Orthosomnia?

As sleep trackers become more popular, orthosomnia is on the rise. Recent research shows:

• Up to 14% of people using sleep trackers may experience orthosomnia, depending on how strictly it’s defined.

• About 30% of American adults use some kind of activity or fitness tracker, many of which include sleep tracking features.

• The issue affects both men and women at similar rates, and people with perfectionist tendencies may be at higher risk.

Why Does Orthosomnia Happen?

Orthosomnia is closely linked to the rise of wearable technology and sleep apps. Here’s why:

• Obsession with Data: People want to “optimize” every part of their lives, including sleep. Sleep trackers provide numbers and graphs, making sleep feel like something you can control and perfect.

• Imperfect Technology: Sleep trackers use movement and heart rate to estimate sleep, but they aren’t always accurate. This can lead to confusion and anxiety when the data doesn’t match how you actually feel.

• Perfectionism: People who set high standards for themselves may be more likely to fixate on sleep data and feel distressed when they don’t reach their goals.

Signs and Symptoms of Orthosomnia

Wondering if you might have orthosomnia? Here are some common signs:

• Spending extra time in bed to “improve” sleep numbers, even if you’re not tired.

• Feeling anxious, frustrated, or guilty when your sleep tracker reports a “bad” night.

• Constantly checking and analyzing sleep data, even when you feel rested.

• Difficulty falling or staying asleep due to worry about sleep quality.

• Feeling tired, irritable, or unable to concentrate, even after a full night’s sleep.

Orthosomnia vs. Insomnia: What’s the Difference?

While insomnia is a well-known sleep disorder, orthosomnia is more about the anxiety and behaviors around sleep data. But both can lead to poor sleep and daytime tiredness.

How Sleep Trackers Fuel Orthosomnia

Sleep trackers can be helpful for spotting patterns, but they’re not perfect. Here’s why overreliance can backfire:

• Accuracy Issues: Most trackers use movement to estimate sleep, but everyone moves differently at night. This means the data can be off, leading to unnecessary worry.

• Misplaced Focus: Trying to “beat” your sleep tracker can make you ignore how you actually feel. You might stay in bed longer, hoping to boost your numbers, but this can actually make sleep worse.

• Anxiety Loop: The more you worry about your sleep score, the harder it is to relax and fall asleep—a vicious cycle.

How to Break Free from Orthosomnia

The good news? You can restore a healthy relationship with sleep. Here’s how:

1. Use Sleep Trackers Wisely

• Treat sleep data as a general guide, not the final word.

• Notice how you feel each day, not just what your tracker says.

• Take breaks from tracking if you notice anxiety or obsession creeping in.

2. Focus on Sleep Hygiene

• Keep a consistent sleep schedule—even on weekends.

• Make your bedroom cool, dark, and quiet.

• Limit screen time before bed.

• Try relaxing activities like reading or gentle stretching before sleep.

3. Address Anxiety and Perfectionism

• Practice mindfulness or relaxation exercises to calm your mind before bed.

• Remind yourself that no one sleeps perfectly every night.

• If anxiety about sleep is overwhelming, consider talking to a therapist.

4. Consider Professional Help

• Cognitive Behavioral Therapy for Insomnia (CBT-I) is a proven way to manage sleep anxiety and break the cycle of orthosomnia.

• A sleep specialist can help rule out other sleep disorders and create a personalized plan.

Quick Tips for Healthier Sleep

• Listen to your body, not just your tracker.

• Aim for restful sleep, not perfect numbers.

• If your sleep tracker causes stress, take a break from it.

• Try a pillow designed for comfort and alignment, like our Scrumptious Side Sleeper Pillow for a better night’s rest.

• Explore our blog for more sleep tips and expert advice.

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Welcome to Honeydew Sleep, a family-operated business with a heartfelt mission to revolutionize the way the world sleeps. With over 50 years of collective experience in the sleep industry, we've witnessed firsthand the profound impact that the right pillow can have. Imagine starting every day feeling rejuvenated, pain-free, and bursting with energy — this is the dream we offer at Honeydew.

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Our pillows aren’t just made; they’re crafted with precision, care, and genuine passion. From the luxurious fabrics to the innovative design, every component of our pillows is selected for its superior quality and ability to deliver an exceptional sleep experience. The attention to detail extends from the carefully selected fill materials to each stitch and seam, ensuring that every product is a testament to our commitment and love for better sleep.

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Buying a Honeydew pillow is more than a purchase—it's an investment in your health. A good night's sleep has the power to transform your day, boosting your energy levels, lifting your mood, and enhancing your overall quality of life. We at Honeydew Sleep want you to live at your absolute best:

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Description (The Scrumptious Side Pillow):

Experience unparalleled comfort with our unique Scrumptious Side Pillow, specially designed to cradle your neck and shoulders perfectly. Its distinctive curve aligns your spine while you rest, providing both comfort and support. The proprietary fill not only offers a luxurious feel but also excels in alleviating neck and shoulder discomfort.

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Our pillows are as exceptional in size as they are in comfort. Designed deliberately with our unique fill, these pillows come in specific dimensions and weights to optimize your sleep quality:

• Queen Size: Approximately 27" x 15"

• King Size: Approximately 30" x 17"

Each box includes one Scrumptious Side Pillow (note: pillowcase sold separately).

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Caring for your pillow is easy:

1. Use a machine washable (and tumble dry) cover.

2. Remove the fill before washing.

3. Utilize the hidden zipper on the back for easy maintenance.

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Our commitment to quality is backed by a 3-year limited warranty that covers any defects in materials and workmanship. 

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The Classic Scrumptious Pillow

Description (The Classic Scrumptious Pillow)

The Classic Scrumptious Pillow features the distinct fill and fabric seen in our Scrumptious Side Pillow but presents it in the traditional rectangular pillow shape.

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Our pillows stand apart, defined by unique dimensions and weights, guided by our exceptional fill. These characteristics are intentionally selected to ensure your optimal sleep experience. 

Here's what to expect:

• The Queen size is approximately 27" x 15"

• The King size is approximately 30" x 17"

MAINTENANCE INSTRUCTIONS

All our pillows come with machine-washable covers that can also be tumble-dried. Simply remove the fill using the discreet zipper at the back before washing.

For optimal cleanliness and to extend the life of your pillow, we recommend using one of our superb pillowcases. They not only shield your pillow but are also effortless to launder, enhancing the cooling effect and offering unparalleled softness. Your skin will surely appreciate it :)

WARRANTY

This product is protected by a 3-year limited warranty that covers material and manufacturing defects.

For the comprehensive warranty details, click (here).

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