Orthosomnia: when striving for perfect sleep keeps you awake
Times are changing. Where for years we were encouraged to get everything out of our sleep – with sleep trackers, routines, supplements and an endless stream of advice – there is now a growing dissenting voice. And this is much needed.
Because although sleep is essential to our health, it seems we have collectively turned it into a new source of stress. Orthosomnia, that’s the name of the phenomenon in which people become so fixated on optimal sleep that it actually disrupts their sleep.
Do young people sleep worse due to higher sleep pressure?
A recent study by the American Academy of Sleep Medicine (2024) shows just how big this problem is becoming: 57% of young people between the ages of 18 and 25 often to always worry about their sleep, which ironically leads to worse sleep. That’s nearly three times as many as those over 65. The younger the group, the greater the worries.
And this is not very surprising. On platforms like TikTok and Instagram, extreme claims about sleep circulate daily: “Women need 10 hours of sleep.” “You need to fall asleep within 5 minutes.” “Less than 8 hours a night? Your organs suffer irreparable damage.” You only have to scroll for a moment to see fear-induced content.
Sleep stress is good for industry, bad for sleep!
This increasing fear of sleep is not accidental: it sells. Sleep has become big business. From supplements and coaching to high-tech sleep trackers, the market is growing, but so is insomnia.
Dr. Inge Declercq, neurologist and sleep expert at the UZA, sees this phenomenon daily in her practice:
“Insomniacs are often obsessive about measuring their sleep. On every consultation day, there are one or two patients who tell me, “My Fitbit says I don’t sleep enough.” That makes people anxious and worried.”
Merijn van de Laar, sleep expert and author of the book ‘Sleeping like a caveman’, also hit out at this proliferation in a post via the LinkedIn platform:
“Sophisticated marketing from sleep influencers: a sleep score on screen, a jar of supplements, orange glasses or a small device in your hand that supposedly helps you relax by regulating your breathing. These are all subtle hints toward (usually not proven effective) sleep products.”
The paradox: wanting more control, sleeping less
It is precisely the striving for complete control over your sleep that undermines the natural process. As Prof. Dr. An Mariman from UZ Ghent aptly puts it:
“People want to control everything, but sleep is actually a loss of control. Just let it come and happen. The more you want to influence it, the more difficult it becomes.”
In other words: the road to better sleep doesn’t start with more measuring, but with learning to let go. Just like the title of the book by Aline Kruit: ‘Sleeping is doing nothing’.
What is normal sleep?
To break out of this vicious circle, realistic education is crucial. Breaking a few myths can help you get a better picture of your sleep:
- Lying awake for 20 to 25 minutes is normal.
Not everyone needs 8 hours of sleep.
Sleep varies per person, per night and per life stage.
- On average, 15% to 20% of total sleep time consists of ‘deep sleep’ (NREM-3).
We need to get away from the idea that there is one right way to sleep, and you can be sure that your sleep tracker cannot help you with this; at most, it can give an indication. And sometimes that can be the reason to call in extra help.
We are therefore not arguing against technology, but for more letting go and less measuring. Back to trusting your body instead of blindly trusting your app. It sounds easier than it is, that’s true. Do you notice that your sleep figures are starting to dominate your life and your sleep, and you check every day whether your sleep was OK? Then this message might be for you. Know that there are professionals ready to help you regain this trust. For example, talk to your GP and seek expert help.
A new sleep story
Sleep scientists such as Merijn van de Laar, Inge Declercq and Els van der Helm have been advocating for this shift for some time. Through books, interviews and international lectures, they are committed to a healthier view of sleep. No obsession, no panic, but peace and realism.
Because in the end, that might be the key: fewer people lying awake because they are lying awake.
Good to know: this article provides general information and is not a substitute for medical advice. Have you been sleeping poorly for a while or are you concerned about your health? Talk to your doctor. Read our disclaimer