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-withsleep trackers, routines, supplements, and an endless stream of advice-now there is an increasing chorus of dissent. And it’s much needed.
Because although sleep is essential to our health, we seem to 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 how widespread this problem is becoming:
57% of young people between the ages of 18 and 25 often to always worry about their sleep, ironically leading 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 primeval man,” alsolashed out at the proliferation in a post via the LinkedIn platform:
“Sophisticated marketing from sleep influencers: a sleep score in the picture, a jar of supplements, orange glasses or a device in your hand that would help you relax better by regulating your breathing. All are subtle hints to (usually unproven effective) sleep products.”
The paradox: wanting more control, sleeping less
The very pursuit of complete control over your sleep undermines the natural process. As Prof. Dr. An Mariman of UZ Gent aptly puts it:
“People want to control everything, but sleep is like losing control. Just let it come and happen. The more you want to influence it, the harder it becomes.”
In other words, the road to better sleep does not start with measuring more, but with learning to let go. Just like the title of Aline Kruit‘s book: ‘sleeping is doing nothing’.
What is normal sleep?
To break out of this vicious cycle, realistic education is crucial. Breaking some myths can help you get a better handle on your sleep:
- Lying awake for 20 to 25 minutes is normal.
Not everyone needs 8 hours of sleep.
Sleep varies from person to person, night to night and stage of life.
- On average, 15% to 20% of total sleep time consists of “deep sleep” (NREM-3)
We need to get rid of the idea that there is one right way to sleep, and rest assured that your sleep tracker cannot help you with this, at best give you an indication. And sometimes that can be the trigger to seek additional help.
So we are not arguing against technology, we are arguing for more letting go, less measuring. Back to trusting your body instead of blindly relying on your app. It sounds easier than it is, it’s true. So when you find that your sleep numbers start to control your life and your sleep and you start checking every day to see if your sleep was ok? Then maybe this message was for you. Know that there are professionals ready to help you regain this confidence. For example, talk to your doctor about it and seek expert help.
A new sleep story
Sleep scientists such as Merijn van de Laar, Inge declercq and Els van der Helm have long been advocating this change. Through books, interviews and international lectures, they are pushing for a healthier view of sleep. No obsession, no panic, but peace and realism.
Because ultimately, that may be the key: fewer people lying awake from being awake.
