Introduction
In a world obsessed with optimization, it’s no surprise that sleep has become the next thing we try to hack. But while wearable trackers promise better sleep through data, they may actually do the opposite—creating anxiety, disrupting rest, and interfering with your body’s natural rhythms.
Let’s explore what the research says—and how to support sleep without chasing perfect scores.
Orthosomnia: When the Tracker Makes Sleep Worse
A growing number of sleep specialists are seeing patients with orthosomnia—a form of insomnia fueled by sleep tracking devices. People get so preoccupied with improving their sleep metrics that they lose the ability to relax into sleep itself.
In a 2017 study published in The Journal of Clinical Sleep Medicine, researchers coined the term “orthosomnia” to describe patients whose sleep anxiety was driven by their wearable’s data.¹ Even if their sleep was objectively fine, they believed it wasn’t—and that belief alone impaired rest.
This paradox shows how sleep perfectionism can backfire. Sometimes, too much data is… too much.
Do Wearables Physically Disrupt Sleep?
The psychological effects are clear, but what about the physical ones? Some researchers have raised concerns about electromagnetic field (EMF) exposure from Bluetooth-enabled devices. While EMF levels from wearables are typically low, it’s still worth noting that some sleep studies recommend removing Bluetooth devices entirely from the testing environment.²
Plus, general sleep hygiene guidelines often advise keeping electronics away from your bed, citing their potential to interfere with melatonin production, REM cycles, and relaxation. Constant exposure to notifications, lights, or even low-level EMFs might be enough to subtly disrupt sleep for sensitive individuals.
Are Sleep Trackers Ever Helpful?
Yes—with caveats. Wearables can bring awareness to sleep habits, detect certain sleep disorders, or offer accountability for new routines. But they’re not medical devices, and their algorithms aren’t always accurate. Depending on how you respond to the data, these tools can either empower—or overwhelm—you.
Signs it may be time to take a break from tracking:
- You feel stressed about your sleep scores.
- You sleep worse when you wear your tracker.
- You override how you feel based on what the device says.
What Really Improves Sleep? (Hint: It’s Not Data)
Rather than focusing on numbers, shift your attention to sleep hygiene—the foundational habits that create the right conditions for quality rest.
Good Sleep Hygiene Includes:
- Going to bed and waking up at the same time daily.
- Creating a cool, dark, and quiet sleep environment.
- Avoiding caffeine, alcohol, and screens in the evening.
- Establishing a wind-down ritual like meditation, reading, or breathwork.
- Removing electronics from the bedroom—yes, even that sleek fitness tracker.
Sometimes the most powerful way to improve sleep isn’t to measure it—it’s to honor it.
Final Thoughts
Technology can be a great ally—but only if it helps you feel more connected to your body, not more anxious about it. If you’ve been chasing the perfect sleep score and waking up more exhausted than ever, it might be time to take the tracker off and return to the basics.
Because real rest doesn’t come from a dashboard—it comes from within.
References
- Baron, K. G., Abbott, S., Jao, N., Manalo, N., & Mullen, R. (2017). Orthosomnia: Are some patients taking the quantified self too far? Journal of Clinical Sleep Medicine, 13(2), 351–354.
- Pall, M. L. (2016). Microwave frequency electromagnetic fields (EMFs) produce widespread neuropsychiatric effects including depression. Journal of Chemical Neuroanatomy, 75, 43–51.