In today’s world of optimization, even sleep has become a goal to perfect. But striving for “ideal” sleep may be doing more harm than good.
A recent survey from the American Academy of Sleep Medicine reveals a surprising paradox: 81% of Americans report losing sleep due to worries about sleep problems. This growing pressure to achieve “perfect sleep” is fueled by social media trends, wellness products and sleep-tracking technology.
The rise of “sleep maxxers”
A cultural shift toward sleep optimization has given rise to so-called “sleep maxxers” — individuals who follow strict routines, track every minute of rest and pursue the elusive “perfect” eight hours. While these efforts are meant to improve sleep, experts warn they can backfire by increasing stress and anxiety.
“Concerns about getting enough high-quality sleep can create a vicious cycle of stress and sleeplessness for some people,” said Dr. Anita Shelgikar, a sleep medicine physician and president-elect of the AASM. “Prioritizing sleep is great for overall health and well-being. For some, however, a heavy focus on optimizing sleep can actually lead to a decrease in sleep quality and sleep quantity.”
The pitfalls of sleep tracking
A growing number of people rely on sleep trackers to monitor rest patterns, but overanalyzing the data can lead to a phenomenon called orthosomnia — sleep anxiety caused by obsessing over sleep metrics.
“Sleep maximization can sometimes turn what should be a restorative process into a high-pressure task,” Dr. Shelgikar added. “Highly detailed sleep tracking and optimization can cause some individuals to become overly critical of their sleep patterns, leading to heightened stress and potentially worsened sleep over time.”
How to reduce sleep anxiety and improve rest
Instead of fixating on perfect sleep, experts recommend focusing on consistency and overall sleep health. The AASM offers these tips for better rest:
- Create a relaxing environment: Keep your bedroom dark, quiet and cool and invest in comfortable bedding.
- Practice relaxation techniques: Deep breathing, meditation or journaling can help calm your mind before bedtime.
- Use sleep trackers wisely: Treat sleep-tracking technology as a general guide, not a strict scorekeeper.
- Seek professional help: If sleep-related stress persists, consult a health care professional or sleep specialist.
“Sleep doesn’t have to be perfect every night,” Dr. Shelgikar said. “The key is focusing on sustainable habits and broad trends related to your sleep. The goal is to get the amount of sleep you need to wake up refreshed and well-rested on a regular basis.”
If you’re struggling with sleep, visit the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.
