Tracking Your Sleep With Apps Might Make Insomnia Worse, Study Finds

The Hidden Danger of Sleep Tracking

Many people want to know more about their sleep. They download apps that promise to measure how well they rest. But a new study says this habit might make things worse for people who already struggle with sleep.

The study from Frontiers in Psychology looked at over 1,000 adults in Norway. It found that people with insomnia are more likely to feel stressed by sleep apps. Instead of helping, these apps can increase worry about sleep. This can create a cycle where the more you track, the worse you sleep.

What Is Orthosomnia?

Experts have a name for this problem. It is called orthosomnia. This term describes people who get anxious about their sleep data. They check their numbers every morning. They worry if their app says they did not sleep well. That worry then makes it harder to sleep the next night.

Dr. Alex Dimitriu, a sleep medicine expert who was not part of the study, explains it simply: “These apps give people things to worry about when they already have a lot to worry about in the first place.”

How This Affects You

If you have trouble sleeping, using a sleep app might feel like a good idea. You want answers. You want to fix the problem. But the study shows that people with insomnia are more likely to have negative thoughts about their sleep. When an app tells them they slept poorly, it adds to their stress.

This is important because stress is a major cause of poor sleep. When you worry about sleep, your body stays alert. Your brain does not relax. You lie in bed thinking about the data instead of drifting off.

Who Is Most at Risk?

The study found that certain groups are more affected by sleep apps:

• Women are more likely to use sleep apps than men.
• People under 50 use sleep apps more often than older adults.
• Younger adults report stronger effects, both positive and negative.
• People with insomnia symptoms are most likely to feel worse after using apps.

The researchers noted that younger people reported more benefits from sleep apps. But they also reported more worry and stress. This double-edged sword means that the same tool that helps some people can harm others.

What the Numbers Show

About 46% of people in the study had used a sleep app. Most users reported some positive effects. For example:

• 15% said sleep apps improved their sleep.
• 48% said they learned something useful about their sleep.

But negative effects were also common:

• 2.3% said their sleep got worse.
• 17% said the apps increased their worry about sleep.

These numbers show that while many people feel helped, a significant number feel harmed. And the harm is most likely to happen to people who already have insomnia.

Why Sleep Apps Are Not Always Accurate

Sleep app technology is still new. Most apps use your phone’s motion sensors or microphone to guess when you are asleep. They are not as accurate as medical sleep tests. A sleep study done in a lab uses sensors on your head, face, and body. It measures brain waves, eye movements, and muscle activity.

Your phone cannot do that. It can only guess. Sometimes it guesses wrong. You might lie still in bed, thinking about your day, and the app says you are sleeping. Or you might wake up several times during the night, and the app says you slept straight through.

This inaccurate data can make you worry about things that are not true. You might think you have a sleep problem when you do not. Or you might think you are sleeping fine when you are not.

The study’s lead author, Håkon Lundekvam Berge, said: “The rapid development of sleep app technology requires the scientific community to keep up with technological advances.” In other words, the science needs to catch up with the apps.

What Experts Say About Sleep Tracking

Many sleep doctors warn against relying too much on sleep apps. They say the data can be misleading. It can cause unnecessary worry. And for people with insomnia, that worry makes the problem worse.

Dr. Dimitriu points out that people with insomnia already have high levels of anxiety. Sleep apps add more things to worry about. You might worry about your sleep score. You might worry about how many hours you got. You might worry about why the app says your sleep quality is low.

All this worry keeps your brain active when it should be winding down. Instead of relaxing before bed, you check your app. Instead of sleeping, you think about your data. This is the opposite of what you need for good sleep.

The Bigger Picture

Sleep is not just about numbers. It is about how you feel. You can have a perfect sleep score on your app but still feel tired all day. Or you can have a low sleep score but feel great. The numbers do not tell the whole story.

Experts say it is better to focus on how you feel than on what your app says. If you wake up feeling rested, you probably slept well. If you feel tired during the day, you might need to change your habits. But you do not need an app to tell you that.

Practical Takeaways for Better Sleep

If you have trouble sleeping, the best approach is to build healthy habits. These habits are backed by science and recommended by doctors. They do not require an app or any special device.

The Centers for Disease Control and Prevention (CDC) recommends that adults get 7 or more hours of sleep each night. To help you reach that goal, try these tips:

• Go to bed and wake up at the same time every day. This trains your body’s internal clock. Even on weekends, try to stick to your schedule.
• Keep your bedroom relaxing, quiet, and at a comfortable temperature. A cool, dark, and quiet room helps you fall asleep faster.
• Turn off electronic devices at least 30 minutes before bedtime. The blue light from screens can trick your brain into thinking it is daytime. This makes it harder to fall asleep.
• Avoid alcohol and large meals close to bedtime. Alcohol might make you feel sleepy at first, but it disrupts your sleep later in the night. Large meals can cause discomfort and heartburn.
• Avoid caffeine in the afternoon or evening. Caffeine can stay in your system for hours. Even an afternoon coffee can affect your sleep at night.
• Exercise regularly and eat a balanced diet. Physical activity helps you fall asleep faster and sleep more deeply. A healthy diet supports good sleep.

What to Do With Your Sleep App

If you already use a sleep app, you do not have to delete it. But experts suggest using it with caution. Here are some tips:

• Do not check your app first thing in the morning. Give yourself time to wake up before looking at the data.
• Focus on trends, not single nights. One bad night of sleep is normal. Do not panic if your app says you slept poorly once.
• Pay more attention to how you feel than to what the app says. If you feel rested, you probably slept well, even if the app says otherwise.
• If the app makes you worry, take a break. Stop using it for a week or two. See if your sleep improves.

The Bottom Line

Sleep apps can be helpful for some people. They can provide useful information and motivate healthy habits. But for people with insomnia, they can do more harm than good. The worry and stress caused by tracking sleep can make it harder to rest.

The study from Frontiers in Psychology adds to growing evidence that sleep tracking is not for everyone. If you have trouble sleeping, talk to a doctor instead of relying on an app. A sleep specialist can help you find the real cause of your sleep problems and suggest treatments that work.

Remember: The goal is to sleep well, not to get a perfect score on your phone. Put your device away, focus on healthy habits, and listen to your body. That is the best way to get the rest you need.