Sleep Tracking Apps Can Worsen Anxiety for People with Insomnia, Study Shows

Why sleep tracking can backfire for some people

The growing obsession with optimizing sleep has pushed millions of people to download apps that monitor how long they sleep, how often they wake, and how “restorative” their night was. But a new study from the University of Bergen warns that for the very people who might be most tempted to track their sleep — those with insomnia — these apps may do more harm than good. The research, published in Frontiers in Psychology in 2026, found that people with insomnia symptoms were significantly more likely to experience increased worry and stress when using sleep tracking technology, potentially making their sleep problems worse.

What was already known about sleep tracking and anxiety

Sleep medicine specialists have coined the term orthosomnia to describe a phenomenon in which people become so fixated on achieving “perfect” sleep metrics that their anxiety about sleep actually increases, leading to poorer rest. Prior anecdotal reports and small studies suggested that wearables and sleep apps could trigger this cycle, particularly in individuals who are already anxious about their health. However, until now, large-scale data on how different groups of people respond to consumer sleep apps was scarce. Most research focused on the accuracy of these devices, not on their psychological impact.

The new University of Bergen study fills that gap. It surveyed a broad adult population to quantify both the benefits and the harms of sleep app use, with a special focus on people who meet criteria for insomnia. The researchers wanted to know: Does tracking sleep help everyone equally, or are some people put at risk by the very tool meant to improve their rest?

What the study found: more knowledge, but also more worry

Led by first author Håkon Lundekvam Berge of the University of Bergen, the research team analyzed survey responses from 1,002 adults in Norway. The study used a cross-sectional design, meaning data was collected at a single point in time. The researchers asked participants about their sleep app usage, their sleep health, and whether they had experienced positive or negative effects from using the apps. The survey did not have a follow-up period because it was a one-time assessment of reported experiences.

The numbers reveal a complex picture. First, sleep app use was common: approximately 46% of those surveyed said they currently used or had previously used at least one sleep monitoring app. Women and people under 50 were more likely to be users. When asked about the effects, the majority of users reported some benefit. Specifically, 48% said they learned more about their sleep patterns, and around 15% reported that the apps actually improved their sleep. Only 2.3% said their sleep became worse.

However, the downside was substantial for a meaningful minority. Seventeen percent of all users reported that the apps increased their worry about sleep. This figure was not evenly distributed across the population. People with symptoms of insomnia were significantly more likely to experience negative effects. The researchers noted that individuals with insomnia tended to ruminate more about sleep and had greater difficulty disengaging from sleep-related concerns — and that this cognitive style made them more reactive to the feedback the apps provided. Younger adults also reported stronger effects overall, both positive and negative, compared with older users.

The study did not report specific risk ratios or confidence intervals, but the pattern was clear: using sleep apps may increase stress and anxiety specifically in those whose sleep is already fragile, potentially counteracting any benefit gained from the data. The authors did not measure clinical outcomes such as changes in sleep onset latency or total sleep time over time, which limits the ability to say the apps directly caused worsening insomnia. Rather, the findings reflect self-reported psychological responses.

What this means for you if you use a sleep tracker

If you don’t have insomnia and you find that sleep tracking helps you stick to a consistent bedtime or understand your habits, the data suggests you are likely in the group that benefits. The key is how the information makes you feel. If checking your sleep score in the morning leaves you feeling informed and motivated, the app is probably serving its purpose. But if you notice that a “bad” sleep score triggers anxiety, frustration, or a sense of failure that lingers throughout the day, it may be time to reconsider whether the tracker is helping or hurting.

For people with diagnosed insomnia or persistent difficulty falling or staying asleep, the recommendation is more cautious. The study aligns with the orthosomnia concept: tracking can feed a hyper-vigilance about sleep that is the enemy of relaxation. When you lie in bed mentally calculating how many hours of “deep sleep” you might get, you are activating the brain’s stress response, which is incompatible with drifting off. Experts suggest that if you have insomnia, you might benefit more from removing the sleep tracker from the bedroom entirely and instead focusing on cognitive behavioral strategies that address the underlying anxiety about sleep.

Expert perspective: why data can backfire for insomniacs

Alex Dimitriu, MD, a double board-certified psychiatrist and sleep medicine specialist who was not involved in the study, explained that the findings fit what clinicians see in practice. “In sleep medicine, there is something called orthosomnia, which is when people get anxious about sleep metrics, and in turn sleep more poorly from having that data. This study is in line with that concept,” Dimitriu said. He added that people with insomnia are already prone to anxiety, and sleep apps “give people things to worry about when they already have a lot to worry about in the first place.”

Dimitriu’s practical advice emphasized non-digital relaxation. “Put away your smartphone and screens. Slow down before bed by doing calmer things, like reading. Exercise and meditate during the day — so that when you go to sleep it is not the first time you have silence that day,” he said. The researchers themselves called for more studies to explore the causal relationship between insomnia and app-induced stress, noting that the rapid pace of sleep technology requires the scientific community to keep up.

Frequently Asked Questions

Q: Can using a sleep tracking app actually cause insomnia?

The study did not prove that apps cause insomnia, since it was a one-time survey and not a long-term experiment. However, it showed that people with existing insomnia symptoms reported more worry and stress when using sleep apps. This added anxiety could potentially worsen sleep over time, a pattern clinicians recognize as orthosomnia. More research is needed to establish a direct causal link.

Q: I have trouble sleeping. Should I stop using my sleep tracker?

If you have insomnia and notice that checking your sleep data makes you feel more anxious, frustrated, or obsessed with “perfect” numbers, it may be wise to take a break from the app for a few weeks and observe how you feel. Many sleep specialists recommend prioritizing relaxation and a consistent routine over tracking metrics. If you’re unsure, consider discussing your sleep tracking habits with a healthcare provider who can guide you based on your specific situation.

Q: What exactly is orthosomnia?

Orthosomnia is a term coined by sleep researchers to describe an unhealthy fixation on achieving “perfect” sleep as shown by a wearable or app. People with orthosomnia may spend excessive time in bed trying to improve their scores, which ironically makes sleep more elusive. The condition is not an official diagnosis but is recognized in sleep medicine as a growing problem tied to the popularity of consumer sleep trackers.

Q: Are sleep tracking apps accurate enough to rely on?

The University of Bergen researchers noted that consumer sleep apps may not provide a fully accurate picture of your sleep. Most apps use movement and heart rate sensors that can mistake lying still for deep sleep or fail to detect brief awakenings. While they can offer useful trends, they are not medical-grade devices and should not be used to diagnose a sleep disorder. If you have serious sleep concerns, a clinical sleep study remains the gold standard for accurate assessment.

Q: What are healthier alternatives to sleep tracking for better rest?

Experts recommend focusing on consistent sleep habits rather than nightly data. The CDC advises going to bed and waking up at the same time every day, keeping your bedroom cool and dark, avoiding electronic screens for at least 30 minutes before bed, limiting caffeine after midday, and avoiding large meals and alcohol near bedtime. Regular exercise and daytime mindfulness or meditation can also help quiet a racing mind at night without any device needed.

Sources

• Lundekvam Berge H et al. (2026). Sleep apps: benefits and drawbacks in a general adult population. Frontiers in Psychology. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2026.1726473/full
• EurekAlert press release: University of Bergen (2026). https://www.eurekalert.org/news-releases/1119065