As World Sleep Day approaches on Friday, March 13, sleep expert Dr Cheryl Lythgoe has issued a timely warning about the potential dangers of obsessing over sleep optimization. The phenomenon, often referred to as 'sleepmaxxing' within the broader biohacking movement, involves using science and technology to enhance rest, but it can lead to counterproductive outcomes like anxiety and orthosomnia—a fixation on perfect sleep that results in insomnia.
The Rise of Sleep Tracking and Its Pitfalls
Social media is flooded with advice on improving sleep, from mouth tape to magnesium supplements, driving consumer interest in sleep tracking devices. Benenden Health reports a staggering 100% year-on-year increase in searches for such gadgets. However, Dr Lythgoe, a nurse consultant at Benenden Health, emphasizes that while sleep tracking can be beneficial when approached positively, it often becomes a source of frustration and self-deprecation.
How Sleep Tracking Can Be Beneficial
Dr Lythgoe explains that sleep tracking can help individuals identify their sleep patterns, such as when they fall asleep and how often they wake up. "If we feel our sleep isn't making us feel well rested, sleep trackers help us to recognise any clear issues in our sleep cycle," she says. This awareness can encourage better sleep hygiene and consideration of the sleep environment, leading to discernible improvements in wellbeing.
Why Sleep Tracking Might Do More Harm Than Good
Despite its potential benefits, constant tracking can trigger anxiety and obsessive behavior. Dr Lythgoe notes, "When we have a clear desire to focus on improving something, it can become obsessive to reach the 'ideal' sleep pattern, placing additional pressure on people." Moreover, the accuracy of sleep tracking technology varies widely, with devices often relying on heart rate and movement rather than brain activity, leading to potential inaccuracies that misguide decisions.
Alternative Approaches to Gauging Sleep Quality
Instead of relying solely on technology, Dr Lythgoe advises people to listen to their bodies. Key indicators include waking up feeling refreshed or exhausted, energy levels, memory, and cognitive function. If someone feels they are getting a good night's sleep but still wake up tired, seeking medical support or researching potential causes like sleep apnoea is essential. Consulting a bed partner about sleep and breathing patterns can also uncover underlying issues.
Lifestyle Adjustments to Enhance Sleep Quality
For those struggling with poor sleep, Dr Lythgoe recommends focusing on positive habits and lifestyle changes that can be stacked together for improvement. Here are her main suggestions:
Establish a Consistent Evening Routine
Developing a soothing pre-bedtime ritual, such as taking a bath or reading, helps signal to the body that it's time for rest. Consistent routines promote better and more settled slumber by easing the transition into sleep mode.
Steer Clear of Caffeine During the Afternoon
Eliminating afternoon caffeine is one of the most impactful adjustments for steady energy levels. Even small amounts can interfere with sleep patterns. Remember that caffeine isn't just in coffee; energy drinks, robust teas, and chocolate can also elevate intake, so avoiding these in the afternoon and evening can significantly improve sleep quality.
Cut Down Alcohol Consumption
Alcohol can disrupt sleep by reducing REM sleep and increasing nighttime awakenings. It can also worsen snoring and sleep apnoea by affecting breathing. Reducing alcohol intake, especially before bedtime, allows the body to recover better, leading to more rejuvenating and undisturbed sleep.
Consume Sleep-Promoting Foods Before Bed
If cravings strike near bedtime, opt for melatonin-encouraging foods like cherries, bananas, and turkey to prepare for quality rest. Conversely, avoid foods high in tyramine, such as cheese and preserved meats, which can make you feel alert and restless.
By prioritizing these lifestyle adjustments over obsessive tracking, individuals can foster healthier sleep habits without falling into the trap of orthosomnia, ultimately enhancing their overall wellbeing and restfulness.
