Why 'sleepmaxxing' could be making your sleep worse

From bbc.co.uk

Sleep scores, magnesium, white noise machines - what was once the simple act of sleeping has become a minefield.

Trying to optimise sleep in this way is called "sleepmaxxing". Take it too far, and you could end up with "orthosomnia" - the clinical term for an obsession with achieving perfect sleep.

While it's not formally recognised as a condition in the UK, doctors tell the BBC they've noticed signs of orthosomnia in their patients, with some bringing their sleep tracker data into appointments convinced, wrongly, that they have a sleep disorder.

That fixation is actually making people's sleep worse, they warn.

So how and why did sleep become so complicated? And if sleepmaxxing isn't the answer, what is the elusive secret to a good night's sleep?

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'Sleep scores are completely made up'

The first commercial fitness tracker to incorporate sleep analysis was the Fitbit Classic in 2009.

Since then, many others - including Garmin, Whoop and Apple - have integrated sleep trackers into wrist-worn devices, as have smart rings such as Oura, Ultrahuman and RingConn.

These devices vary, but in general they all provide users with a report of their night, broken down by sleep stages - time awake, light sleep, deep sleep, and REM (rapid eye movement). Many also give users a "sleep score".

But the concept of a sleep score is "completely made up", according to Dr Alanna Hare, consultant of sleep medicine at the Royal Brompton Hospital in London.

"There's nothing recognised in sleep science that is a 'sleep score'," she tells the BBC. "That's just been created by manufacturers."

Hare says she's noticed trackers causing anxiety among her patients.

"I've noticed more patients coming to me with data from various trackers, with lots of questions about sleep that... is probably contributing to their sleep difficulties," she says.

Even though some have had medical tests with reassuring results, this hasn't allayed their fears, she adds.

"It's great that there's more focus on sleep as part of wellness," she adds. "But sleep just does not respond well to attempts to perfect it."

One proposed lawsuit against Oura, filed last month in San Francisco, alleges that Oura rings are unable to accurately measure sleep quality and sleep stages, and instead rely on AI-generated estimates that have "a coin flip's chance of being correct".

In response, Oura told the BBC that it "stand[s] behind our science, research and accuracy claims".

"We're committed to clearly communicating what Oura measures, what it estimates, and how members should use that information," the company added.

Daytime impact

Studies also show sleep trackers can affect how you function during the day, even if they're not accurate.

In one study, external from the University of Oxford, participants were given sleep trackers which assigned them a sleep score.

The scores were randomised, however, and had no relation to how the participants had actually slept.

The next day participants rated their mood, fatigue levels and alertness, before tests checking their focus and reaction times.

Researchers found that the people told they'd slept badly reported feeling more fatigued, and were less mentally alert - even though the sleep scores were all fake.

'Cycle of worrying'

This is something Jess Hill says she noticed in herself after getting a Garmin watch several years ago.

"I started to rely on the watch as my Bible for whether I slept well or not," the 32-year-old HR professional from London tells the BBC.

"I would think, 'I've had awful sleep so I'm going to really struggle today', even if I actually probably had okay sleep. If I'd slept really well, I'd be convinced I'd have to be on top - even though I was tired, I was pushing through things."

Image source,Jess Hill

Image caption,

Jess Hill was "obsessed" with her Garmin's sleep scores for about three years

Her "obsession", as she describes it, with getting a high sleep score lasted three years, until earlier this year, when she started to notice the watch wasn't reflecting how she'd actually slept.

"I was awake the other week for four hours in the night, and my watch was like 'wow, great sleep!' - I literally was awake from 01:00 until 05:00," she says.

The BBC has approached Garmin for comment.

Image caption,

Jess's sleep scores weren't matching how she actually felt

Dr Neil Stanley, sleep expert and author of the book How to Sleep Well, argues that gamifying sleep is creating more disordered sleeping.

"The thing with tracking your sleep is that it gives you a number, and this means you have a target," he tells the BBC. "So you get into this cycle of worrying about your quality of sleep or the quantity of sleep based on figures."

He says he carried out research into actigraphy - wrist-worn sleep trackers - around 40 years ago.

Though commercial trackers now are a bit more sophisticated, they work in much the same way - by measuring your movement - and have the same limitations, he says.

"If you want to measure sleep, you have to measure the brain," Stanley adds. "Unless you're measuring the brain's activities, you're not measuring sleep."

So how can we actually sleep well?

Hare recommends:

• Keeping your bedroom cool, dark and quiet - within reason. "That doesn't mean it needs to be pitch black, exactly 16C or totally silent," she says. "It should be coolish, darkish and quietish."

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• Seeing bright light in the morning, which is good for regulating your circadian rhythm - that is, your body's natural clock.

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• Doing light exercise, and eating a "healthy, Mediterranean-style diet with plenty of plant variability".

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• Above all, keeping it simple - "anything else, you don't need it".

https://www.bbc.co.uk/news/articles/c99drr70m2eo 

3 Reasons It’s Harder to Fall Asleep as You Get Older—and What to Do About It

From realsimple.com

By Ariel Klein

Experts share tips for falling asleep—and staying asleep through the night, plus why it’s so crucial to get enough sleep 

When I was a teenager, sleeping until the early afternoon was effortless—as a matter of fact, I think it was nearly impossible for me to get anything less than 10 hours of uninterrupted sleep. But as I got older, I noticed my body would naturally wake itself up at 6:30 a.m., and getting back to sleep was completely hopeless.

Now that I’m in my 30s, my sleep patterns have changed so drastically that “sleeping in” means waking up by 8 a.m., and I’m lucky if I only have to use the bathroom once in the middle of the night. It’s also difficult for me to fall asleep without tossing and turning for at least an hour before finally dozing off. After discussing my own sleep situation with my close friends and family, I learned that these sleep issues are more common than I thought. So I went to two New York–based sleep experts and medical professionals to get a clearer insight about the importance of quality sleep, and how it—and the lack of it—impacts our overall health.

Why It’s So Hard to Fall Asleep—and Stay Asleep

As we get older, there are many reasons why we can’t fall asleep as easily as we used to. To get a better understanding of this familiar topic, we spoke with Janet Kennedy, PhD, a licensed clinical psychologist at NYC Sleep Doctor who specializes in treating sleep disorders.

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Technology

“One of the biggest reasons people have difficulty falling asleep is because of technology,” Kennedy says. “We’re very much attached to our phones and other devices, which can be distracting when trying to go to bed each night. A great way to stay off of your device is by keeping it in a different room before getting into bed.”

While I’m certainly guilty of late-night scrolling and online shopping from time to time, I’ve noticed that even the blaring blue light from my TV has begun to impact the quality of my sleep.

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Stress

In addition to digital disruption, Kennedy points out another reason we can’t turn off our brains at night: stress. “With busy schedules, careers, caring for family, and so on, it’s overwhelming to process everything during the day,” she says. “So when our heads finally hit the pillow at night, we can’t help but think about all of the things we still need to do.”

According to The Philips 2019 global sleep survey, worry and stress were the number-one lifestyle factors cited for impacting participants’ ability to fall asleep and/or sleep well. Another survey conducted by Well+Good found the same thing: Participants named stress (over everything from money to work to family and relationship issues) as the leading cause for their sleeplessness.

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Overheating

Overheating, or night sweats, is another huge sleep inhibitor for many adults, especially women. A recent sleep habits survey by sleepwear and intimates brand Soma found, unsurprisingly, that about half of participants claim to have difficulty falling and/or staying asleep, with 57 percent pointing fingers at a restless mind—or being unable to turn off their brains at night. But in addition to the familiar stress factor, an overwhelming 36 percent of respondents also said their sleep suffers due to being too hot or sweating in the night. Any number of common factors, including fluctuating hormones, blood sugar levels, and certain medications, can lead to night sweats. In fact, Soma’s survey revealed that being hot is a more common sleep issue than snoring (which only about 24 percent complained about).

How to Get More (and Better) Sleep

Credit: Getty Images

The first step to improving your quality of sleep is to make sure your bedroom is comfortable, calming, and serene. “Your bedroom should be a place you can retreat to at the end of an exhausting day,” Kennedy says. “If your room is cluttered or chaotic, it’s going to impact how you sleep.”

She also mentions that creating a bedtime routine can be extremely beneficial. “Try to create a 30-minute ritual before bed like reading a book, journaling, or meditation.” (We’re also fans of taking a warm bath or shower an hour before bed, or try a gentle, nightly stretching routine to wind down.)

If you’re often woken up from night sweats, it may be worth investing in some temperature-conscious bedding and cooling sleepwear, in addition to keeping your bedroom at a chill, National Sleep Foundation–recommended 67 degrees to promote Zzzs.

Why Getting Enough Sleep Is Essential to Your Overall Health

For children and adults, getting the right amount of good quality sleep is imperative for both mental and physical health: Your mental health, mood, immune system, memory, focus, productivity, energy, appetite, heart health, and even life longevity can all falter without adequate nightly rest. The general sleep recommendation for adults, according to The National Sleep Foundation, is between 7 and 9 hours per night, but it can differ from person to person.

“People with chronic sleep disorders are at higher risk of developing health problems such as heart disease, high blood pressure, diabetes, stroke, and depression,” says Edward Fisher, MD, PhD, MPH, a member of the Center for the Prevention of Cardiovascular Disease at NYU School of Medicine. “This means that some of the diseases that cause sleep disorders can become worse from poor quality or quantity of sleep in a vicious cycle.”

If you feel like you may have a sleep disorder like chronic insomnia or sleep apnoea, Dr. Fisher suggests discussing it with your doctor. “He or she may be able to begin treatment, or, if not, can recommend you to specialized sleep centres,” he says. “They have the advanced testing equipment and medical professionals needed to accurately diagnose and treat a variety of sleep disorders.”

https://www.realsimple.com/why-its-hard-for-adults-to-fall-asleep-12073737

5 practices to break the insomnia cycle and reclaim your sleep

From moneycontrol.com

Insomnia can affect health in more ways than one. Here are five practices that can help you get a better night’s sleep and make you feel fresh and energetic the next day 

Even a few hours of sleep loss at night can leave you feeling frustrated, unproductive, and cranky in the morning. It can also deplete your energy and focus, and affect your overall health.

Shivraj Sharma, Founder and CEO of Wholeleaf, told Moneycontrol, “Chronic insomnia doesn’t just go away on its own. It’s a severe condition that can linger for weeks or even months, and necessitates both medical intervention and occasionally, the right tools.”

How to sleep well

Here are some remedies that can help get a better night’s sleep that your body craves.

How to improve sleep: Two hours prior to bedtime, dim your lights, lower screen brightness, and put away any devices that emit blue light, suggest sleep experts (Image: Pexels)

Stick to a sleep schedule, no exceptions

Consistency is the key to getting quality sleep. Your body’s internal clock is regulated when we go to bed and wake up at the same time every day, which makes it easier to fall asleep and wake up without interruptions. “Your body thrives on routine, and consistent sleep is the single most powerful habit we can adopt to restore both energy and clarity,” Sharma said.

Maintaining the same sleep schedule is crucial, even on the weekends. This is our brain’s way to anticipate rest and significantly reduce those endless restless evenings.

Dim the lights, turn off the screens, set the mood

Your body uses light cues to regulate melatonin, the hormone that signals it is time to sleep. He suggested, “Two hours prior to bedtime, dim your lights, lower screen brightness, and put away any devices that emit blue light. Instead of scrolling, engage in a relaxing ritual like journalling, herbal tea, or gentle stretches.”

Creating a sleep-friendly environment rewires your night-time behaviour and turns your bedroom into a sanctuary rather than a battlefield.

Create pre-sleep rituals

A consistent pre-sleep ritual acts as a signal that it’s time to slow down. This could be as simple as reading a few pages of a book, taking a warm shower, practicing light breathing exercises, or listening to calming music.

“When you repeat the same calming actions every night, your brain begins to associate them with rest, making it easier to transition into sleep naturally,” he added. Over time, this ritual becomes a powerful cue that prepares both your mind and body for deep, uninterrupted sleep.

Reduce stimulants and night-time distractions

Coffee in the afternoon, late-night snacks, and high-intensity evening workouts hamper deep sleep. Your body needs calm to transition naturally into rest. “Replace late caffeine with herbal alternatives, finish meals at least two to three hours before bedtime, and swap evening adrenaline bursts with low-intensity activities like yoga or light stretching. Immediately, you’ll have more restorative cycles of deep sleep and fewer disruptions during the night,” he noted.

Embrace a mindful unwinding practice

Stress is the silent trigger causing insomnia and sleep issues. If your mind is in overdrive, it will not be able to relax. According to Sharma, meditation, deep breathing exercises, or even simple mindfulness practices before bed create a mental “off switch.”

These techniques naturally induce the brain to get into a restful state, which reduces morning grogginess. Consider it as preparing your mind and body for the healing process that sleep offers.

FAQs on Insomnia

1. What is insomnia and why is it serious?

Insomnia is difficulty falling or staying asleep. Chronic insomnia doesn’t just go away on its own; it can last weeks or months, leaving you frustrated, unfocused, low on energy and affecting overall health, often needing medical help and supportive tools.

2. How can a sleep schedule help insomnia?

Going to bed and waking up at the same time every day, including weekends, regulates your body clock. This consistency helps you fall asleep faster, reduce night-time interruptions, and wake up more refreshed and clear-headed.

3. Do lights and screens affect insomnia?

Yes. Bright lights and blue light from screens disrupt melatonin, the sleep hormone. Dimming lights, lowering screen brightness, and putting devices away about 2 hours before bed helps your body recognise it’s time to sleep.

4. What bedtime habits can ease insomnia?

Simple, repeated rituals—like reading a book, a warm shower, light breathing exercises, or calming music—signal your brain to slow down. Over time, these cues help you transition naturally into deeper, uninterrupted sleep.

5. How do lifestyle choices worsen insomnia?

Afternoon coffee, late-night snacks, and intense evening workouts can keep your body alert. Switching to herbal drinks, finishing meals 2–3 hours before bed, and doing gentle activities like yoga supports more restorative, less broken sleep.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.

https://www.moneycontrol.com/health-and-fitness/5-practices-to-break-the-insomnia-cycle-and-reclaim-your-sleep-article-13872573.html