The pursuit of perfect sleep may be keeping you awake

In right this moment’s world of optimization, even sleep has grow to be a objective to good. However striving for “superb” sleep could also be doing extra hurt than good.

A latest survey from the American Academy of Sleep Drugs reveals a shocking paradox: 81% of Americans report shedding sleep because of worries about sleep issues. This rising stress to realize “good sleep” is fueled by social media traits, wellness merchandise and sleep-tracking know-how.

The rise of “sleep maxxers”

A cultural shift towards sleep optimization has given rise to so-called “sleep maxxers” — people who observe strict routines, monitor each minute of relaxation and pursue the elusive “good” eight hours. Whereas these efforts are supposed to enhance sleep, consultants warn they’ll backfire by growing stress and anxiousness.

“Considerations about getting sufficient high-quality sleep can create a vicious cycle of stress and sleeplessness for some folks,” mentioned Dr. Anita Shelgikar, a sleep medication doctor and president-elect of the AASM. “Prioritizing sleep is nice for general well being and well-being. For some, nonetheless, a heavy deal with optimizing sleep can really result in a lower in sleep high quality and sleep amount.”

The pitfalls of sleep monitoring

A rising variety of folks depend on sleep trackers to watch relaxation patterns, however overanalyzing the information can result in a phenomenon known as orthosomnia — sleep anxiousness brought on by obsessing over sleep metrics.

“Sleep maximization can typically flip what must be a restorative course of right into a high-pressure activity,” Dr. Shelgikar added. “Extremely detailed sleep monitoring and optimization may cause some people to grow to be overly vital of their sleep patterns, resulting in heightened stress and probably worsened sleep over time.”

Find out how to cut back sleep anxiousness and enhance relaxation

As an alternative of fixating on good sleep, consultants suggest specializing in consistency and general sleep well being. The AASM gives the following tips for higher relaxation:

Create a soothing atmosphere: Hold your bed room darkish, quiet and funky and put money into comfy bedding.
Observe leisure strategies: Deep respiratory, meditation or journaling may help calm your thoughts earlier than bedtime.
Use sleep trackers correctly: Deal with sleep-tracking know-how as a basic information, not a strict scorekeeper.
Search skilled assist: If sleep-related stress persists, seek the advice of a well being care skilled or sleep specialist.

“Sleep doesn’t must be good each night time,” Dr. Shelgikar mentioned. “The secret is specializing in sustainable habits and broad traits associated to your sleep. The objective is to get the quantity of sleep it is advisable get up refreshed and well-rested regularly.”

Should you’re combating sleep, go to the AASM’s sleep center directory to get assist from the sleep staff at an accredited sleep middle.