Sleep apps designed to help you rest better may actually be making things worse if you have insomnia. A recent study of over 1,000 adults found that while some people benefit from tracking their sleep, those with insomnia symptoms are significantly more likely to experience negative effects, including increased anxiety and worry about their sleep quality.

Why Are Sleep Apps Making Insomnia Worse?

The problem isn't the technology itself, but how people with insomnia respond to the data. Researchers identified a phenomenon called "orthosomnia," where people become so anxious about their sleep metrics that they actually sleep more poorly as a result. When you're already struggling to fall asleep, obsessing over how long it took or how many times you woke up can create a vicious cycle of worry and sleeplessness.

"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," explained Alex Dimitriu, MD, a double board certified psychiatry and sleep medicine expert and founder of Menlo Park Psychiatry and Sleep Medicine.

Alex Dimitriu, MD, Psychiatry and Sleep Medicine Expert at Menlo Park Psychiatry and Sleep Medicine

The research team analyzed data from 1,002 adults in Norway and asked about their sleep app usage, sleep health, and whether they experienced positive or negative effects. The findings were striking: while 15% of participants reported that sleep apps improved their sleep, 17% reported that the apps increased their worry about sleep. More importantly, people with insomnia symptoms were significantly more likely to experience these negative effects.

What Do Sleep Apps Actually Track?

Most sleep apps monitor similar metrics that seem helpful on the surface, but can become sources of anxiety for people with insomnia. These commonly tracked measures include:

• Sleep Onset Time: How long it takes you to fall asleep after getting into bed
• Total Sleep Duration: The total number of hours you sleep each night
• Sleep Restorativeness: How restorative or refreshing your sleep feels based on app algorithms

The challenge is that sleep app technology is still relatively new, and the accuracy of these measurements varies widely. Researchers note that more scientific investigation is needed to understand how different groups respond to sleep tracking and whether the data these apps provide is truly reliable.

Who Is Most Affected by Sleep App Stress?

The study revealed important differences in how various groups respond to sleep tracking. Around 46% of survey participants reported using or having used at least one sleep app, with younger people and women more likely to use them. However, the impact of that tracking varied significantly by age.

"We found that younger adults were more affected by the feedback from the sleep apps. They reported more perceived benefits, but also more worries and stress," noted Håkon Lundekvam Berge, first study author from the University of Bergen.

Håkon Lundekvam Berge, Researcher at the University of Bergen

Younger individuals reported stronger effects from sleep app feedback, both positive and negative, compared to older users. But the most significant finding was that people with insomnia symptoms were substantially more vulnerable to the negative effects of sleep tracking. This makes sense because people with insomnia already tend to have higher anxiety levels, and giving them more data to worry about can amplify their sleep problems rather than solve them.

How to Improve Sleep Without the Stress of Tracking

If you struggle with insomnia, experts recommend focusing on proven sleep habits rather than obsessing over metrics. The Centers for Disease Control and Prevention recommends that adults ages 18 and older get 7 or more hours of sleep each night, but the path to better sleep doesn't require constant monitoring.

• Consistent Sleep Schedule: Go to bed and wake up at the same time each day to help regulate your body's internal clock
• Bedroom Environment: Keep your bedroom relaxing, quiet, and at a comfortable temperature to promote restful sleep
• Screen-Free Wind Down: Turn off electronic devices at least 30 minutes before bed, and avoid using sleep apps that might trigger anxiety
• Dietary Choices: Avoid alcohol and large meals near bedtime, and skip caffeine in the afternoon or evening
• Daytime Activity: Exercise regularly and eat a balanced diet to support better sleep quality at night

"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," advised Dr. Dimitriu.

Alex Dimitriu, MD, Psychiatry and Sleep Medicine Expert at Menlo Park Psychiatry and Sleep Medicine

The key takeaway is that if you have insomnia, the stress of monitoring your sleep metrics may outweigh any benefits. Instead of tracking every minute of rest, focus on building healthy sleep habits and creating an environment conducive to sleep. For people without insomnia, sleep apps may provide useful insights, but those struggling with sleep disorders should consider whether the data is helping or hindering their ability to rest.