DOCTOR SAYS TO EAT CERTAIN FOODS BEFORE BED TO AVOID 'ORTHOSOMNIA'

From mouth tape to magnesium, social media is awash with suggestions on how to optimise your sleep. This trend, dubbed 'sleepmaxxing', forms part of the wider biohacking movement, which employs science and technology to enhance health and wellbeing.

This online fascination with maximising sleep is shaping consumer habits too, with Benenden Health reporting it had observed a 100% year-on-year rise in searches for 'sleep tracking devices'. Nevertheless, with numerous new variants of sleep technology and expanding discussions about sleep, Dr Cheryl Lythgoe, nurse consultant at Benenden Health, cautions that obsessing excessively over your sleep can prove counterproductive.

Indeed, this can trigger anxiety and even orthosomnia, where a fixation with perfect rest develops, resulting in insomnia.

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How can tracking sleep be beneficial for people?

Dr Lythgoe said: "Sleep tracking can be supportive if looked at from a positive angle, rather than one of frustration and self-deprecation. It can help us identify our sleep patterns, including when we fall asleep and how often we 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. This can help us make some discernible change in improving wellbeing.

"Besides highlighting areas where your sleep may be disrupted, tracking sleep can also be a natural encouragement for practising better sleep hygiene and consideration of our sleep environment."

Why sleep tracking might actually be doing more harm than good

Dr Lythgoe explained: "If you're constantly tracking and paying attention to anything, it can cause feelings of anxiety. When we have a clear desire to focus on improving something, it can become obsessive to reach the 'ideal' sleep pattern and this then places additional pressure on people."

She added: "There are numerous types of technology we can use to track our sleep, from apps to over-the-counter devices. These technologies will all naturally differ and it becomes difficult to establish what the most accurate methods of sleep tracking are.

"Therefore, people may be reliant on inaccurate technology and make decisions based on these inaccuracies. Trackable devices aren't always accurate for determining the quality of our sleep, as they usually focus on heart rate and movement. They can't tap into the part of the brain which can determine sleep quality."

So what should you focus on instead when gauging your sleep quality?

Dr Lythgoe advised: "People need to listen to their bodies. Are they waking up feeling refreshed, or are they feeling exhausted most days? What is their energy, memory, and cognitive function like? The answers to these questions can usually indicate a person's sleep quality.

"If a person feels like they are getting a good night's sleep but still waking up feeling exhausted, seeking medical support or doing further research surrounding potential causes is essential. If you have a bed partner, asking them about their sleep and breathing patterns could help uncover sleeping issues like sleep apnoea.

"Asking yourself questions surrounding these factors, as opposed to relying on the metrics you're given through sleep technology, might be a better indication of how well-rested you are."

When people struggle with substandard sleep quality, what would be your main suggestions for adjustments they can implement or routines they can adopt to enhance it?

Dr Lythgoe explained: "This sits around people's sleep routines and being honest with themselves about things they could be doing that affect their sleep. Working on positive habits and lifestyle changes that can be stacked against each other will help improve sleep quality."

Dr Lythgoe's lifestyle adjustments you can implement to enhance sleep

Establish a consistent evening routine

Developing a routine that remains constant enables your body to transition into sleep mode. Whether that's a bath and reading, or settling down to a favourite programme; familiar, soothing pre-bedtime rituals help indicate to the body that it's time for rest, promoting better and more settled slumber.

Steer clear of caffeine during the afternoon If you want steady energy levels, eliminating afternoon caffeine is amongst the most impactful adjustments you can implement. Even modest quantities of caffeine later in the day can interfere with your sleep pattern.

Savour your daily coffee, but attempt to restrict your caffeine consumption in the afternoon. Additionally, bear in mind that caffeine isn't solely found in coffee. Energy drinks, robust teas and even chocolate can discreetly elevate your caffeine intake beyond what you might expect.

Steering clear of these in the afternoon and evening can create a marked improvement in your sleep quality and general energy.

Cut down alcohol consumption

Alcohol can interfere with your sleep pattern by diminishing REM sleep and raising the frequency you wake during the night. Drinking before retiring can also aggravate snoring and sleep apnoea, as alcohol impacts the way you breathe.

If you consume alcohol regularly, it can prove advantageous to decrease how much you have, particularly in the hours preceding bedtime. Reducing intake in the evening provides your body a superior opportunity to recuperate and can result in more rejuvenating, undisturbed sleep.

Consume sleep-promoting foods before bed

If you're experiencing cravings for a snack near bedtime, heed your body and nourish it. Melatonin-encouraging foods, including cherries, bananas and turkey, can assist in preparing you for quality night-time rest.

Nevertheless, certain foods can leave you feeling alert and restless. Cheese and preserved meats, for instance, contain naturally elevated levels of the amino acid tyramine, which can make us feel alert.

2026-03-13T21:58:34Z