Orthosomnia

Orthosomnia. The anxiety of not sleeping perfectly, often fuelled by your sleep tracker telling you your sleep was off.

Here is a reframe that might take the pressure off.

Sleep is not only about sleep. It is a circadian timing signal. Your body does not just want unconsciousness, it wants an environment that matches what your physiology has expected for millions of years after dark: no light, no food, no movement, offline, regular timing.

When those inputs are present, your circadian system gets the message. Even if you are lying awake.

This matters for a practical reason. CBT for insomnia includes stimulus control, which means leaving the bedroom when you cannot sleep, to keep the mental association between bed and rest intact. Sound advice.

But where do people go? Phone in hand, lights on, maybe a snack.
The circadian environment just collapsed.

The smarter move: leave the bed if you must, but stay in dim light, stay offline, stay away from food. You are still sending the right downstream signals. The software for sleep can still come online, even if the hardware took a detour.
Regularity of timing matters more than duration obsession. Environment matters more than effort.

Stop trying to sleep. Start building the conditions where sleep becomes the most logical biological outcome.