Miya Pearson
The Apple Watch has a built-in sleep tracker that can help you monitor your sleep patterns. To use this feature, you must first enable Track Sleep with Apple Watch in the Watch app. You can also set up a sleep schedule, including a wind-down period, bedtime, and wake-up time. Additionally, you can turn on Sleep Focus, which limits distractions before and during sleep. When worn to bed, the Apple Watch can track your sleep duration, sleep stages, heart rate, respiratory rate, and nightly wrist temperature (for certain models). This data can be viewed on the Sleep app on the watch or in the Health app on your iPhone or iPad. It's important to ensure your Apple Watch is charged and properly fitted to get accurate sleep tracking results. If you prefer, you can also explore third-party sleep tracking apps available on the Apple Watch App Store.
| Characteristics | Values |
|---|---|
| Track sleep | Yes, with built-in sleep tracker or third-party app |
| Track sleep without a schedule | Yes, with third-party app |
| Track breathing rate | Yes |
| Track heart rate | Yes |
| Track wrist temperature | Yes, with Apple Watch Series 8 or later or any model of Apple Watch Ultra |
| Track blood oxygen level | Yes, with AutoSleep app |
| Track sleep stages | Yes |
| Track sleep trends | Yes |
| Set sleep goals | Yes |
| Set sleep schedule | Yes |
| Set wind-down time | Yes |
| Set bedtime reminder | Yes |
| Set sleep alarm | Yes |
| Set charging reminders | Yes |
| Set sleep focus | Yes |
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What You'll Learn
Setting up a sleep schedule
The Apple Watch can be used to track your sleep and help meet your sleep goals. To set up a sleep schedule, follow these steps:
First, ensure that your Apple Watch is paired with your iPhone. If you have set up your Apple Watch already, you can turn on "Track Sleep with Apple Watch" later.
Next, open the Health app on your iPhone and tap "Browse" at the bottom of the screen. Tap "Sleep" and then “Full Schedule & Options". Here, you can adjust your wind-down time and sleep goal. Tap "Wind Down" or "Sleep Goal" under "Additional Details" and adjust the time accordingly. Tap the plus and minus buttons to adjust the time, then tap the left arrow in the upper-left corner to save your changes.
You can also set up a sleep schedule directly on your Apple Watch. Open the Sleep app and follow the on-screen instructions. You can set a new wake-up time by tapping the wake-up time and turning the Digital Crown to adjust. If you do not want to be woken up by your Apple Watch, simply turn off the alarm.
Additionally, you can turn on Sleep Focus, which limits distractions before bedtime and during sleep. You can set a Wind Down time, which will activate Sleep Focus and simplify your Apple Watch display and iPhone Lock Screen.
To view your sleep history, open the Health app on your iPhone and tap "Browse" and then "Sleep". Here, you can see the amount of sleep you got, the time spent in each sleep stage, and your sleep average over the last 14 days.
Note that to receive sleep data, you must enable "Track Sleep with Apple Watch" and wear your watch for at least one hour each night.
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Using third-party apps
While the Apple Watch has a built-in sleep tracking feature, some users have found it to be ineffective. If you feel the built-in Sleep feature isn't robust or flexible enough, you can use a third-party app to track your sleep.
To add a third-party app, open the Watch app on your iPhone. Tap Discover, select Explore Watch Apps, and tap the search icon. Search for "sleep trackers" or enter the name of a specific app. Once you find the app you want, tap Get on any free app to install it or select the price button to buy it.
Some third-party sleep tracking apps for Apple Watch include:
- Sleepwatch
- AutoSleep: Tracks and records your sleep during the night. You can set a smart alarm to wake you up in the morning and manually tell the app when you're going to sleep.
- Sleep Cycle
- Pillow: Can record sound during the night to tell if you're snoring, talking in your sleep, or making other noises. It can also track power naps and other short bursts of rest. The basic app is free, but unlocking all features requires a subscription of $7.99 for a month, $36.99 for three months, or $33.99 for a year.
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Viewing sleep data
To view your sleep data on your Apple Watch, open the Sleep app on your watch. You can do this by pressing the crown to view all your apps and selecting the blue bed icon. Scroll down to Analysis, where you will see a graph, as well as Time Asleep and time in sleep stages. Scroll to the bottom to see a bar chart of the last 14 days with a line showing the average time asleep.
You can also view your sleep data on your iPhone, which has the benefit of a larger screen, making it easier to analyse your data. To do this, open the Health app on your iPhone and tap Browse at the bottom of the screen. Tap Sleep, and if you have Sleep saved as a favourite, you can access it from the Summary page in the Health app. The bar graph is set to daily by default, but you can tap W at the top of the chart to view your sleep history for the past week, M for the past month, or 6M for the past 6 months.
You can also view your Sleep Duration details, such as your Sleep Goal and Time Asleep, as well as your Heart Rate and Respiratory Rate in relation to your time spent asleep. If you have an Apple Watch Series 8 or later, or any model of Apple Watch Ultra, you can also compare changes in your nightly wrist temperature data.
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Understanding sleep tracking limitations
The Apple Watch can be used to track sleep, but there are some limitations to be aware of. Firstly, the watch must be charged to at least 30% before sleep tracking can begin. If the battery dies during the night, it will not track sleep data. This can be a challenge for those who need to charge their watch twice a day. Additionally, the watch must be worn for at least one hour each night to receive sleep data. If the watch is too loose, the accelerometer may register too much movement during natural sleep, affecting the accuracy of the data.
Another limitation is that the Apple Watch's sleep tracking app may not accurately distinguish between different sleep stages. It combines N1 and N2 sleep into Core sleep, but this can make it difficult to understand the nuances of one's sleep cycle. The watch approximates sleep stages based on its accelerometer, heart rate sensor, and blood oxygen sensor, but this is not as accurate as an EEG (electroencephalogram), which is the gold standard for measuring sleep stages in a lab setting.
Furthermore, the native sleep tracking app on the Apple Watch has been criticised by some users for being less effective than third-party apps. Some users have reported that the Apple Watch's sleep tracking function does not work if they fall back asleep after initially waking up. Additionally, the watch may not accurately track respiratory rate, especially if one has certain health conditions like sleep apnea. It is important to note that respiratory rate measurements on the Apple Watch are not intended for medical use.
While the Apple Watch can provide insights into one's sleep patterns, it may not be as accurate or reliable as specialised medical devices or third-party sleep tracking apps. Users should be aware of these limitations when using the Apple Watch for sleep tracking and may consider exploring alternative options for more comprehensive sleep analysis.
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Customising notifications and screens
To customise notifications and screens for sleep tracking on your Apple Watch, follow these steps:
Firstly, ensure that your Apple Watch is set up to track your sleep. Open the Health app on your iPhone and tap 'Browse' at the bottom of the screen. Then, tap 'Sleep'. If you have Sleep saved to your Favourites list, you can access it from the Summary page in the Health app. Tap 'Full Schedule & Options', then adjust your 'Wind Down' or 'Sleep Goal' under 'Additional Details'. Adjust your time, then tap 'Wind Down' or 'Sleep Goal' to save your changes.
Next, open the Sleep app. Tap the sleep-alarm-icon in the upper left, then tap 'Wind Down' or 'Sleep Goal' under 'Options'. Use the Plus and Minus buttons to adjust your time, then tap the left arrow in the upper left to go back and save your changes.
Now, you can customise your notifications and screens. In the Settings app on your Apple Watch, you can set up your Sleep Focus. This is optional, but it gives you access to specialised home screens and notification settings that will turn on at bedtime. During Sleep Focus, your Apple Watch display and iPhone Lock Screen are simplified to reduce distractions. You can also choose to show the date and time on your iPhone and Apple Watch while Sleep Focus is active.
Additionally, you can decide which contacts and apps can send you notifications while you sleep. In the Settings app, go to Settings > Focus > Sleep. In the Allow Notifications section, tap 'People' and select the contacts allowed to reach you or send notifications while you sleep. Then, tap 'Apps' to decide which apps can send you notifications.
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Frequently asked questions
To set up your Apple Watch to track your sleep, you need to configure your Watch-specific sleep settings in the Watch app. The easiest way to access this is through the Health app. Tap 'Full Schedule & Options' from the Sleep screen, then tap ''Manage Sleep with Apple Watch' at the bottom of that screen. Turn on 'Track Sleep with Apple Watch' to enable tracking. You can also set up a sleep schedule with a wind-down time, bedtime, and wake-up time.
No, Apple Watch has a built-in sleep tracker. However, if you feel that the built-in sleep feature is not robust or flexible enough, you can use a third-party app. Some third-party apps mentioned by Apple Watch users include Sleepwatch, AutoSleep, and Sleep Cycle.
You can see your sleep stages, sleep trend, and monthly and yearly highlights showing whether you're getting more or less sleep over time. You can also view your heart rate during the night and your respiratory rate.
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