Ashwin Lewis
The Apple Watch is a useful tool for tracking sleep, with the ability to create sleep schedules and set sleep goals. It can estimate the time spent in different sleep stages, such as REM, Core, and Deep sleep, and provide insights into your overall health. However, it is not the only option for tracking sleep. There are alternative methods and third-party apps available for iPhone users who don't own an Apple Watch. These include SleepWatch, Sleep Cycle, and AutoSleep, which offer various features such as sleep pattern analysis, notifications, and manual sleep input. While the Apple Watch provides convenient automatic sleep tracking, iPhone apps can also provide valuable sleep insights, albeit with some manual input required.
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What You'll Learn
Sleep tracking without an Apple Watch
Sleep tracking is a feature available on the Apple Watch, but it can be hard to find and set up. However, it is possible to track your sleep without an Apple Watch. Here are some ways to do so:
Using the SleepWatch App
SleepWatch is known for its auto-detection of sleep via the Apple Watch, but it can also be used without one. By simply tracking your sleep times each morning with the SleepWatch iOS app for iPhone, you can gain insight into multiple aspects of your sleep. This includes your Total Sleep Time, 3-Day Sleep Target, 7-day Sleep Rhythm, and Sleep Efficiency. You can also track how your sleep may be impacting how you feel using the Restedness and Fatigueness tracking features.
Using the Health App
The Health App on your iPhone can be used to track your sleep. Open the Health app, tap 'Browse', then tap 'Sleep'. From here, you can view data on recent nights of sleep and set your sleep schedule. You can edit your next sleep schedule or your full sleep schedule, which tells your phone when you're planning on sleeping.
Using Sleep Focus
You can track the amount of time you're in bed by turning on Sleep Focus when you go to bed and turning it off when you get up. This does not require you to keep your phone in bed with you. Sleep Focus gives you access to specialised home screens and notification settings that will turn on at bedtime.
Using Third-Party Apps
There are third-party apps available that can be used to track your sleep without an Apple Watch. For example, Sleep Cycle and Life Cycle are apps that can provide detailed sleep tracking information. However, some of these apps may require a subscription fee.
It's important to note that while you can track your sleep without an Apple Watch, certain features such as sleep stage tracking may not be available.
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Using the SleepWatch app
SleepWatch is a sleep-tracking app that can be used with your smartphone or synced with your Apple Watch. It offers advanced tracking and analysis of your sleep, helping you to cultivate healthier sleep hygiene. The app is free to download, but most of its functions, such as sleep scores, smart alarms, and ongoing sleep analysis, require a paid subscription.
Here's a step-by-step guide on using the SleepWatch app:
- Download the SleepWatch app: The app is available on the Apple App Store for iPhone and Apple Watch, as well as on Google Play.
- Set up your account: Provide your gender, age, height, and weight, and allow the Health app on your iPhone to access your data.
- Choose your goals: Select your goals for using the app from a multiple-choice list. Options include falling asleep faster, recording sleep sounds, improving snoring and breathing, and optimizing sleep and health.
- Explore the app: The "Home" tab on the bottom left-hand corner features several functions, including "Sleep," which tracks your snoring and sleep, sleep reports, a white noise mix, soothing nature images and sounds, and a sleep education library. Other tabs include "Today" for sleep reports, "Updates" for personalized recommendations, and "More" for monthly sleep trends, app settings, and a help center.
- Start tracking your sleep: Before falling asleep, place your phone on the nightstand next to your bed, go to the "Home" or "Sleep" tab, and hit "Start." The app will track your sleep sounds and sleep time. If you have an Apple Watch, it will also record information like your heart rate while you sleep.
- Finish tracking: In the morning, swipe your thumb across the "Slide to Finish" bar to indicate that you're awake. Answer a series of questions about your night, including how well-rested you feel, what time you tried to fall asleep, how long it took you to fall asleep, and how many times you woke up.
- Review your sleep report: SleepWatch will compile a daily report about your previous night's sleep, including information about your sleep debt, sleeping and waking times, and progress towards your nightly sleep goal. You can also view charts of your sleep trends on a weekly and monthly basis under the "Trends" section within the "More" tab.
- Interpret the data: Tap on each data point to learn more about what it means and why it's important. For example, under "Total Sleep Time Goal," SleepWatch provides information about the recommended nightly sleep for your age and the science behind the importance of sufficient sleep.
- Add activity tags: At the bottom of each sleep report screen, you can add "activity tags" about the previous day's activities and potential sleep disruptions. This can help you identify patterns that may be affecting your sleep.
- Utilize the Sound Tracker: The Sound Tracker feature records your snoring and gives it a score, such as "none" or "minimal." You can listen to recordings of your loudest sleep sounds and gain insights into your sleep quality.
- Receive personalized recommendations: Based on your sleep data, SleepWatch provides personalized recommendations, tips, and optimal bedtime reminders to help you improve your sleep habits.
- Explore Naturescapes and Soundscapes: The app offers visually immersive environments with accompanying sounds, such as space, rainforest, ocean, river, and campfire, to help you relax and unwind before bed. You can also create a custom mix of soothing background noise for falling asleep using the white noise composer.
- Access the Sleep Education Library: SleepWatch's sleep education library provides detailed articles on a wide range of sleep-related topics, including sleep paralysis, how your menstrual cycle can affect your sleep, and sleep statistics gathered from other SleepWatch users.
By following these steps and using the features offered by the SleepWatch app, you can gain valuable insights into your sleep patterns and make informed decisions to improve your sleep quality.
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The Sleep app on Apple Watch
The Sleep app on the Apple Watch is designed to help you meet your sleep goals. It allows you to set a sleep schedule, track your sleep stages and duration, and wake up with alarm sounds or haptics. Here's a detailed guide on how to use the Sleep app:
Setting Up Sleep:
- Ensure you have an iPhone with the latest iOS version and an Apple Watch with the latest watchOS version.
- Charge your Apple Watch to at least 30% before going to bed. You will receive a prompt to charge it if it's below 30%.
- Open the Health app on your iPhone and tap "Get Started" under "Set Up Sleep." Follow the onscreen instructions to set your sleep goals, bedtime, and wake-up times.
Using the Sleep App:
- Wear your Apple Watch to bed. The watch uses data from the accelerometer and heart rate sensor to determine your sleep stages: REM, Core, and Deep sleep.
- Before bed, you can enable Sleep Focus, which limits distractions and protects your sleep. You can also use Wind Down to relax and help you meet your sleep goals.
- In the morning, open the Sleep app to see how much sleep you got and your sleep trends over the past 14 days. You can also ask Siri, "How much did I sleep last night?"
- To turn off Sleep Focus, press the Digital Crown to go to the watch face and press the side button to open the Control Center, then tap the icon.
Customizing Sleep Schedules:
- You can create multiple sleep schedules for different days, such as weekdays and weekends.
- To change or add a sleep schedule, go to the Sleep app on your Apple Watch, and turn the Digital Crown to scroll down to "Full Schedule."
- Tap the current schedule to change it or tap "Add Schedule" to create a new one.
- You can adjust your sleep goal, Wind Down time, active days, wake-up time, bedtime, and alarm options.
- To remove or cancel a sleep schedule, tap "Delete Schedule" at the bottom of the screen.
Viewing Sleep History and Respiratory Rate:
- Open the Sleep app on your Apple Watch to see your sleep data for the previous night and the past 14 days.
- To view more detailed sleep history, open the Health app on your iPhone, tap "Browse," then "Sleep." Tap "Show More Sleep Data" for additional details, such as average time spent in each sleep stage.
- To review your sleeping respiratory rate, go to the Health app, tap "Browse," then "Respiratory" and "Respiratory Rate." The Sleep entry will show the range of your respiratory rate during sleep.
Remember, getting enough sleep is important for your overall health, and the Sleep app on Apple Watch is a great tool to help you understand and improve your sleep habits.
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Apple Watch sleep tracking accuracy
The Apple Watch uses motion to detect sleep when worn to bed. It can estimate the time spent in each sleep stage: REM, Core, and Deep. However, its accuracy has been questioned by some users, who have reported discrepancies when comparing its results with those of other sleep-tracking devices and apps.
According to a study that simultaneously evaluated 11 consumer sleep trackers, including the Apple Watch, specific devices showed substantial agreement with polysomnography, indicating their potential for sleep monitoring. The Apple Watch demonstrated moderate agreement with sleep stage classification and excelled in the REM stage, which involves increased irregularity in heart rate and breathing, making it easier to detect.
In terms of deep sleep detection, the Apple Watch exhibited superior performance compared to nearables but was outperformed by some wearables like the Google Pixel Watch and Fitbit Sense 2. It is worth noting that deep sleep detection can be influenced by factors such as age, as older people tend to get substantially less deep sleep.
While the Apple Watch provides insights into sleep patterns, it may not be as accurate as polysomnography or EEG devices. Users have reported varying results when comparing the Apple Watch with other sleep-tracking solutions, suggesting that its accuracy may depend on individual factors.
To improve sleep tracking accuracy, Apple Watch users can set up sleep schedules, wind-down times, and sleep goals. Additionally, features like Sleep Focus help limit distractions before bedtime.
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Manually inputting sleep times
Setting Up Sleep Tracking:
- Open the Health App: On your iPhone, open the Health app and tap "Browse" at the bottom of the screen.
- Find Sleep: Navigate to the list and find "Sleep." Tap on it to access sleep settings.
- Set Up Sleep Schedule: Tap "Full Schedule" and edit your sleep schedule. You can set your desired bedtime and wake-up times.
- Enable Sleep Focus: It's recommended to enable the Use Schedule for Sleep Focus option. This will automatically turn Sleep Focus on and off based on your sleep schedule.
- Set Up Sleep on Apple Watch: If you have an Apple Watch, open the Apple Watch app on your phone. Go to Sleep and enable Track Sleep with Apple Watch. This will sync your Apple Watch with your sleep schedule.
Manually Turning Sleep Focus On/Off:
If you don't want to set a sleep schedule for every day or want more flexibility, you can manually turn Sleep Focus on and off as needed. Here's how:
- Before Bed: Before you go to bed, manually turn on Sleep Focus from your phone or Apple Watch. This will ensure that your wrist temperature data is collected.
- When You Wake Up: When you wake up, turn off Sleep Focus. If you wake up before your scheduled wake-up time, be sure to turn it off. If you sleep past your scheduled time, turn it off when you're ready to start your day.
Viewing Sleep History:
You can view your sleep history and trends in the Health app. Here's how:
- Open the Health App: Open the Health app on your iPhone or iPad.
- Tap Browse: Tap Browse at the bottom of the screen. If you're using an iPad, tap the sidebar to open it.
- Tap Sleep: Tap Sleep to access your sleep data. You can also tap Respiratory to view your respiratory rate during sleep.
- View Sleep History: You can view your sleep history for the past week, month, or even six months. Tap Show More Sleep Data to see additional details, such as the average time spent in each sleep stage.
By following these steps, you can manually input your sleep times and track your sleep without relying on an Apple Watch. This gives you flexibility while still allowing you to monitor your sleep patterns and work towards your sleep goals.
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Frequently asked questions
Yes, it is recommended that your Apple Watch is charged to at least 30% before you go to bed.
Yes, you need to wear the Apple Watch to bed to track your sleep.
Yes, the Apple Watch can track your sleep without setting a schedule.
