Apple Watch: Your Sleep Tracker And Guide

Sleep tracking has become an increasingly popular feature for those wanting to gain a better insight into their overall health. With the release of WatchOS 9 in September 2022, Apple Watches can now track sleep stages and cycles, competing with other sleep-tracking devices such as Fitbit. But how does it work and how accurate is it?

How to set up sleep tracking

To set up sleep tracking on your Apple Watch, you'll need to make sure your watch is charged to at least 30% before you go to bed. You'll also need to be wearing your Apple Watch to bed for it to track your sleep.

To set up a sleep schedule, open the Sleep app on your Apple Watch. You can also open the Health app on your iPhone, tap Browse, then tap Sleep, and tap Get Started under Set Up Sleep. From there, you can set up a sleep goal (how many hours of sleep you want to get), and decide whether to turn on Sleep Focus, which limits distractions before bedtime. You can also decide when to start winding down before bed, which will give you a bedtime reminder and turn on Sleep Focus.

If you want to adjust your wake-up time, tap the wake-up time, turn the Digital Crown to set a new time, then tap. If you don't want your Apple Watch to wake you in the morning, you can turn off the alarm. You can also change the vibration or ringtone by tapping Sounds & Haptics and choosing a ringtone.

In the Sleep app, you can tap the sleep-alarm-icon in the upper left, then tap Wind Down or Sleep Goal under Options. Tap 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.

You can also view your recent sleep data on your Apple Watch by opening the Sleep app and turning the Digital Crown. This will show you your Sleep Stages data, Time Asleep, and Sleep Duration for the last 14 days.

How to view sleep data

To view your sleep data on the Apple Watch, you need to ensure that Sleep Tracking is enabled on your watch. This option is available during setup if you've paired your Apple Watch with your iPhone beforehand. If you pair your Apple Watch after setup, you can still turn on Sleep Tracking later.

To turn on Sleep Tracking, open the Health app on your iPhone, 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 tap Sleep Goal under Additional Details. Adjust your time, then tap Sleep Goal to save your changes.

To view your sleep data, open the Sleep app on your Apple Watch, then turn the Digital Crown to view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days. You can also view your sleep history by opening the Health app on your iPhone or iPad. Tap Browse at the bottom of the screen, then tap Sleep. If you have Sleep saved as a favourite, you can access it from the Summary page in the Health app. The bar graph by default is set to D for daily. 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.

In addition to tracking your sleep duration and stages, the Apple Watch can also track your breathing rate as you sleep. To view this data, go to the Health app on your iPhone, tap Browse, then tap Respiratory. Tap Respiratory Rate, then tap Show More Respiratory Rate Data. The Sleep entry will show the range of your respiratory rate as you slept.

How accurate is the Apple Watch's sleep tracking?

The accuracy of the Apple Watch's sleep tracking has been questioned by some users, who have noticed inconsistencies in the data. For example, some users have reported that their Apple Watch recorded longer sleep times than the time they actually spent in bed. This issue has been a matter of concern for users, as it raises questions about the reliability of the sleep tracking data provided by the device.

However, it is important to note that the accuracy of sleep tracking may depend on various factors, such as how tight or loose the device is worn, which wrist it is worn on, and the user's movement during sleep. Additionally, the Apple Watch's sleep tracking accuracy may vary depending on the specific model and software version being used. For instance, the release of WatchOS 9 in September 2022 introduced the ability to track sleep stages and cycles, enhancing the device's sleep tracking capabilities.

Some users have compared the Apple Watch's sleep tracking data with that of other devices, such as Fitbit, to assess its accuracy. While some users find the Apple Watch to be more accurate, others report inconsistencies between the two devices. It is worth noting that the accuracy of sleep tracking may also depend on the specific algorithms and data sources used by the device.

According to a study on the accuracy of consumer sleep trackers (CSTs), the Apple Watch 8 was found to use alternative expressions for sleep stages, such as "core sleep" instead of "light sleep." This variation in terminology can make it challenging to compare sleep tracking data across different devices and platforms.

In summary, while the Apple Watch's sleep tracking feature has shown some promising results, there is still room for improvement in terms of accuracy. Further studies and updates are needed to enhance the reliability of sleep tracking data and address the inconsistencies observed by some users. Until then, users can focus on the trends and patterns in their sleep data rather than the exact values, as these can provide valuable insights into their sleep habits and overall health.

How does it compare to other sleep trackers?

The Apple Watch can be used to track sleep, and it has several features that can help with this. Firstly, it can track your sleep patterns and provide a snapshot of your sleep stages, including the time and percentage spent awake or in REM, core, or deep sleep. It can also measure your respiratory rate and heart rate while you sleep, giving you greater insight into your overall health. Additionally, you can set up a sleep schedule with a sleep goal, a wind-down period, and a bedtime reminder. The "Sleep Focus" feature limits distractions before bed and protects your sleep after you're in bed.

Compared to other sleep trackers, the Apple Watch has some advantages and disadvantages. One advantage is its integration with the iPhone and iPad. The Health app on the iPhone allows you to view detailed sleep data, including sleep history for the past week, month, or even six months. You can also access additional sleep details, such as heart rate and respiratory rate in relation to your time spent asleep. This integration provides a more comprehensive view of your sleep patterns and overall health.

However, one disadvantage of the Apple Watch as a sleep tracker is the need to maintain a sufficient battery charge. It is recommended to have at least a 30% charge before bed to track sleep effectively. This may be inconvenient for some users, as they might need to adjust their charging habits or remember to charge their watch during the day.

Another disadvantage is the potential inaccuracy of sleep stage detection. Some users have reported mixed results when comparing the Apple Watch to other sleep trackers like Autosleep, with discrepancies in the amount of deep sleep detected. However, it's important to note that results may vary from person to person, and a larger sample size is needed to make conclusive comparisons.

Overall, the Apple Watch provides a good set of features for sleep tracking, especially when combined with the Health app on iPhone. However, alternatives such as the Oura Ring offer longer battery life, a more compact form factor, and potentially more accurate sleep tracking. Ultimately, the choice of sleep tracker depends on individual preferences, existing device ownership, and specific needs for sleep tracking and health monitoring.

How to improve sleep tracking accuracy

The Apple Watch is one of the most accurate and consistent sleep trackers available. It is sensitive enough to include wake-ups and disturbances to give an accurate sleep duration figure. It uses motion sensors and its accelerometer to monitor your rest. To improve sleep tracking accuracy, you can follow these steps:

Ensure Your Apple Watch is Fully Charged

Before you go to bed, make sure your Apple Watch is charged to at least 30%. This will ensure that your watch has enough power to track your sleep throughout the night.

Wear Your Apple Watch to Bed

To track your sleep, you need to wear your Apple Watch to bed. Make sure you wear it for at least one hour each night. If you don't wear your watch, your sleep data may not be recorded, and your graph will show no data.

Enable Sleep Tracking

To receive sleep data, you must enable Sleep Tracking on your Apple Watch. You can do this by opening the Health app on your iPhone, tapping "Browse," and then selecting "Sleep." From there, you can adjust your wind-down and sleep goal settings.

Adjust Settings

You can customize your sleep tracking experience by setting a sleep goal, creating a sleep schedule, and turning on Sleep Focus. Sleep Focus reduces distractions on your iPhone and Apple Watch by simplifying your Lock Screen. You can also give certain people or apps permission to notify you during this time.

Use Third-Party Apps

Third-party apps like SleepSpace can help improve sleep tracking accuracy and provide additional features such as biofeedback. SleepSpace uses high-resolution tracking mode to measure your sleep, heart rate, and pulse oxygenation. It also provides sounds and vibrations to promote relaxation and deeper sleep.

By following these steps, you can improve the accuracy of sleep tracking on your Apple Watch and gain valuable insights into your sleep patterns.

Frequently asked questions