Apple Watch: Tracking Deep Sleep And Your Health

Sleep tracking is an important feature for many users of smartwatches, and Apple Watch is no exception. With the release of watchOS 8 and later versions, Apple introduced improved sleep tracking features to provide comprehensive insights into the user's sleep patterns. This includes tracking the different stages of sleep, such as REM, Core, and Deep sleep, as well as heart rate, respiratory rate, and temperature data. However, the accuracy of sleep tracking, especially for deep sleep, has been a topic of discussion among users and experts. While some users find it helpful, others question its reliability and potential impact on sleep habits and health.

Apple Watch sleep tracking accuracy

The Apple Watch can be used as a sleep tracker, which is available on watchOS 8 or later. It can track how long you sleep and wake you up with an alarm. It can also estimate the time spent in each sleep stage: REM, Core, and Deep. When you wake up, you can open the Sleep app to learn how much sleep you got and see your sleep trends over the past 14 days.

The accuracy of the Apple Watch as a sleep tracker has been questioned by some users. Some have reported that the Apple Watch records significantly less deep sleep compared to other sleep trackers such as AutoSleep, Garmin, and Polar devices. However, a scientific analysis by "The Quantified Scientist" on YouTube rated the Apple Watch as the best wearable for sleep tracking, outperforming 37 other devices when compared to an EEG device.

It is important to note that no app or watch can accurately measure sleep stages, as they all use different algorithms to make their best guesses. To accurately measure sleep stages, one would need to track eye movements and brain waves. While the Apple Watch may not provide perfect accuracy, it can still be a valuable tool to help improve your sleep quality and optimize your sleep patterns.

To get the most accurate results when using the Apple Watch to track sleep, it is recommended to have the latest version of watchOS, ensure the watch is charged to at least 30% before bed, and wear the watch for at least 1 hour of sleep. Additionally, external factors such as a quiet, cool, and dark environment, avoiding eating or exercising close to bedtime, and practicing relaxation exercises can contribute to better sleep and potentially improve tracking accuracy.

How to set up sleep tracking

To set up sleep tracking on your Apple Watch, you need to ensure you have the latest version of watchOS. You can then set up sleep tracking by following these steps:

Firstly, make sure your Apple Watch is charged to at least 30% before you go to bed. If your watch is below 30% before bedtime, you will be prompted to charge it. You should also ensure your watch fits comfortably. If it is too loose, the accelerometer may register too much movement during your natural sleep.

Next, open the Health app on your iPhone. Tap 'Browse' at the bottom of the screen, then tap 'Sleep'. Tap 'Get Started' under 'Set Up Sleep', then tap 'Next'. Here, you can set your sleep goals, including the number of hours you would like to sleep, and create a customised sleep schedule. You can also enable ''Sleep Focus', which reduces distractions on your iPhone and Apple Watch by simplifying your Lock Screen and turning on at your scheduled bedtime.

You can then set up your Sleep schedule. Tap 'Active On', then select the days you want to set the sleep schedule for. Tap the time under 'Wake Up' or 'Bedtime' and turn the Digital Crown to adjust the time. Tap the checkmark to save.

Finally, wear your Apple Watch to bed. It should be unlocked, and if you have a passcode, ensure wrist detection is turned on. The Apple Watch will use your sleep schedule or Sleep Focus to detect when you are sleeping and will automatically track your sleep. You can view your sleep data in the Sleep app on your Apple Watch or in the Sleep section of the Health app on your iPhone.

Sleep tracking with third-party apps

The Apple Watch can track your sleep by estimating the time spent in each sleep stage, including REM, Core, and Deep sleep. It can also track your Respiratory Rate and record the number of times you breathe in a minute. However, if you're looking for more detailed data, third-party apps can provide additional insights and features.

Third-party sleep-tracking apps for the Apple Watch offer a range of benefits and more comprehensive data than the native Apple Health app. These apps can provide more detailed sleep analysis, including tracking your movements, breathing patterns, heart rate variability, blood oxygen saturation, and temperature. This data can help identify potential sleep disorders or a lack of deep sleep. Some apps, like AutoSleep, offer seamless integration with Apple's Health app, allowing you to view all your health and sleep data in one place. Additionally, AutoSleep has no user analytics tracking, advertising plugins, or data uploads, ensuring total privacy for your sleep data.

Another option is the Tempur-Pedic SleepTracker, which is compatible with Apple devices and comes with an AI sleep coach that offers feedback on your sleep data. This app is ideal for those who find wearable devices uncomfortable. It also supports two users, making it a good choice for couples or roommates.

Biostrap is another notable third-party sleep-tracking app that collects clinically reliable biometric data every two to ten minutes. It utilizes complex sleep algorithms and machine learning to provide a comprehensive sleep analysis and give you a sleep score out of 100. Biostrap uses red LED light-based PPG signals, which provide deeper skin penetration for more accurate sleep data collection.

These third-party apps offer more advanced sleep-tracking features and insights than the basic capabilities of the Apple Watch and Health app. They can help you better understand your sleep patterns and make informed decisions to improve your sleep quality and overall health.

Sleep tracking with other devices

Sleep tracking is an important feature that can help you improve your sleep quality and overall health. While the Apple Watch can track your sleep, there are several other devices that can also monitor your sleep. These devices offer different features and vary in terms of comfort and wearability.

Wearable Sleep Trackers

Wearable sleep trackers come in the form of smartwatches, bands, or rings. These devices are designed to be worn while sleeping and can collect a variety of data during sleep. Some popular wearable sleep trackers include:

• Fitbit: Fitbit devices track heart rate, heart rate variability, movement, breaths per minute, and skin temperature. A study found that the Fitbit Charge 2 detected sleep onset with 96% accuracy but overestimated sleep time by 9 minutes on average.
• Garmin: Garmin's fitness trackers, such as the Epix Pro, offer Advanced Sleep Monitoring. They can track sleep stages, blood oxygen saturation, respiration, and restlessness.
• Whoop: Whoop is a screenless band that provides sleep tracking and other health data through a smartphone app. It offers detailed sleep trends and helps calculate your optimal sleep duration.
• Oura Ring: The Oura Ring is designed as a ring and tracks sleep stages, heart rate, heart rate variability, and temperature. It provides a Sleep Index score based on factors like sleep efficiency, temperature, and restfulness.
• Ultrahuman Ring Air: This ring features a medical-grade temperature sensor, a PPG sensor, and a motion-sensing IMU. It provides accurate sleep stage tracking and insights into sleep duration and heart rate.

Non-Wearable Sleep Trackers

If you find wearable devices uncomfortable, there are non-wearable sleep tracking options available, such as:

• Tempur-Pedic SleepTracker: This easy-to-use app is compatible with Apple, Android, Google Home, and Amazon Alexa devices. It includes an AI sleep coach that offers feedback on your sleep data.
• Biostrap: Biostrap is a wearable sleep tracking device that automatically collects biometric data during sleep. It uses red light-based PPG signals for more accurate sleep data collection.
• SleepRoutine: SleepRoutine is a mobile app that applies an algorithm to respiration sound, helping to accurately track sleep stages.
• SleepScore: SleepScore is another mobile app that uses ultrasound to track sleep.

Smartphone Apps

Many sleep trackers integrate with smartphone apps to provide additional insights and advice on improving sleep quality. For example, the Apple Health app allows you to set sleep goals, create customized sleep schedules, and view sleep data such as time in bed, sleep time, heart rate, and respiratory rate. Similarly, the Garmin Connect app asks users to set Sleep and Wake windows for more accurate sleep tracking.

While these devices and apps can provide valuable information about your sleep habits, it's important to remember that they don't directly measure sleep. For exact data, a medical sleep study that monitors brain waves is required. However, sleep trackers can help you recognize patterns and make informed decisions to optimize your sleep.

Sleep tracking and health

Sleep tracking can be a valuable tool to help you improve your quality of sleep and, in turn, your overall health. While it won't give you good sleep hygiene on its own, it can help you identify issues with your sleep and encourage you to make positive changes to your lifestyle.

The Apple Watch can track your sleep and wake you up with an alarm in the morning. To do this, it uses signals from its built-in accelerometer and heart rate sensor to detect movement and check your sleep stages. It can also monitor your respiratory rate. However, it is important to note that the watch needs to be charged to at least 30% before bed and worn for at least one hour while you sleep.

To track your sleep using an Apple Watch, you need to enable sleep tracking and set a schedule. You can do this on your iPhone or your Apple Watch. You can also create multiple sleep schedules, for example, one for weekdays and another for weekends. Once you have set up sleep tracking, you can open the Sleep app to see the amount of sleep you got the night before, the time spent in each sleep stage, and your sleep average over the last 14 days.

The Apple Watch's sleep tracking feature indicates the time spent in different sleep stages with coloured dots: REM (dreaming) is indicated by a light blue dot, Core (light sleep) by a blue dot, and Deep Sleep (a restorative phase) by an indigo blue dot. An orange dot shows the amount of time you are awake at night. You can also view your sleep duration details, such as Average Time in Bed and Average Time Asleep under the Amounts tab, and compare your sleep time with your heart rate and respiratory rate data under the Comparisons tab.

While the Apple Watch can provide valuable insights into your sleep patterns, it is important to remember that it is not a medical device and should not be relied upon as such. If you have concerns about your sleep or are experiencing health issues, you should consult a doctor. Additionally, obsessing over the data provided by your Apple Watch may be detrimental to your sleep and overall well-being.

Frequently asked questions