Ashwin Lewis
The Apple Watch can be used to track your sleep and estimate the amount of time spent in various sleep phases, including REM, core sleep, and deep sleep. To use this feature, you must enable sleep tracking and ensure your watch is charged to at least 30% before bed. The watch uses a combination of heart rate monitoring and motion detection to estimate sleep patterns and provides insights into your overall health. While the Apple Watch has a native sleep tracking app, there are also third-party apps available that offer additional features and may provide more accurate data.
| Characteristics | Values |
|---|---|
| Sleep tracking | Enabled through the Health app on iPhone or iPad |
| Sleep schedule | Customizable with bedtime and wake-up times |
| Sleep goals | Customizable with the number of hours of sleep desired |
| Sleep Focus | Limits distractions before and after bedtime |
| Wind Down | Customizable with the amount of time Sleep Focus is active before bedtime |
| Charging reminders | Reminds users to charge the watch before wind-down time |
| Sleep data | Accessible through the Sleep app on the watch or Health app on iPhone or iPad |
| Sleep data history | Accessible for the past week, month, or six months |
| Sleep data details | Includes time and percentage in Awake, REM, Core, and Deep sleep stages |
| Respiratory rate tracking | Measures and records the number of breaths per minute |
| Heart rate tracking | Tracks heart rate during sleep |
| Blood oxygen level tracking | Tracks blood oxygen saturation during sleep |
| Operating system | Requires watchOS 7 or later, iOS 14 or later for basic functionality |
| Operating system (advanced functionality) | Requires watchOS 9 and iOS 16 or later for advanced sleep tracking |
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What You'll Learn
Setting up sleep tracking on Apple Watch
Setting up sleep tracking on your Apple Watch is a straightforward process. Firstly, ensure your Apple Watch is charged to at least 30% before you go to bed with Sleep Tracking enabled. You can also set up a reminder for charging, so if your pre-defined wind-down and sleep schedule coincide with a low battery, your watch will prompt you to charge it.
Next, you need to set up a sleep schedule. Open the Health app on your iPhone and tap 'Get Started' under 'Set Up Sleep'. Here, you can set your sleep goal, which is the number of hours you want to sleep each night. You can also set your bedtime and wake-up times, and enable Sleep Focus, which 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.
After setting up your sleep schedule, you need to wear your Apple Watch to bed for at least one hour each night. The watch uses a combination of heart rate sensors and accelerometers to detect motion and monitor your sleep. It then uses an algorithm to analyse the data and provide you with results, including time spent in each sleep stage, blood oxygen level, heart rate, and respiratory rate.
To view your sleep data, open the Sleep app on your Apple Watch, and turn the Digital Crown to see your Sleep Stages data, Time Asleep, and Sleep Duration for the last 14 days. You can also view your sleep history on your iPhone by opening the Health app and tapping 'Browse' at the bottom of the screen, then tapping 'Sleep'. Here, you can view your sleep history for the past week, month, or six months, and access more detailed sleep data, including the time and percentage you spent awake or in REM, core, or deep sleep.
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Viewing sleep data
To view your sleep data, you must first ensure that the "Track Sleep with Apple Watch" feature is enabled. You must also wear your Apple Watch for at least one hour each night. If you don't wear your watch to bed, your graph may not show any data.
To view your sleep history, open the Health app on your iPhone or iPad. If you're using an iPhone, tap Browse at the bottom of the screen. If you're on an iPad, tap the sidebar to open it. Then, tap Sleep. If you've saved Sleep as a favourite, you can access it from the Summary page in the Health app.
The bar graph is set to "D" for daily by default. 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 six months. You can also tap Show More Sleep Data and select a category to review additional sleep details. This includes the time and percentage you spent awake or in REM, core, or deep sleep.
You can also view your recent sleep data on your Apple Watch. Open the Sleep app on your watch, then turn the Digital Crown to view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days. With Apple Watch Series 3 or later with watchOS 8, you can also measure and track your Respiratory Rate.
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Using Sleep Focus
Sleep Focus is a feature on the Apple Watch that helps you get a good night's sleep by limiting distractions before you go to bed and protecting your sleep after you're in bed. It is a setting that you can choose to turn on when you first create a sleep schedule.
Sleep Focus turns off the watch display, and you can also simplify your Lock Screen to reduce distractions. You can also choose to give certain people or apps permission to notify you. To exit Sleep Focus, you can press and hold the Digital Crown to unlock your Apple Watch, then press the side button to open the Control Center and tap the Sleep app icon.
Sleep Focus is automatically enabled and disabled by the Sleep schedule. However, if you don't want to use a Sleep schedule, you can manually enable Sleep Focus when you go to sleep and disable it when you wake up. You can also choose to not have Sleep Focus turn on automatically by setting up a large sleep schedule.
Sleep Focus is also required if you want to view your wrist temperature in the Vitals app.
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Setting sleep goals
Setting a sleep goal is a great way to start your sleep-tracking journey with the Apple Watch. The Apple Watch allows you to set a sleep goal, which is simply the number of hours you want to sleep each night. This can be done through the Health app on your iPhone or the Sleep app on your Apple Watch.
To set up your sleep goal on your iPhone, open the Health app and tap "Get Started" under "Set Up Sleep". Then, tap "Next" and enter the number of hours you'd like to spend asleep. You can also set your bedtime and wake-up times, and enable Sleep Focus to reduce distractions before bedtime.
If you prefer to set up your sleep goal directly on your Apple Watch, open the Sleep app and turn the Digital Crown to access your Sleep Stages data, Time Asleep, and Sleep Duration for the last 14 days. From here, you can adjust your sleep goal to align with your desired sleep duration.
It's important to note that the Apple Watch requires at least one hour of sleep tracking per night to provide accurate data. Additionally, make sure your Apple Watch is charged to at least 30% before bed to ensure uninterrupted sleep tracking throughout the night.
You can also set multiple sleep schedules to accommodate varying schedules on weekdays and weekends. This flexibility allows you to personalise your sleep goals based on your daily routine.
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Charging reminders
One of the challenges of using an Apple Watch to track your sleep is that you can't charge the device overnight while it's also tracking your sleep. To help with this, Apple Watches with Sleep Tracking enabled will prompt you to charge the device if it's charged to less than 30% before you go to bed. You can also turn on Charging Reminders, which will remind you to charge your watch before your wind-down time and notify you when your watch is fully charged.
Third-party sleep-tracking apps like AutoSleep can also help with charging reminders. AutoSleep lets you set a charge reminder at a convenient time of day, which is usually in the evening. The reminder will show your current battery level and recommend whether you need to charge your watch. You can then snooze the reminder for 10, 30, or 60 minutes, or select "Doing it now", which will remind you in one hour to put your watch back on.
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Frequently asked questions
You can set up sleep tracking on your Apple Watch by first setting a sleep schedule and a sleep goal in the Health app on your iPhone. You can also turn on Sleep Focus, which limits distractions before you go to bed.
The Apple Watch uses your motion to detect when you are asleep. It can estimate the amount of time spent in different sleep stages, including REM, core sleep, and deep sleep.
You can view your sleep data in the Health app on your iPhone or iPad. You can also view recent sleep data on your Apple Watch by opening the Sleep app and turning the Digital Crown.
It is recommended to charge your Apple Watch to at least 30% before bed to ensure it has enough battery for sleep tracking. You can set up charging reminders to notify you when your watch needs to be charged.
