Ashwin Lewis
Apple has introduced several ways to track your sleep using your iPhone or Apple Watch. The iPhone's Health app can help you establish healthy sleeping patterns by allowing you to set sleep goals, bedtime and wake-up times, and wind-down shortcuts. The Apple Watch, on the other hand, has a dedicated Sleep app that can track your sleep duration, sleep stages, and respiratory rate. Third-party apps are also available for more comprehensive sleep tracking and analysis.
| Characteristics | Values |
|---|---|
| Sleep tracking | Enabled through the Health app on iPhone or the Sleep app on Apple Watch |
| Sleep data | Time spent in each sleep stage (REM, Core, Deep), sleep duration, sleep trends, sleep history, respiratory rate |
| Sleep schedules | Customizable sleep and wake-up times, sleep goals, wind-down times, and shortcuts |
| Sleep Focus | Limits distractions before bedtime and protects sleep |
| Third-party apps | Available for download on the Apple Watch App Store or transfer from iPhone |
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What You'll Learn
Sleep tracking with Apple Watch
Sleep tracking is an important feature of the Apple Watch, which can help you understand your sleep patterns and improve your sleep quality. Here is a guide on how to use the sleep tracking feature on your Apple Watch:
Firstly, ensure your Apple Watch is set up for sleep tracking. This option is available during the initial setup if you have already paired your Apple Watch with your iPhone. If you have paired the devices after setup, you can still enable sleep tracking on your Apple Watch later.
Next, make sure your Apple Watch is charged to at least 30% before you go to bed. You will receive a prompt to charge your watch if it falls below this threshold. When your watch is sufficiently charged, wear it to bed. It is recommended that you wear your Apple Watch for at least one hour each night to receive sleep data.
The Apple Watch uses motion detection to track your sleep when you wear it to bed. It can estimate the time spent in different sleep stages, such as REM, Core, and Deep sleep, as well as track your Respiratory Rate and heart rate. It also focuses on the time you go to bed and your pre-sleep wind-down activities.
After a good night's rest, you can view your sleep data on both your Apple Watch and iPhone. On your watch, open the Sleep app and turn the Digital Crown to see your Sleep Stages data, Time Asleep, and Sleep Duration for the last 14 days. On your iPhone, open the Health app and tap Browse, then tap Sleep to view your sleep history. You can also tap Show More Sleep Data for additional details, such as the average time spent in each sleep stage.
Additionally, you can create multiple sleep schedules and set sleep goals, Bedtime, and Wake Up times. You can also adjust your Wind Down time and enable Sleep Focus to reduce distractions before bedtime.
If you feel the built-in Sleep feature is not sufficient, you can also explore third-party sleep tracking apps available on the App Store for watchOS 6 or higher. These apps can provide additional insights and help you track your sleep patterns more comprehensively.
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Sleep tracking with iPhone
Sleep tracking is an important feature of the iPhone, which can help you establish healthy sleeping patterns and gain a clearer picture of your sleep habits. The Health app on your iPhone can help you set a sleep goal and create a customized sleep schedule. To get started, open the Health app on your iPhone and tap 'Get Started' under 'Set Up Sleep'. You can then set the number of hours you'd like to sleep, your bedtime, and wake-up times. You can also set your Sleep Mode, which allows you to activate Do Not Disturb mode around your bedtime. Additionally, you can set up Wind Down Shortcuts, which are shortcuts to activities that may help you relax before bed.
If you have an Apple Watch, you can pair it with your iPhone to track your sleep. Make sure your Apple Watch is charged to at least 30% before bed and enable Sleep Tracking. Wear your Apple Watch to bed and make sure you have it on for at least one hour. The Apple Watch uses your motion to detect sleep and will track your sleep duration, the time spent in each sleep stage (REM, Core, and Deep sleep), and your sleep trends over the past 14 days. You can view your recent sleep data on your Apple Watch by opening the Sleep app and turning the Digital Crown.
To view your sleep history on your iPhone, open the Health app and tap 'Browse' at the bottom of the screen. Tap 'Sleep' and you will see a bar graph of your sleep history for the past week, month, or six months. You can also tap 'Show More Sleep Data' to review additional details such as the time and percentage you spent awake or in different sleep stages.
If you feel that the built-in Sleep feature is not sufficient, you can use a third-party app to track your sleep. You can download a sleep tracking app directly to your Apple Watch or transfer a sleep tracking app from your iPhone to your watch. These apps can monitor your sleep duration, sleep quality, and sleep patterns. However, it is important to note that these apps may not be 100% accurate and are not intended for medical use.
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Third-party sleep tracking apps
Apple's Health app allows you to track your sleep using your Apple Watch. However, there are also several third-party sleep-tracking apps available on the App Store. These apps can be used with or without an Apple Watch and often offer additional features such as smart alarms and sounds to help you fall asleep. Here are some examples:
Sleep Cycle
Sleep Cycle is a popular sleep-tracking app that uses sound analysis to identify sleep states. It offers a range of features, including detailed sleep statistics and daily sleep graphs, alarm melodies, and the ability to capture snoring, sleep talking, and other sounds. The app also integrates with Apple Health to exchange sleep analysis data. Sleep Cycle uses patented sound technology or an accelerometer to track sleep, so you don't need to place your phone too close to you – on a nightstand should suffice.
Oura
The Oura app is a comprehensive sleep tracker that can be used with a wearable device, such as the Oura Ring. The app learns your sleep patterns and provides personalized tips and reminders, such as when to start winding down for bed. The app is free to download, but to access all the features, you need to purchase the Oura Ring and a membership.
SleepWatch
SleepWatch is another sleep-tracking app that uses sound, the time you go to bed, and data from the Apple Watch, like heart rate and movement, to track your sleep cycles.
Sonar-enabled apps
Some apps use sonar technology, emitting inaudible sound waves from your phone's speakers that deflect off your chest as you breathe. The shape of the deflected waves varies depending on the rhythm and depth of your breath, which changes as your brain shifts during different sleep stages. However, these apps require specific phone compatibility and proper phone placement, such as on a nightstand close to the height of your chest.
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Respiratory rate tracking
Apple Watch uses motion detection to track sleep when worn to bed. The Sleep app on the Apple Watch can estimate the time spent in different sleep stages, including REM, Core, and Deep sleep, as well as the number of times the wearer wakes up.
The Apple Watch Series 3 or later with watchOS 8 or later can measure and track the wearer's respiratory rate during sleep. This feature is also available on the Apple Watch Ultra. The watch automatically measures and records the number of breaths the wearer takes per minute while asleep. This data can be viewed in the Health app on the connected iPhone or iPad. To access this data, tap 'Browse' at the bottom of the screen, then tap 'Respiratory' and 'Respiratory Rate'. The Sleep entry will show the range of the wearer's respiratory rate during sleep.
It is important to note that respiratory rate measurements are not intended for medical use. To disable respiratory rate tracking, go to the Settings app on the Apple Watch, then navigate to Privacy & Security > Health. Tap 'Respiratory Rate' and turn it off. Alternatively, open the Apple Watch app on the connected iPhone, tap 'My Watch', then tap 'Privacy' and turn off 'Respiratory Rate'.
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Sleep schedules
Sleep is essential for your overall health. The Health app on your iPhone can help you establish a healthy sleep routine and set up a sleep schedule.
To set up a sleep schedule, open the Health app on your iPhone and tap Get Started under Set Up Sleep. Then, you can set your Sleep Goals, which is the number of hours per night you would like to sleep. You can also set your Bedtime and Wake Up times, and your Sleep Mode, which is whether you want to activate Do Not Disturb mode around your bedtime. You can also set Wind Down Shortcuts, which are shortcuts to activities that may help you relax before bed.
If you have an Apple Watch, you can also use the Sleep app to create sleep schedules to help you meet your sleep goals. To do this, go to the Sleep app on your Apple Watch and follow the onscreen instructions. You can also open the Health app on your iPhone, tap Browse, tap Sleep, and then tap Get Started (below Set Up Sleep). In the Sleep app, you can set a new wake-up time by turning the Digital Crown to set a new time. If you don't want your Apple Watch to wake you in the morning, you can turn off the alarm.
You can also adjust your wind-down and sleep goals as needed on your iPhone or Apple Watch. To do this, open the Health app, tap Browse at the bottom of the screen, then tap Sleep. If you have Sleep saved to your Favorites list, you can access it from the Summary page in the Health app. Tap Full Schedule & Options, then tap Wind Down or Sleep Goal under Additional Details. Adjust your time, then tap Wind Down or Sleep Goal to save your changes.
If you want to update your sleep schedule, you can make changes to your full schedule or for the Next Wake Up Only. You can also create multiple sleep schedules, such as one for weekdays and another for weekends.
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Frequently asked questions
To set up sleep tracking on your Apple Watch, you need to enable the feature and ensure your watch is charged to at least 30% before you go to bed. You can also adjust your wind-down and sleep goal on your iPhone or 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.
The iPhone's sleep-monitoring abilities are not as sophisticated as the Apple Watch. The iPhone will record when you last use your phone at night and when you first use it in the morning. It can confirm that you’re not using your phone during the night but it can’t tell you whether you’re getting quality sleep or not.
