Apple Sleep Tracker: How Does It Work?

Apple Watch users can track their sleep using the Sleep app. The watch uses your motion to detect sleep when worn to bed. The Sleep app allows users to create sleep schedules to help meet their sleep goals. It can estimate the time spent in each sleep stage, including REM, Core, and Deep sleep, as well as when the user wakes up. Users can also set up wind-down and bedtime reminders, and Sleep Focus, which limits distractions before bedtime. Third-party apps, such as Pillow, AutoSleep, and Sleep Cycle, are also available for download and offer additional features such as recording sounds during sleep.

Setting up the Sleep app

First, ensure your Apple Watch is running watchOS 7 or later on a Series 3 or newer model, paired with an iPhone 6s or later running iOS 14 or higher. Keep your Apple Watch charged to at least 30% before bed to enable sleep tracking.

Now, let's begin setting up the Sleep app:

• Open the Health app on your iPhone: Access the Health app and tap "Browse" at the bottom of the screen. From there, select "Sleep" to begin the setup process.
• Set Your Sleep Goal: Determine the number of hours you'd like to sleep and set it as your sleep goal. This will help you create a personalised sleep schedule.
• Bedtime and Wake Up Times: Define your desired bedtime and wake-up times. You can use the curved slider to adjust these times. If the slider turns orange, it indicates that your schedule needs adjustment to align with your sleep goal.
• Sleep Focus: Decide whether to enable Sleep Focus. This feature simplifies your Lock Screen and minimises distractions before and during your sleep.
• Wind Down Time: Set your wind-down time, which is the period before your bedtime when you can start reducing distractions and easing into a restful state.
• Notifications: In the Allow Notifications section, choose which contacts can reach you or send notifications while you're asleep.
• Save Your Schedule: Once you've made all the necessary adjustments, tap "Done" to save your sleep schedule.
• Access Sleep Data: After a night of wearing your Apple Watch, open the Sleep app to view your sleep data. You can see the time spent in each sleep stage (REM, Core, and Deep) and your sleep trends over the past 14 days.

Additionally, you can customise your alarm within the Sleep app. Tap "Alarm" to turn it on and adjust the sound, volume, and haptics according to your preferences. Remember that you can always make changes to your sleep schedule and update your wake-up time as needed.

It's worth noting that Apple also offers the option to use third-party sleep tracking apps, such as AutoSleep and Sleep Cycle, which some users have found to be more effective than the native Sleep app. These apps provide additional features, such as snoring detection and power nap tracking, but may require subscriptions.

Creating sleep schedules

Step 1: Set Up Sleep Tracking

First, ensure your Apple Watch is set up for sleep tracking. Go to the Watch app on your iPhone, open "My Watch", and select Sleep. Turn on the "Track Sleep with Apple Watch" and "Charging Reminders" options. Make sure your Apple Watch has at least a 30% charge before bed.

Step 2: Open the Health App

On your iPhone, open the Health app. Tap Browse at the bottom of the screen, then tap Sleep. If you don't see Sleep in the initial list, tap Show All Health Categories to find it.

Step 3: Set Your Sleep Goal

Under Additional Details, tap Sleep Goal. Here, you can adjust the number of hours you want to sleep. This is your sleep goal, and it will help guide your sleep schedule.

Step 4: Create Your Sleep Schedule

Tap Full Schedule & Options in the Health app. Here, you can create and edit your sleep schedules. Tap Edit under the sleep schedule, then use the curved slider to set your bedtime and wake-up times. Ensure your schedule aligns with your sleep goal; if it doesn't, the slider will turn orange. You can also create multiple sleep schedules, such as one for weekdays and another for weekends.

Step 5: Adjust Notifications and Focus Mode

In the "Full Schedule & Options", you can also adjust your notification settings and Focus Mode. Decide which contacts are allowed to reach you or send notifications while you sleep. Additionally, you can enable Sleep Focus, which reduces distractions and limits notifications before bedtime to help you wind down.

Step 6: Save and Monitor Your Progress

Once you've set up your sleep schedule, tap Done to save your changes. Remember to wear your Apple Watch to bed so it can track your sleep. In the morning, open the Sleep app to see how much sleep you got and review your sleep trends.

Tracking sleep cycles

Firstly, ensure your Apple Watch is set up for sleep tracking. This requires watchOS 8 or later, with the Sleep app installed. You can download the Sleep app from the App Store on your watch or phone. Make sure your Apple Watch is paired with your iPhone, and enable the "Track Sleep with Apple Watch" feature in the Watch app on your phone.

Next, set up your sleep schedule. Open the Health app on your iPhone and tap "Browse" at the bottom of the screen, then tap "Sleep." Here, you can create a personalized sleep schedule by setting your bedtime and wake-up times, as well as your sleep goal (the number of hours you want to sleep). You can also enable Sleep Focus, which reduces distractions before bedtime and while you sleep.

When it's time for bed, wear your Apple Watch. The watch uses your motion to detect sleep when you wear it to bed. Make sure your watch is charged to at least 30% before bed, as a low battery may interrupt sleep tracking.

In the morning, open the Sleep app on your Apple Watch to see your sleep data. The app will show you the time spent in each sleep stage: REM, Core, and Deep. It will also show your sleep trends over the past 14 days, helping you understand your sleep cycles and patterns.

Additionally, you can explore third-party sleep tracking apps, such as AutoSleep and Pillow, which offer more advanced features like snoring detection and short nap tracking. These apps may provide a more comprehensive analysis of your sleep cycles, but they usually require a subscription.

Third-party apps

Third-party sleep-tracking apps for Apple devices include Sleep Cycle, Pillow, and Fitbit. These apps can be used on Apple Watch, iPhone, or iPad.

Sleep Cycle offers detailed sleep statistics and daily sleep graphs, as well as insights into all sleep stages. It also has features such as a sound recorder, a sleep aid with stories and guides, and alarm melodies. The app can be integrated with Apple Health to exchange sleep analysis data.

Pillow provides sleep statistics and summaries of important sleep metrics, with weekly, monthly, and yearly views. It also allows users to compare their sleep quality with other metrics such as steps, weight, and caffeine consumption. The app includes audio recordings and heart rate analysis to give a full picture of sleep patterns.

Fitbit is another option for Apple users, as it provides a data summary page on its website that is easy to review and understand. However, some users have expressed disappointment with third-party sleep tracking apps for Apple Watch, claiming that they do not integrate Apple Watch data and are inaccurate.

Sleep mode

To set up sleep mode, you need to open the Health app on your iPhone and 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. Here, you can adjust your sleep goal and wind-down time.

You can also create multiple sleep schedules, such as one for weekdays and another for weekends. For each schedule, you can set up a sleep goal, bedtime and wake-up times, and whether to turn on Sleep Focus.

It is important to note that before using the sleep tracking feature, your Apple Watch must be set up accordingly. Make sure your Apple Watch is charged to at least 30% before bed and enable Sleep Tracking. Additionally, ensure that you are running watchOS 7 or later on a compatible Apple Watch model and have an iPhone 6s or later with iOS 14 or higher.

Frequently asked questions