Iphone Sleep Tracking: No Watch Required

The iPhone's built-in Health app can be used to track sleep without requiring additional devices like the Apple Watch. The Health app uses the iPhone's motion sensors and accelerometer to detect and analyze movement and sleep patterns. Users can input their typical bedtime and wake-up times, which serve as reference points for the app to gauge sleep duration and schedule. The app also considers contextual cues such as bedtime routines and device usage patterns to refine its understanding of the user's sleep habits. However, some users have reported issues with sleep tracking on the iPhone, and some features like In Bed have been removed in iOS 18. Third-party apps like SleepWatch can also be used for sleep tracking without an Apple Watch, but these apps may have limited features compared to those integrated with the Apple ecosystem.

The Health app

To set up sleep tracking in the Health app, you need to input your typical bedtime and wake-up time. This information serves as a reference point for the app to gauge your sleep duration and schedule. The app also considers contextual cues such as your bedtime routine and device usage patterns to further refine its understanding of your sleep habits. For example, it may recognize when you've dimmed the screen or enabled "Do Not Disturb" mode as indicators that you're preparing for sleep.

Once you've set up your sleep schedule, you can access your sleep data by opening the Health app and tapping "Browse" at the bottom of the screen. Then, tap "Respiratory" and select "Respiratory Rate" to view your respiratory rate during sleep. If you're using an iPad, you'll need to tap the sidebar to open it and then tap "Respiratory".

Additionally, the Health app allows you to set sleep goals and create a customized sleep schedule. You can also enable Sleep Focus to reduce distractions on your iPhone and Apple Watch by simplifying your Lock Screen at your scheduled bedtime.

It's worth noting that while the Health app offers a convenient way to track your sleep, some users have reported that wearing an Apple Watch yields better data. Some users have also reported issues with the ""Track Time in Bed with iPhone" feature being removed in iOS 18, impacting their ability to track basic sleep patterns.

To enhance your sleep tracking experience, you can also explore third-party apps like SleepWatch, which offers features such as Restedness and Fatigueness tracking, providing insights into how your sleep impacts your daily energy levels.

Motion detection

Apple's Health app, represented by a white icon with a red heart, can be used to track your sleep without an Apple Watch. The app uses your iPhone's built-in motion sensors and accelerometer to analyse your movement patterns during sleep. It can detect when you fall asleep, wake up, and transition between sleep stages.

The motion sensors and accelerometer in your iPhone can detect subtle movements, even when the phone is placed on your bedside table. This is achieved through the accelerometer, which detects your movement patterns when you sleep, helping to determine whether you're in deep or light sleep. This option requires you to have your phone in your bed.

The Sleep Cycle app also offers motion detection through the microphone and accelerometer. The microphone tracks your sleep by analysing the sounds you make during the night, including your movement, the noises you make, snoring, coughing, and whether you're in deep or light sleep. The accelerometer method does not record sounds but detects your movement patterns to determine the depth of your sleep.

The Health app considers contextual cues such as your bedtime routine and device usage patterns to refine its understanding of your sleep habits. For example, it may recognise when you've dimmed the screen or enabled "Do Not Disturb" mode as indicators that you're preparing for sleep.

Scheduled sleep times

The Health app on the iPhone has a built-in sleep tracking feature that does not require an Apple Watch or any other external device. The app uses the iPhone's built-in motion sensors and accelerometer to analyse movement patterns during sleep. It can detect when you fall asleep, wake up, and transition between sleep stages.

To set up sleep tracking in the Health app, input your typical bedtime and wake-up time. This information serves as a reference point for the app to gauge your sleep duration and schedule. The app also considers contextual cues such as your bedtime routine and device usage patterns to further refine its understanding of your sleep habits. For example, it may recognize when you've dimmed the screen or enabled "Do Not Disturb" mode as indicators that you're preparing for sleep.

To set up sleep tracking, open the Health app on your iPhone. The app is represented by a white icon with a red heart. Go to the Browse tab at the bottom of the screen and scroll down to select Sleep under the "Browse All" section. Tap "Get Started" to set up sleep tracking and set your sleep schedule by adjusting the bedtime and wake-up time according to your typical routine, then tap Next.

You can also create multiple sleep schedules—for example, one for weekdays and another for weekends. To set a new wake-up time, tap the wake-up time, turn the Digital Crown to set a new time, and then tap the checkmark to save. You can also turn on an alarm and adjust the sound and haptics. Tap the left arrow in the upper-left to save your changes for the following day.

Contextual cues

The Health app on the iPhone considers contextual cues such as bedtime routines and device usage patterns to refine its understanding of a user's sleep habits. For example, it may recognise when the user has dimmed the screen or enabled "Do Not Disturb" mode as indicators that they are preparing for sleep. The app can also detect when the user falls asleep, wakes up, and transitions between sleep stages.

The Health app can be used to set up a sleep schedule by adjusting the bedtime and wake-up time according to the user's typical routine. The app can also be used to set sleep goals and reduce distractions by simplifying the Lock Screen and turning on Sleep Focus at the scheduled bedtime. Certain people or apps can be given permission to notify the user.

The SleepWatch app can be used without an Apple Watch. It features a Restedness function that lets users track how well-rested they feel upon waking up each morning. The Fatigueness feature sends users a notification each day asking how fatigued they feel, which is then automatically logged into their sleep history. SleepWatch will then analyse the responses to deliver insights into how sleep is impacting the user's restedness or fatigue level.

Third-party apps

The second method does not require wearing the Apple Watch to bed. Instead, you simply put your watch on charge before you go to sleep, and AutoSleep will know that you have finished sleeping when you touch your iPhone or put your watch back on in the morning. Other apps that use this method of tracking sleep through movement during the night while the phone is placed on the mattress include Sleep Cycle and Life Cycle. Sleep Cycle provides basic sleep tracking features for free, with more advanced features available through a subscription. Similarly, Life Cycle offers basic sleep tracking for free, informing users when they went to sleep and woke up.

Other third-party sleep-tracking apps for iOS include SleepRoutine, SleepScore, and Pillow. SleepRoutine costs $7/month or $60/year and provides a report for each night, breaking down sleep into awake, light, deep, and REM stages. It also includes a smart alarm function that wakes users gently. However, the app can be unreliable, occasionally failing to provide a report in the morning.

Frequently asked questions