Herbie Murray
The Apple Watch has a built-in sleep tracker, which can be used to track your sleep and set up sleep schedules. To use the sleep tracker, you must ensure that your Apple Watch is charged to at least 30% before going to bed, and that Sleep Tracking is enabled on your watch. You can also set up sleep schedules on your iPhone, and view your sleep history on the Health app.
| Characteristics | Values |
|---|---|
| WatchOS version | 7 or later |
| iPhone version | 6S or newer |
| iOS version | 14 or newer |
| Battery | At least 30% before bed |
| Wear time | At least 1 hour |
| Fit | Snug |
| Charging reminders | On |
| Sleep schedule | Customizable |
| Sleep goal | Customizable |
| Sleep data | Time and percentage spent awake or in REM, core, or deep sleep |
| Sleep history | Past week, month, or 6 months |
| Sleep Focus | On |
| Wind Down | On |
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What You'll Learn
Setting up sleep tracking on Apple Watch 4
Step 1: Check Compatibility and Requirements
Firstly, ensure your Apple Watch 4 is running watchOS 7 or later. Sleep tracking was introduced in watchOS 7, and more advanced features were added in watchOS 9. Additionally, make sure your iPhone is running iOS 14 or newer.
Step 2: Open the Health App on Your iPhone
The sleep functions on Apple Watch are integrated with the Health app on your iPhone. Open the Health app and tap "Browse" at the bottom of the screen. Then, tap on "Sleep."
Step 3: Set Up Sleep Tracking
In the Sleep section of the Health app, tap "Get Started" under "Set Up Sleep." From here, you can set your sleep goals, including the number of hours you want to sleep, your desired bedtime, and wake-up times. You can also enable the "Sleep Focus" feature, which simplifies your Lock Screen and reduces distractions before your scheduled bedtime.
Step 4: Enable Sleep Tracking on Apple Watch
To enable sleep tracking on your Apple Watch, open the Watch app on your iPhone. Tap the "My Watch" tab, then scroll down and tap "Sleep." Here, you will find the option to turn on "Track Sleep with Apple Watch." Make sure to also enable "Charging Reminders" so that your watch can notify you to charge it before bedtime.
Step 5: Wear Your Apple Watch to Bed
Now that you have set up sleep tracking, it's time to wear your Apple Watch to bed. Ensure that your watch is charged to at least 30% before going to sleep, and wear it for at least one hour to ensure accurate data collection. Also, make sure the watch fits snugly on your wrist for optimal tracking.
Step 6: View Your Sleep Data
To view your sleep history and insights, open the Health app on your iPhone and tap "Browse", followed by "Sleep." Here, you can see data on your recent nights of sleep and make adjustments to your sleep schedule. You can also access more detailed information by tapping "Show More Sleep Data."
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Viewing sleep data on iPhone
To view your sleep data on your iPhone, you must first ensure that your Apple Watch is set up to track your sleep. To do this, open the Watch app on your iPhone and tap the My Watch tab. Then, tap Sleep and turn on Track Sleep with Apple Watch.
Once you have worn your Apple Watch to sleep for at least one hour, you can view your sleep data on your iPhone. Open the Health app on your iPhone and tap Browse at the bottom of the screen. Then, tap Sleep. If you have Sleep saved 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. Tap Show More Sleep Data and select a category to review additional sleep details. You can view the time and percentage you spent awake or in REM, Core, or Deep sleep.
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Understanding sleep data
To understand your sleep data, you need to first ensure that your Apple Watch is set up to track your sleep. This can be done by opening the Health app on your iPhone and tapping Browse at the bottom of the screen, then tapping Sleep. From here, you can view data on recent nights of sleep and set your sleep schedule.
Once you have sleep tracking enabled, you can view your sleep history by opening the Health app on your iPhone or iPad. Tap Browse at the bottom of the screen, then tap Sleep. Here, you can view the time and percentage you spent awake or in REM, Core, or Deep sleep. You can also view your sleep history for the past week, month, or six months by tapping W, M, or 6M at the top of the chart, respectively.
The Apple Watch uses an accelerometer, heart rate sensor, and blood oxygen sensor to approximate your sleep stages. It combines N1 and N2 sleep into Core sleep, while N3 corresponds to Deep sleep, and REM is REM sleep. The average Apple Watch user gets 49 minutes of deep sleep per night, which is about 13% of their total sleep time. If you spend 18% of your total sleep time in deep sleep, you are in the top 10% of sleepers. Conversely, if only 7% of your sleep time is deep sleep, you are in the bottom 10%. The average Apple Watch user spends 20% of their time in REM sleep, with most people spending between 15-25% of their time in this stage.
In addition to sleep stages, the Apple Watch can also track your breathing rate while you sleep, which can provide insights into your overall health. However, it is important to note that the watch is not measuring brain electrical activity, and respiratory rate measurements are not intended for medical use.
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Troubleshooting sleep tracking
If you're having trouble tracking your sleep with your Apple Watch, there are several troubleshooting steps you can try. Here are some detailed instructions to help you resolve the issue:
Check Sleep Tracking is Enabled
Firstly, ensure that sleep tracking is enabled on both your Apple Watch and iPhone. Open the Health app on your iPhone and navigate to the Browse tab. Tap on Sleep and follow the prompts to set up your sleep schedule and enable sleep tracking.
Update Software
Outdated software can cause glitches and bugs, so make sure that both your Apple Watch and iPhone are running the latest versions of watchOS and iOS. Check for updates in the Settings app on your iPhone and in the Watch app.
Restart Devices
A simple restart of your Apple Watch and iPhone can often resolve minor software issues affecting sleep tracking.
Adjust Fit
Ensure that your Apple Watch is snug but comfortable on your wrist. If the watch is too loose, the accelerometer may register too much movement during your sleep, affecting the accuracy of the tracking.
Charging Reminders
Turn on Charging Reminders to remind yourself to charge your Apple Watch before bedtime. A dead battery will result in no sleep data being recorded.
Unpair and Re-pair Devices
Try unpairing and then re-pairing your Apple Watch to your iPhone. This can sometimes resolve connectivity issues that may be affecting sleep tracking.
Contact Apple Support
If you've tried all the above steps and are still encountering problems, consider contacting Apple Support for further assistance. They can help diagnose the issue and offer more specific solutions or advanced troubleshooting steps.
Additionally, if you're still facing issues with the native sleep tracking of your Apple Watch, there are alternative third-party apps available, such as AutoSleep and Sleep++, which can provide detailed sleep tracking and analysis.
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Third-party sleep tracking apps
Third-party sleep-tracking apps for the Apple Watch can offer more detailed data than Apple's native sleep-tracking features. AutoSleep is a popular third-party sleep-tracking app for the Apple Watch that has received "Best of" awards from the App Store every year since 2018. The app offers a lot of data, including sleep apnea tracking, insightful sleep apnea gauges, trend-based graphs, and widgets. It also supports third-party devices that send SpO2 data to Apple Health. AutoSleep requires watchOS 4.0 or later and offers total privacy with no user analytics tracking, advertising plugins, 3rd party code, or data upload.
Another option for third-party sleep-tracking apps is to use the features introduced with watchOS 7 and iOS 14, such as Wind Down and Sleep Mode, and track data using third-party sources. This allows for automatic sleep detection, so you don't have to remember to manually start a sleep-tracking session every night before bed. These apps also integrate with Apple's Health app, providing an overview of your sleep data alongside other health metrics.
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