Tracking Rem Sleep: Apple Watch's Hidden Power

Tracking your sleep with an Apple Watch is a great way to gain insight into your sleeping habits and trends over time. The Sleep app on Apple Watch can help you create sleep schedules to meet your sleep goals. By wearing your watch to bed, you can estimate the time spent in each sleep stage – REM, Core, and Deep – as well as when you wake up. In the morning, you can open the Sleep app to learn about your sleep trends over the past 14 days.

To access the Sleep app, your Apple Watch must be running watchOS 7 or later on a Series 3 or newer model. You will also need an iPhone 6s or later running iOS 14 or higher. Before tracking your sleep, you must set up a sleep schedule on your iPhone or Apple Watch. You can also download third-party sleep-tracking apps, which can offer more in-depth data than Apple's native app.

How to set up sleep tracking on the Apple Watch

Setting up sleep tracking on the Apple Watch is a straightforward process and can be done via the watch itself or through the Health app on your iPhone. Here's a step-by-step guide on how to set it up:

Setting Up Sleep Tracking on Apple Watch:

• Press the Digital Crown on your Apple Watch to open the App View.
• Launch the Sleep app by tapping on the blur bed icon.
• Toggle the switch next to Sleep Schedule to turn it on. It will turn green when activated.
• Tap on "Set Your First Schedule."
• If you want the schedule to apply only on specific days, tap "Every Day" and then uncheck the days you want to exclude. Otherwise, you can set it for every day of the week.
• Set your wake-up time by rotating the Digital Crown and then tap "Set."
• Decide whether to turn the alarm on or off. If enabled, you can choose the vibration type and sound from the "Sounds & Haptics" button. If your watch is in silent mode, the alarm will be replaced by a tap on your wrist.
• Your suggested bedtime is based on your Sleep Goal. To adjust this, go back to the "Full Schedule" menu, swipe down, and tap "Sleep Goal." From here, you can adjust the hours and minutes as needed.

Setting Up Sleep Tracking on iPhone:

• Launch the Health app on your iPhone.
• Tap the "Browse" tab in the bottom-right corner of the screen.
• Scroll down and select "Sleep."
• Tap "Sleep Schedule" under "Your Schedule."
• If Sleep Schedule is off, toggle the switch to turn it on. It will turn green when activated.
• Under "Full Schedule," tap "Set Your First Schedule."
• Tap the blue circles under "Days Active" to enable or disable Sleep Schedule for specific days of the week.
• Drag the ends of the sleep block around the clock graphic to set your desired sleep duration, bedtime, and wake-up time.
• Scroll down to the "Alarm Options" section. Here, you can turn the wake-up alarm on or off, adjust the volume, select the vibration type and sound, and enable or disable the snooze function.
• Tap "Add" in the top-right corner when you're done.
• If you want to add a different schedule for other days (e.g., the weekend), tap "Add Schedule for Other Days" and customize your options accordingly.
• Note: If this is your first time setting up a Sleep Schedule, after opening the Health app and navigating to the Sleep section, tap "Get Started" and set a sleep goal before adjusting your schedule.

Additional Tips:

• To view your sleep data, open the Sleep app on your Apple Watch or the Health app on your iPhone. The data includes the total sleep duration, a graph of sleep stages, a breakdown of sleep stages, and your sleep average over the past 14 days.
• If you want more detailed sleep data, consider using third-party sleep tracking apps such as AutoSleep, Sleep++, Pillow, NapBot, SleepWatch, or Sleep Cycle. These apps offer more in-depth insights into your sleep patterns and are available on the App Store.
• Remember to manage your Apple Watch's battery life. It's recommended to charge your watch before bed to ensure it lasts through the night. You can also set charging reminders to prompt you to charge your watch before your scheduled sleep time.

How to view sleep tracking data on the Apple Watch

To view your sleep tracking data on the Apple Watch, you need to first ensure that sleep tracking is enabled on your device. To do this, your Apple Watch must be running watchOS 7 or later on a Series 3 or newer, SE, or Ultra model. Additionally, you'll need an iPhone 6s or later running iOS 14 or higher.

Once your device is set up, you can follow these steps to view your sleep tracking data:

• Open the Sleep app on your Apple Watch.
• Turn the Digital Crown to view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days.
• For a more detailed view, open the Health app on your iPhone.
• In the Health app, tap 'Browse' at the bottom of the screen, then tap 'Sleep'.
• You will see a bar graph showing your daily sleep data by default. You can change the time period by tapping 'W' for weekly data, 'M' for monthly data, or '6M' for data from the past six months.
• For even more details, tap 'Show More Sleep Data' and select a category to review additional sleep details, such as Stages, Amounts, and Comparisons.
• In the 'Stages' section, you can view the time and percentage you spent Awake or in REM, Core, or Deep sleep.
• The 'Amounts' section provides details such as your Sleep Goal, Time Asleep, and Average Time in Bed.
• In the 'Comparisons' section, you can view your Heart Rate and Respiratory Rate in relation to your time spent asleep. For Apple Watch Series 8 or later, you can also compare changes in your nightly wrist temperature data.

Third-party apps for sleep tracking on the Apple Watch

Third-party apps can be a great way to gain new insights into your sleeping habits and trends over time. Here are some of the best third-party sleep-tracking apps for the Apple Watch:

AutoSleep

AutoSleep is one of the most popular sleep-tracking apps on the App Store. It provides in-depth data on sleep, sleep quality, heart rate, deep sleep, and more. The app uses a system of rings to help you monitor your sleep, similar to the Activity Rings on your Apple Watch. AutoSleep also has an excellent Apple Watch application that makes it easy to get a quick look at the current day's sleep data. There is also a "readiness" score that predicts how ready you are for the day based on your sleep. The app costs $4.99 as a one-time purchase, with no additional subscriptions or hidden charges.

Sleep++

Sleep++ is another popular sleep-tracking app with support for automatic sleep detection, bedtime reminders, sleep goals, and more. The main interface provides a detailed look at your sleep habits over the past few days, with data on sleep trends, cycles, and phases. Sleep++ also offers a "Readiness Score," making it easy to know when you should take it easy and recharge. The app is completely free, with an optional in-app purchase to remove advertisements.

Pillow

Pillow is a favourite among third-party iOS sleep trackers, with impressive reviews. It offers automatic and manual sleep tracking, detailed sleep reports, heart rate analyses, and audio recordings. Pillow is free to download and use, but you'll need to upgrade to a paid version for premium features, such as integrating with the Apple Health app. A monthly subscription costs $9.99, while an annual subscription is $39.99.

HeartWatch

HeartWatch is a heart rate tracking app that also maps your heart rate data to your sleep habits. This lets you compare your sleeping and waking heart rates. The app costs $5.99, with no additional in-app purchases or subscriptions required.

SleepWatch

SleepWatch is one of the most popular sleep-tracking apps on the iPhone and Apple Watch, with over 300,000 ratings and an average of over 4.5 stars. The app uses artificial intelligence to make recommendations for improving your sleep based on your stats. The premium option includes access to an online community to compare statistics and get recommendations from others. SleepWatch is free to use, but you can upgrade for $4.99 per month or $29.99 per year to unlock most features.

How to set up sleep tracking on the iPhone

Sleep tracking is a large part of the Apple Watch's wide range of health features. Here's how to set up sleep tracking on your iPhone:

Enabling Sleep Mode on Apple Watch

Firstly, you need to set up the Sleep app on your Apple Watch. This will not only track your sleep but also ensure that your smartwatch doesn't disturb you with notifications or a bright screen.

• Open the Sleep app on your Apple Watch (press the digital crown and choose the blur bed icon from the apps) or use your iPhone to open the Health app, tap Browse, then Sleep.
• Under Set Up Sleep, select Get Started.
• Follow the on-screen instructions to set up your sleep preferences.

Sleep Preferences

• Sleep Schedule: This tool helps you reach an hourly sleep goal by reminding you when it is time to go to bed. You can also set a recurring alarm.
• Sleep Focus: If you don't want your Apple Watch buzzing with notifications or the screen lighting up while you sleep, enable Sleep Focus. This includes Wind Down, a feature that turns off distractions 45 minutes before your scheduled bedtime.
• Sleep: This is the actual sleep-tracking portion of the Sleep app.

Setting Up Sleep Tracking on iPhone

To view your sleep data in more detail, use your iPhone. Here's how to set up sleep tracking on your iPhone:

• Open the Health app on your iPhone.
• Tap the Browse tab in the bottom-right corner of the screen.
• Scroll down and select Sleep.
• Tap Sleep Schedule under "Your Schedule".
• If Sleep Schedule is off, tap the switch to toggle it on.
• Under "Full Schedule," tap Set Your First Schedule.
• Tap any of the blue circles under "Days Active" to disable Sleep Schedule on specific days of the week.
• Drag the ends of the sleep block to set your sleep goal, bedtime, and wake-up time.
• Scroll down to reveal your Alarm options. Use the switch next to Wake Up Alarm to turn the alarm on or off. If enabled, you can select the vibration type, sound, and volume, and allow for a snooze.
• Tap Add in the top-right corner when you're done.
• To add a different schedule for other days, tap Add Schedule for Other Days and customise your options as above.

Note: If this is your first time setting up a Sleep Schedule, after opening the Health app and navigating to the Sleep section, tap "Get Started" and set a sleep goal before adjusting your sleep schedule.

Viewing Sleep Data on iPhone

• Open the Health app on your iPhone.
• Tap the Browse tab, then select Sleep.
• Tap D, W, M, or 6M to show your sleep data for the day, week, month, or 6 months.
• Tap "Show More Sleep Data" under the sleep graph to show the time in each sleep stage.

Tips

• If you're concerned about your Apple Watch's battery life, charge it for an hour or two before sleep, and it should last the entire night.
• Apple Watch Series 3 and later offer basic sleep tracking, but you'll need an Apple Watch Series 4 or later for more advanced sleep tracking.
• For sleep tracking with sleep stages, you'll need watchOS 9 and one of the following models: Apple Watch Series 4, 5, 6, 7, 8, or SE (2020 or 2022).

How to view sleep tracking data on the iPhone

To view your sleep tracking data on your iPhone, you'll need to make sure you have the latest version of iOS and watchOS. You'll also need to ensure your Apple Watch is charged to at least 30% before you go to bed, and that you wear it to sleep for at least one hour.

To view your sleep history, open the Health app on your iPhone and tap 'Browse' at the bottom right, then tap 'Sleep'. You can then view your sleep data by week or month by tapping the tab at the top of the screen. To change the time span displayed in the graph, swipe the graph left or right. To view the details for a day, tap the column for that day.

The sleep tracking data will show you the time and percentage you spent awake or in REM, Core, or Deep sleep. You can also view your Sleep Duration details, such as your Sleep Goal and Time Asleep. Additionally, you can view your Heart Rate and Respiratory Rate in relation to your time spent asleep.

If you have an Apple Watch Series 8 or later, or any model of Apple Watch Ultra, you can also compare changes in your nightly wrist temperature data.

Frequently asked questions