Miya Pearson
The Apple Watch has a built-in sleep tracker, which can be used to monitor sleep cycles and track sleep patterns. To track your sleep, you need to wear your Apple Watch to bed, ensure it is charged to at least 30%, and turn on Sleep Tracking in the Watch app. You can also set up your Sleep Focus, which allows you to customise your home screen and notification settings for bedtime. To view your sleep history, you can open the Health app on your iPhone or iPad and tap Sleep. While the Apple Watch's built-in sleep tracker is a good option, there are also third-party sleep-tracking apps available, such as Pillow, AutoSleep, and Sleep Cycle, which offer additional features such as sound recording and snoring detection.
| Characteristics | Values |
|---|---|
| WatchOS version | 7 or later |
| Apple Watch series | 3 or newer |
| iPhone series | 6S or newer |
| iOS version | 14 or newer |
| Battery charge | At least 30% |
| Sleep tracking battery usage | Around 10% |
| Sleep tracking time | At least 1 hour |
| Sleep schedule setup | On iPhone or Apple Watch |
| Sleep schedule modification | On iPhone or Apple Watch |
| Sleep data access | On iPhone or Apple Watch |
| Sleep analysis | On iPhone |
| Sleep tracking apps | Pillow, Sleep Cycle, AutoSleep, etc. |
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What You'll Learn
Navigating the Apple Watch and iPhone apps
To track your sleep on your Apple Watch, you must first ensure that the "Track Sleep with Apple Watch" setting is enabled. To do this, open the Health app on your iPhone and tap Browse at the bottom of the screen. Then, tap Sleep and Full Schedule & Options. At the bottom of this screen, tap Manage Sleep with Apple Watch to access the Watch app. Here, you can turn on "Track Sleep with Apple Watch".
You can also set up your Sleep Focus, which is optional but gives you access to specialised home screens and notification settings that will turn on at bedtime. To do this, go to the Settings app and tap "Sleep Focus". You can also access this from the Health app by tapping Full Schedule & Options and then Wind Down or Sleep Goal under Additional Details. Here, you can adjust your wind-down and sleep goal as needed.
To view your sleep data, open the Sleep app on your Apple Watch or the Sleep section of the Health app on your iPhone. In the Health app, you can tap Browse, then Sleep, and then Show More Sleep Data to view additional details such as the average time spent in each sleep stage. On your Apple Watch, you can scroll down from the main watch face and tap the card in your Smart Stack with the previous night's sleep to open the Sleep app. Here, you can view your sleep stages, time asleep, and sleep duration for the last 14 days.
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Setting up sleep tracking
Step 1: Check Compatibility and Requirements
Firstly, ensure your Apple Watch and iPhone are compatible with sleep tracking. The sleep tracking feature is available on watchOS 8 or later, and it works with watches from Series 3 onwards, paired with an iPhone 6S or newer, running iOS 14 or later.
Step 2: Prepare Your Apple Watch
Before you go to bed, make sure your Apple Watch is charged to at least 30%. Sleep tracking uses around 10% of the battery, but Apple recommends having at least 30% to ensure your alarm goes off in the morning. For older Apple Watch models, you may need to fully charge it during the day to last through the night.
Step 3: Open the Sleep App
On your Apple Watch, look for the Sleep app, identified by a bed icon with a greenish-blue background. If you can't find it, you can change the screen to display app names instead of icons. Once you've found the Sleep app, open it and scroll down to check or set your sleep schedule.
Step 4: Set Up Sleep Schedule
You can set up your sleep schedule directly on the Apple Watch or through the Health app on your iPhone. If you choose to use your iPhone, open the Health app, tap ''Browse' at the bottom of the screen, and then tap 'Sleep'. Here, you can view data on recent nights of sleep and set your sleep schedule for the future. You can edit your next sleep schedule or create a full sleep schedule that repeats daily and weekly.
Step 5: Turn On Sleep Tracking
To enable sleep tracking, make sure you've turned on 'Track Sleep with Apple Watch'. You can do this in the Health app by tapping 'Full Schedule & Options' from the Sleep screen and then selecting 'Manage Sleep in the Apple Watch App'. This will take you to the Watch app, where you can turn on sleep tracking.
Step 6: Set Up Sleep Focus (Optional)
Sleep Focus is an optional feature that reduces distractions by simplifying your Lock Screen and turning on specialised notification settings at bedtime. You can set up Sleep Focus in the Settings app on your Apple Watch or iPhone.
Step 7: Wear Your Apple Watch to Bed
Finally, wear your Apple Watch to bed! Make sure it's unlocked, and if you have a passcode, ensure that wrist detection is turned on. The watch will use your movement and phone usage to detect whether you're sleeping and estimate your sleep stages.
Remember, you can always refer to Apple Support or seek help from their customer service team if you encounter any issues during the setup process.
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Adjusting sleep schedules
Adjusting your sleep schedule on your Apple Watch is a straightforward process. Firstly, you need to ensure that your Apple Watch is charged to at least 30% before you go to bed, as you will need Sleep Tracking enabled on your Apple Watch.
To adjust your sleep schedule, you can use the Sleep app on your Apple Watch or the Health app on your iPhone. If you are using the Sleep app, simply open the app and scroll down to check or edit your sleep schedule. You can also set up a new wake-up time by tapping the wake-up time and turning the Digital Crown to adjust the time.
If you are using the Health app on your iPhone, tap 'Browse' at the bottom of the screen, then tap 'Sleep'. From here, you can view data on recent nights of sleep and edit your sleep schedule. You can edit your next sleep schedule or your full sleep schedule, which repeats daily and weekly. You can also set up a sleep goal, which is the number of hours you would like to spend asleep. This will determine your suggested bedtime.
If you need to update your sleep schedule, you can make changes to your full schedule or for the 'Next Wake Up Only'. Changes made to your full schedule will apply to all future days, whereas changes made for the 'Next Wake Up Only' will only apply to the following day.
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Viewing sleep data
To view your sleep data, you will need to open the Health app on your iPhone. From there, 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.
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. You can also tap "Show More Sleep Data" for more details, such as the average time spent in each sleep stage.
To see your sleep data on your Apple Watch, scroll down from the main watch face using the digital crown or swipe up with your finger. You will see a card in your Smart Stack with the previous night's sleep data. Tap this to open the Sleep app, which will show you your sleep stages, time asleep, last 14 days' sleep, and your sleep schedule settings.
If you are using a third-party sleep tracking app, such as AutoSleep or Pillow, you can open the app the next morning to see how long you were in bed and how long you actually slept.
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Third-party sleep tracking apps
- AutoSleep: This app automatically tracks your sleep from your Apple Watch without the need for a Watch app or even pressing any buttons. It offers total privacy with no user analytics tracking, advertising plugins, or data uploads. It also has no extra in-app purchases or subscriptions. AutoSleep provides feedback on your sleep health and can help identify areas where you can improve. It also integrates with Sleep Stages from the Apple Sleep app, allowing you to view all the information in AutoSleep.
- Sleep Pulse 3: This is a standalone sleep app for the Apple Watch that tracks your heart rate and motion. It includes a sleep view that you can access when you wake up in the middle of the night, showing your resting heart rate and how long you've been sleeping. Sleep Pulse 3 also allows you to track naps and record sleep talk. All the sleep analysis is done on the Watch itself, rather than on your phone.
- Pillow: Pillow offers daily briefings and sleep trends over time, along with advanced tracking options like heart rate variability and sleep dip. It ranks sleep as disrupted, light, or restful, and provides a percentage that you can work to improve. Pillow also includes data on heart rate variability (HRV) and heart rate. However, some users may find the presentation of data a bit overwhelming.
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Frequently asked questions
To track your sleep with an Apple Watch, you need to wear it to bed. Make sure it is unlocked and, if you have a passcode, ensure wrist detection is turned on. You will also need to enable Sleep Tracking in the Watch app and set the device to Sleep Focus. You can then view your sleep tracking results in the Health app on your iPhone.
To set up Sleep Focus, open the Health app on your iPhone and tap Browse > Sleep > Full Schedule & Options. Tap Sleep Schedule at the top of the screen to turn your sleep schedule on. You can also set up Sleep Focus in the Settings app, which gives you access to specialised home screens and notification settings that will turn on at bedtime.
To set up a sleep schedule, open the Sleep app on your Apple Watch and scroll down to check or set your sleep schedule. You can also set up a sleep schedule on your iPhone by opening the Health app, tapping Browse > Sleep. From here, you can view data on recent nights of sleep and set your sleep schedule for the future.
Yes, you can use a third-party app to track your sleep. Pillow, Sleep Cycle, and AutoSleep are all third-party apps that can be used to track your sleep.
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