Tracking Sleep: Iphone's In-Built Sleep Tracker Explained

There are several ways to track your sleep on an iPhone. One way is to use the Health app, which can be used to gain insights into your sleep habits. This app can be used with or without an Apple Watch. When used with an Apple Watch, the Health app can provide data on the time spent in each sleep stage, as well as your respiratory rate. Without an Apple Watch, the Health app can still be used to track the hours spent in bed, but some users have reported that it is not as accurate. Another way to track sleep on an iPhone is through the Sleep Focus feature, which simplifies your Lock Screen and turns on Sleep Focus at your scheduled bedtime.

Using an Apple Watch

To track your sleep using an Apple Watch, you must first enable the "Track Sleep with Apple Watch" setting. This option is available during setup if you've paired your Apple Watch with your iPhone beforehand. If you pair your Apple Watch after setup, you can still turn on Track Sleep with Apple Watch later.

To enable the setting, open the Watch app on your iPhone, tap the My Watch tab, then tap Sleep. Then tap Track Sleep with Apple Watch to turn on this setting.

Once the setting is enabled, simply wear your Apple Watch to bed. It is important to ensure that your watch fits comfortably on your wrist. If it is too loose, the accelerometer might register too much movement during your natural sleep. You can also turn on Charging Reminders to remind yourself to charge the watch before your Wind Down time.

In the morning, you can view your sleep data in the Health app on your iPhone. Open the Health app, tap Browse at the bottom of the screen, then tap Sleep. If you have Sleep saved to your Favorites list, you can access it from the Summary page in the Health app. The bar graph is set to D (daily) by default, but you can tap W to view your sleep history for the past week, M for the past month, or 6M for the past six months.

Using the Health app

The Health app on your iPhone can be used to track your sleep patterns. The app icon is white with a red heart. To set up sleep tracking, open the app and go to the Browse tab at the bottom of the screen. From there, scroll down and select Sleep under the "Browse All" section. Tap "Get Started" and set your sleep schedule by adjusting your typical bedtime and wake-up time. You can also set a wind-down period to start from 15 minutes to 3 hours before your bedtime.

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 recognize when you've dimmed the screen or enabled "Do Not Disturb" mode as indicators that you're preparing for sleep. The app can also detect when you fall asleep, wake up, and transition between sleep stages. It uses your iPhone's built-in motion sensors and accelerometer to analyze your movement patterns during sleep.

To view your sleep history, tap Browse at the bottom of the screen. Tap Sleep. If you have Sleep saved as a favorite, 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 6 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.

The Health app can also be used in conjunction with an Apple Watch. With Apple Watch Series 3 or later with watchOS 8, you can measure and track your Respiratory Rate. To receive sleep data, you must wear your Apple Watch for at least 1 hour each night.

Setting sleep goals

Step 1: Access the Sleep Feature

To start setting up your sleep goals, open the Health app on your iPhone. Tap the "Browse" tab at the bottom of the screen, scroll down, and select "Sleep." If you can't find the "Sleep" option, make sure you have set up your Sleep Focus schedule (more on this later).

Step 2: Set Up Your Sleep Schedule

Under "Your Schedule," tap "Full Schedule & Options." If this is your first time using the feature, tap "Get Started." Here, you can set up your desired sleep schedule, including bedtime and wake-up times. You can create multiple schedules, such as one for weekdays and another for weekends.

Step 3: Adjust Your Sleep Goal

Under "Additional Details," tap "Sleep Goal." Here, you can select the amount of time you want to sleep each night in hours and minutes. Use the + and - buttons to adjust the time as needed. This is your sleep goal, and you can change it at any time.

Step 4: Wind Down Settings

In addition to setting your sleep goal, you can also adjust your "Wind Down" time. Wind Down is a feature that helps you establish a pre-sleep routine and get ready for bed. You can set reminders, filter out notifications, and more. To access Wind Down settings, tap "Wind Down" under "Additional Details" and adjust the time as needed.

Step 5: Use Sleep Focus

To enhance your focus on achieving your sleep goals, you can use the Sleep Focus feature. Go to Settings > Focus, then tap "Sleep." Customize your Sleep Focus by allowing interruptions from specific people, adjusting Lock Screen and Home Screen settings, and customizing how apps behave during Sleep Focus.

By following these steps, you can effectively set and adjust your sleep goals when tracking your sleep on your iPhone. Remember that you can always go back and make changes to your sleep schedule and goals as needed.

Viewing sleep history

To view your sleep history on your iPhone, you will need to use the Health app. This app can help you set a sleep goal and create a customised sleep schedule. You can also use it to gain insights into your sleep habits.

To get started, open the Health app on your iPhone. 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 by default is set to 'D' for daily. 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 swipe the graph left or right to change the time span displayed.

To view the details for a specific day, tap the column for that day. To manually add sleep data, tap 'Add Data' in the top-right corner of the screen. To get cumulative sleep data, tap 'Show More Sleep Data' and select a category to review additional sleep details.

Using third-party apps

While Apple has introduced sleep tracking features for the Apple Watch, there is no dedicated Sleep app for iPhones. However, there are several third-party sleep-tracking apps available for download. Here are some options:

Pillow

Pillow is a sleep-tracking app that works with the iPhone, iPad, and Apple Watch. It offers a free plan that includes tracking for sleep hours and quality for a single night, as well as a limited daily sleep analysis and an alarm clock. To access more features, such as detailed sleep analysis and history, a premium subscription is required.

AutoSleep

AutoSleep is another third-party app that tracks your sleep and provides insights into your sleep quality. It allows you to track your mood when you wake up by selecting an emoji that reflects your feelings. It also offers recommendations to improve your sleep, such as bedtime consistency and sleep efficiency. AutoSleep can also track environmental noise, including snoring, for Apple Watch Series 4 and above.

Other Third-Party Apps

In addition to Pillow and AutoSleep, there are other third-party sleep-tracking apps available in the App Store. These apps may offer features such as sleep scores, advanced sleep analytics, and personalized recommendations to improve your sleep. It's worth exploring the App Store to find an app that best suits your needs.

Remember to always review the privacy policies and data handling practices of any third-party apps before installing and providing them with access to your health data.

Frequently asked questions