Evie Summers
Sleep tracking is a highly sought-after feature for Apple Watch users, and with watchOS 7, Apple has finally delivered. The watchOS 7 update introduces a Sleep app, allowing users to set sleep schedules, view sleep analysis, and adjust settings for features like Wind Down and Sleep Mode. The Sleep app, in conjunction with the Health app on the iPhone, offers a seamless experience, helping users establish a bedtime routine and track their sleep patterns. To enable sleep tracking, users must ensure their Apple Watch is charged to at least 30% before bed and wear it to bed for at least an hour. The watch then uses motion detection and phone usage to estimate sleep stages and provide insights into overall health. While the initial release of watchOS 7 sleep tracking has limitations, Apple is expected to enhance the feature with future updates, making it an exciting prospect for those wanting to improve their sleep habits.
| Characteristics | Values |
|---|---|
| Battery Life | The battery life of the Apple Watch does not seem ideal for sleep tracking. |
| Sleep Tracking | Uses motion to detect sleep when worn to bed. |
| Sleep Data | View sleep data on the Apple Watch or iPhone. |
| Sleep Analysis | View sleep analysis on the Sleep app. |
| Sleep Schedules | Set sleep schedules on the Sleep app. |
| Sleep Goals | Set sleep goals on the Sleep app. |
| Sleep Focus | Limits distractions before bedtime and protects sleep after. |
| Charging Reminders | Reminds users to charge the watch before bedtime. |
| Wind Down | Assists in establishing a bedtime routine with shortcuts to help the user relax. |
| Wake Up | Seamless cross-device experience with iPhone features. |
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What You'll Learn
Setting up the Sleep app
Step 1: Launch the Sleep App
To begin, open the Sleep app on your Apple Watch. This is the only way to track your sleep with the Apple Watch. The app will guide you through setting up your first sleep schedule.
Step 2: Set Up Sleep Schedule
You can choose to have the same sleep schedule every day or vary it for different days. For instance, you can set one schedule for weekdays and another for weekends. Tap 'Every Day' to select the days for your sleep schedule. Tap the days you don't want to be included.
Step 3: Adjust Wake-Up and Bedtimes
Tap the wake-up time to adjust when you want to wake up, and tap the bedtime time to set when you want to go to bed. You can also set a new wake-up time by turning the Digital Crown to set a new time and then tapping to confirm.
Step 4: Set Alarm Options
Decide whether you want an alarm to wake you up. Tap the Alarm On/Off switch, and then tap Sound to change the sound of your alarm. You can also turn off the alarm if you don't want it.
Step 5: Enable Sleep Tracking (Optional)
You can choose to enable sleep tracking, which uses your motion to detect sleep when you wear your Apple Watch to bed. This will allow the app to track your sleep automatically.
Step 6: Adjust Wind Down Time
The Wind Down feature helps you establish a pre-sleep routine. Adjust the time for Wind Down using the + and - buttons, and then tap Enable to turn on the feature.
Step 7: Review and Finalize
After reviewing your schedule, tap 'Next', and then tap 'Done' to finish setting up.
Remember, once you've created a sleep schedule, you can always go back and edit it. You can change your wake-up time, bedtime, alarm settings, and more. The Sleep app on Apple Watch is a great way to establish a regular bedtime routine and improve your sleep habits.
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Adjusting sleep schedules
Adjusting your sleep schedule is easy with the Sleep app on your Apple Watch. You can set your sleep schedule, view sleep analysis, and adjust settings for things like Wind Down and your Sleep Goal.
Firstly, you can set different schedules based on the day of the week. For example, you can set a specific schedule for weekdays and a separate one for weekends. To do this, open the Sleep app on your Apple Watch and scroll down to check or set your sleep schedule. You can also do this on your iPhone in the Health app.
To adjust your sleep schedule, tap your current schedule, then tap Wake Up or Bedtime. Turn the Digital Crown to set a new time, then tap. You can also set an alarm by tapping your schedule and turning the alarm on or off. You can then tap Sound & Haptics to choose an alarm sound.
If you want to remove or cancel a sleep schedule, tap your schedule, then tap Delete Schedule at the bottom of the screen. To add a new sleep schedule, tap Add Schedule.
You can also change your sleep goal by tapping Sleep Goal and setting the amount of time you want to sleep.
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Viewing sleep data
To view your sleep data on your Apple Watch, open the Sleep app and turn the Digital Crown to view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days. You can also scroll down from the main watch face to see a card in your Smart Stack with the previous night's sleep. 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.
To view your sleep data on your iPhone, open the Health app and tap Browse at the bottom of the screen. From here, you can tap Sleep to view data on recent nights of sleep and set your sleep schedule for the future. You can also tap on D, W, M or 6M to show your sleep data for the day, week, month or 6 months. Tap on 'Show More Sleep Data' under the sleep graph to show time in each stage, such as the time and percentage you spent Awake or in REM, Core, or Deep sleep.
If you have Sleep saved as a favorite, you can access it from the Summary page in the Health app. You can also adjust your wind-down and sleep goal as needed on your iPhone or Apple Watch. Open the Health app, tap Browse at the bottom of the screen, then tap Sleep. Tap Full Schedule & Options. Tap Wind Down or Sleep Goal under Additional Details. Adjust your time then tap Wind Down or Sleep Goal to save your changes.
The Sleep app on the Apple Watch can show you your sleep analysis, and you can adjust settings for things like Wind Down and your Sleep Goal. You can set different schedules based on days of the week. For example, you can have a specific schedule for weekdays and a separate schedule for weekends.
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Charging reminders
To track your sleep on Apple Watch with watchOS 7, you need to ensure your Apple Watch is charged to at least 30% before going to bed. If your Apple Watch is charged less than 30% before bedtime, you will receive a charging reminder. You can also turn on Charging Reminders in the Settings app to remind you to charge your watch before your wind-down time and notify you when your watch is fully charged.
To turn on Charging Reminders, open the Apple Watch app on your iPhone, tap 'My Watch', then tap 'Sleep'. You can also access the Sleep app on your Apple Watch to see the amount of sleep you got, the time spent in each sleep stage, and your sleep average over the last 14 days.
It is important to note that the Sleep app on Apple Watch only shows overall sleep time, while third-party apps like Fitbit Versa 2 provide more detailed information such as estimated light/deep and REM phases, as well as a sleep score. If you want a more comprehensive analysis of your sleep, you may consider using a third-party sleep tracking app in conjunction with Apple's sleep tracking features.
Additionally, make sure that your Apple Watch has the latest version of watchOS and is paired with an iPhone with the latest version of iOS.
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Sleep mode
Setting Up Sleep Tracking:
- Ensure your Apple Watch is running watchOS 7 or later.
- Open the Health app on your iPhone and tap "Browse" at the bottom of the screen.
- Tap "Sleep" and then tap "Get Started" to begin setting up sleep tracking.
- You will be guided through the setup process, including creating a sleep schedule and enabling Sleep mode.
Enabling Sleep Mode:
- Once sleep tracking is set up, you can enable Sleep mode manually on your iPhone or Apple Watch.
- Go to the Control Center on your device and toggle on Sleep mode.
- When Sleep mode is activated, your device's display will stay dark, preventing it from lighting up while you sleep.
Customizing Sleep Mode:
- You can customize your Sleep mode settings by adjusting your Wind Down time and Sleep Goal.
- Wind Down is the period before your scheduled bedtime when your device reduces distractions and helps you prepare for sleep.
- You can set the duration of Wind Down to anywhere between 15 minutes and three hours before your bedtime.
- Sleep Goal is the amount of sleep you want to achieve each night, and you can adjust this as needed.
Tracking Sleep Data:
- With Sleep mode enabled, your Apple Watch will automatically track your sleep data when you wear it to bed.
- It uses your movements and phone usage to detect when you're sleeping and estimates the time spent in each sleep stage: REM, Core, and Deep sleep.
- You can view your sleep data, including sleep stages, time asleep, and sleep trends, on the Sleep app on your Apple Watch or the Health app on your iPhone.
It's important to note that early versions of watchOS 7 were in beta, and battery life may have been impacted by the sleep tracking feature. However, Apple has likely optimized battery performance in the final release.
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Frequently asked questions
To track your sleep using WatchOS 7, you need to configure your Watch-specific sleep settings in the Watch app. You can do this by opening the Health app on your iPhone, tapping "Browse", and then tapping "Sleep". From here, you can set your sleep schedule and enable sleep mode. Make sure your Apple Watch is charged to at least 30% before bed and wear it to bed for at least 1 hour.
To view your sleep data, open the Sleep app on your Apple Watch and turn the Digital Crown to view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days. You can also view your sleep history on your iPhone by opening the Health app and tapping "Browse" at the bottom of the screen.
To set up multiple sleep schedules, go to the Sleep app on your Apple Watch and tap "Add Schedule". You can then set the days for your schedule and adjust your wake-up time and bedtime.
The WatchOS 7 sleep tracking feature only shows overall sleep time and does not provide a breakdown of light/deep and REM sleep phases like other devices such as the Fitbit Versa 2. Additionally, the battery life of the Apple Watch may not be ideal for sleep tracking, with some users reporting a battery drain of up to 22% overnight.
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