Herbie Murray
Tracking your sleep with an Apple Watch is a great way to regulate your sleep time and feel rested throughout the day. Apple added native sleep tracking to the Apple Watch in 2020, and in 2022 with watchOS 9, Apple improved the experience with sleep stages. To track your sleep with an Apple Watch, you need to wear it to bed, turn on Sleep Tracking in the Watch app, and set the device to Sleep Focus. You can also use third-party sleep trackers like SleepWatch, Sleep++, Auto Sleep, and Pillow to track sleep on Apple Watch automatically without a schedule.
| Characteristics | Values |
|---|---|
| Sleep tracking | Uses motion to detect sleep when worn to bed |
| Sleep tracking availability | watchOS 8 or later |
| Sleep schedule | Can be set up in the Sleep app on Apple Watch or the Health app on iPhone |
| Wake-up time | Can be set in the Sleep app on Apple Watch or the Health app on iPhone |
| Sleep data | Can be viewed in the Sleep app on Apple Watch or the Health app on iPhone |
| Sleep history | Can be viewed in the Health app on iPhone |
| Sleep insights | Available in the Health app on iPhone, including sleep comparison charts |
| Sleep tracking with Apple Watch | Requires watchOS 9 or later |
| Sleep tracking with iPhone | Requires iOS 16 or later |
| Sleep Focus | Turns off the watch display and enables Do Not Disturb to limit distractions before bedtime |
| Charging reminders | Can be turned on to remind users to charge their watch before bedtime |
| Sleep tracking results | Can be viewed in the Health app |
| Sleep schedule | Can be added or edited in the Sleep app on Apple Watch or the Health app on iPhone |
| Sleep goal | Can be edited in the Sleep app on Apple Watch or the Health app on iPhone |
| Sleep tracking with third-party apps | Available through the App Store on Apple Watch |
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What You'll Learn
Setting up sleep tracking
Step 1: Open the Watch App on Your iPhone
Locate the Watch app on your iPhone and open it. This app allows you to configure various settings for your Apple Watch.
Step 2: Access Sleep Settings
Once you're in the Watch app, navigate to the "My Watch" section. Here, you'll find various options related to your Apple Watch. Scroll down or use the search function to find the Sleep settings.
Step 3: Enable Sleep Tracking
In the Sleep settings, make sure to turn on the "Sleep Tracking" feature. This is a crucial step to allow your Apple Watch to monitor your sleep. You may also want to enable "Charging Reminders" to receive notifications about charging your watch before bedtime.
Step 4: Set Up Sleep Schedule
Now, you can set up your sleep schedule. Go to "Settings > Focus > Sleep" to configure your wind-down time, bedtime, and wake-up time. You can also decide which apps and contacts are allowed to send notifications during your sleep hours. Additionally, you can customise the screen that appears during the night to minimise distractions.
Step 5: Use Third-Party Sleep Trackers (Optional)
If you prefer more advanced sleep tracking features, you can explore third-party sleep tracking apps. These apps often offer a more comprehensive analysis of your sleep patterns. To find these apps, go to the App Store on your iPhone or directly on your Apple Watch and search for "sleep trackers." You can download free apps or purchase premium ones, depending on your preferences and needs.
Step 6: Wear Your Apple Watch to Bed
After setting up sleep tracking, remember to wear your Apple Watch to bed. The watch will then track your sleep and provide insights through the Health app on your iPhone. You can view your sleep history, including the time spent in different sleep stages, your sleep duration, and comparisons with your heart rate and respiratory rate.
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Using third-party apps
If you feel that the built-in sleep tracking feature on your Apple Watch isn't robust or flexible enough, you can use third-party apps to track your sleep. As long as your watch is running watchOS 6 or higher, it has a dedicated App Store. This means that you can download apps directly to your watch without having to download them to your iPhone first.
To add an app, open the Watch app on your phone. Tap Discover, select Explore Watch Apps, and tap the search icon. Type a phrase such as "sleep trackers" or enter the name of a specific app. Once you find an app that you like, tap Get on any free app to install it or select the price button to buy it.
Some third-party sleep tracking apps that you can use are SleepWatch, Sleep++, Auto Sleep, and Pillow. AutoSleep, for example, costs $5.99 and automatically tracks and records your sleep during the night. First, set up the app on your iPhone, where you're asked several questions to determine your sleeping pattern. You're then able to adjust your sleep schedule and other factors. The AutoSleep app on your watch will start monitoring your sleep when you lie down at the specified time. You can set a smart alarm to wake you the next morning and manually tell the app that you're going to sleep. The next morning, open the app to see how long you were in bed and how long you actually slept.
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Viewing sleep history
To view your sleep history on the Apple Watch 8, you must first ensure that sleep tracking is enabled. To do this, open the Watch app on your iPhone, tap 'My Watch', and select 'Sleep'. Then, tap 'Use this Watch for Sleep' to enable the feature. Make sure the switches next to 'Track Sleep with Apple Watch' and 'Charging Reminders' are turned on.
Once sleep tracking is enabled, you can view your sleep history by opening the Sleep app on your Apple Watch. Here, you can see the amount of sleep you got the previous night, the time spent in each sleep stage, and your sleep average over the last 14 days.
If you prefer to view your sleep history on your iPhone, you can do so by opening the Health app. Tap 'Browse' at the bottom of the screen, then tap 'Sleep'. Here, you can see details such as the average time spent in each sleep stage by tapping 'Show More Sleep Data'. You can also view your respiratory rate data during sleep by tapping 'Respiratory' and then 'Respiratory Rate'.
Additionally, with iOS 16 and watchOS 9, Apple introduced Sleep Stages, which provide more detailed information about your sleep. The Stages tab will show you the time spent in different sleep stages, such as REM, Core, and Deep sleep. The Amounts tab displays your sleep duration details, such as Average Time in Bed and Average Time Asleep. The Comparisons tab allows you to compare your sleep time with your heart rate and respiratory rate.
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Understanding sleep stages
Sleep is divided into several stages, each with a unique role and significance. The Apple Watch can help you understand these stages and how they apply to your sleep.
Firstly, it's important to note that the Apple Watch uses motion detection and the built-in accelerometer to track your sleep. This means that you must wear the watch to bed for it to accurately monitor your sleep stages.
The Apple Watch sleep tracking feature can identify four main sleep stages: Awake, REM, Core, and Deep Sleep. REM sleep is indicated by light blue dots, while Core sleep is marked by blue dots. Deep Sleep, a restorative phase, is shown with indigo blue dots. The amount of time you spend awake at night is indicated by orange dots.
REM sleep is the stage in which your brain is most active and is associated with dreaming. Core sleep is a light sleep stage, while Deep Sleep is a period of physical and mental restoration, where your brain is less responsive to external stimuli.
In addition to sleep stages, the Apple Watch can also track your heart rate and respiratory rate during sleep. This data can provide insights into your overall health and well-being. If you have an Apple Watch Series 8 or Apple Watch Ultra, you can also compare your sleep data with nightly wrist temperature measurements.
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Setting sleep schedules
Setting a sleep schedule on your Apple Watch is a straightforward process. Firstly, ensure that your Apple Watch is running watchOS 8 or later.
To set up a sleep schedule, go to Settings > Focus > Sleep to set up the Focus mode and wind-down time. In the Allow Notifications section, you can select which contacts are allowed to reach you or send notifications while you sleep. You can also decide which apps should be allowed to send notifications by tapping Apps.
From the Customize Screens section, you can set the screen that appears during the night to minimise distractions if you wake up and look at your watch or phone. Under Schedule, select a wind-down time to help you prepare for bed, along with a bedtime and wake-up time for the morning. You can also choose whether to set an alarm.
You can also create multiple sleep schedules, for example, one for weekdays and another for weekends. To do this, go to the Sleep app on your Apple Watch and follow the on-screen instructions. Alternatively, open the Health app on your iPhone, tap Browse, tap Sleep, then tap Get Started (below Set Up Sleep).
If you already have a sleep tracker app on your iPhone and want to add it to your watch, open the Watch app on your phone and swipe down the My Watch screen until you see the Available Apps section. Tap the Install button for the app you want to transfer to your watch.
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