Gina Johnson
The Apple Watch is a popular smartwatch that has built-in sleep-tracking features. It can help you track your sleep trends and overall health by monitoring your sleep schedule, sleep stages, and even your breathing rate. To track your deep sleep using the Apple Watch, you need to ensure your watch is charged, set up your sleep schedule, wear it to bed, and then review your sleep data.
| Characteristics | Values |
|---|---|
| How to track deep sleep | Wear the Apple Watch to bed and ensure it is unlocked with wrist detection turned on |
| Battery life | Ensure the watch is charged to at least 30% before bed and use charging reminders |
| Watch fit | Ensure the watch is not too loose and is comfortable |
| Sleep schedule | Set a sleep schedule within the Sleep app |
| Sleep data | Open the Sleep app to view sleep data, including sleep stages, time asleep, and sleep duration for the last 14 days |
| Respiratory rate | Track your breathing rate while sleeping to gain insight into your overall health |
| Sleep Focus | Reduce distractions on your iPhone and Apple Watch by simplifying your Lock Screen and turning on Sleep Focus |
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What You'll Learn
Set up sleep tracking on the Apple Watch app
To set up sleep tracking on the Apple Watch app, you'll need to make sure your Apple Watch is updated to the latest version of watchOS, and your iPhone has the latest version of iOS.
Firstly, make sure your Apple Watch is charged to at least 30% before you go to bed. You can set up a reminder to charge your watch before your wind-down time. You can also set up a sleep schedule, which will tell your phone when you're planning on sleeping. This can be done in the Sleep app on your Apple Watch or in the Health app on your iPhone. In the Health app, tap Browse at the bottom of the screen, then tap Sleep. From here, you can edit your sleep schedule.
Next, you'll need to enable sleep tracking. In the Health app, tap Full Schedule & Options from the Sleep screen, then tap Manage Sleep in the Apple Watch App. This will take you to your Watch settings, where you can turn on 'Track Sleep with Apple Watch'. You can also turn on 'Charging Reminders' so your watch can notify you if your battery is low in the evening.
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.
Finally, make sure your Apple Watch fits comfortably and securely on your wrist. If it's too loose, the accelerometer may register too much movement during your sleep, which could affect the accuracy of your results.
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Wear the watch to bed
Wearing your Apple Watch to bed is the most important step to tracking your sleep. The watch will use the sleep schedule (or Sleep Focus, which you can turn on manually) to know when you might be sleeping. During this time, it uses your movements and your phone use to detect whether you're sleeping and to estimate when you are in each stage of sleep.
Make sure your Apple Watch is charged to at least 30% before bed with Sleep Tracking on Apple Watch enabled. If your watch battery dies, it won't track your sleep data. You can also set up Charging Reminders, which will remind you to charge your watch before your wind-down time and notify you when your watch is fully charged.
The watch needs to be snug to collect your data overnight. If your watch is too loose, the accelerometer might register too much movement during your natural sleep. Consider adjustable bands that you can tighten up before bed.
When you wake up, open the Sleep app to learn how much sleep you got and see your sleep trends over the past 14 days. You can also view your recent sleep data on your Apple Watch. Open the Sleep app on your watch, then turn the Digital Crown to view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days.
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Make sure the watch is charged
To ensure your Apple Watch is charged sufficiently to track your sleep, you should first check the battery percentage. To do this, press the side button to access Control Center and view the battery percentage. On some watch faces, you can add a battery complication, and on your iPhone, you can add a battery widget to show the battery percentage of your connected Apple Watch.
If your Apple Watch is charged to less than 30% before you go to bed, you will be prompted to charge it. You can also turn on Charging Reminders, which will notify you to charge your watch before bedtime if your battery is low. To do this, open the Watch app on your iPhone, tap the My Watch tab, then tap Sleep. Tap Charging Reminders to turn on this setting.
To charge your Apple Watch, use the Apple Watch Magnetic Charging Cable or USB-C Magnetic Fast Charging Cable that came with your device. Plug the charging cable into the USB Power Adapter, and plug the adapter into a power outlet. If you use a third-party charging stand, use the charging cable that came with your Apple Watch. If your Apple Watch is a larger model (44mm, 45mm, or 49mm), you may need to adjust the charger's position or lay it completely flat to ensure the magnets align with the magnets in your watch. If you have an Apple Watch Ultra or later, try removing the watch's band before placing it on the charger if it won't connect reliably.
While your Apple Watch is charging, it will enter Nightstand mode. If you have an Apple Watch Series 7 or later, you can take advantage of fast charging. You can also enable Optimized Battery Charging, which will improve the lifespan of your battery by learning from your daily charging habits. This feature is available on Apple Watch SE, Apple Watch Series 6 and later, and Apple Watch Ultra and later.
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Check your sleep data on the Sleep app
To check your sleep data on the Sleep app, you must first ensure that you have set up sleep tracking on your Apple Watch. To do this, open the Health app on your iPhone and tap 'Browse' at the bottom of the screen. Then, tap 'Sleep' and follow the on-screen instructions to set up sleep tracking.
Once you have set up sleep tracking, you can check your sleep data on the Sleep app. 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 ask Siri "How much did I sleep last night?" to get this information.
The Sleep app will show you the amount of sleep you got the night before, the time spent in each sleep stage (REM, Core, and Deep), and your sleep average over the last 14 days. It is important to note that your Apple Watch needs to be snug on your wrist to collect accurate data overnight. If your watch is too loose, the accelerometer might register too much movement during your natural sleep, resulting in inaccurate sleep data.
In addition to your Apple Watch, you can also view your sleep data in the Health app on your iPhone. Open the Health app, tap 'Browse', then tap 'Sleep'. Here, you can view data on recent nights of sleep and set your sleep schedule for the future. You can also tap 'Respiratory' and then 'Respiratory Rate' to view your breathing rate while you slept.
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Adjust your sleep schedule
Adjusting your sleep schedule with the Apple Watch is a straightforward process. Firstly, ensure your Apple Watch is charged to at least 30% before you go to bed. You will receive a prompt to charge it if it falls below this threshold. You can also turn on Charging Reminders to receive a reminder to charge your watch before your designated wind-down time.
Next, you can set up your sleep schedule by opening the Sleep app on your Apple Watch. Follow the on-screen instructions to set your sleep goal, which is the number of hours of sleep you want to get. You can also turn on Sleep Focus, which reduces distractions and protects your sleep by limiting notifications before and after bedtime. You can also set a wind-down period before your scheduled bedtime, which will activate Sleep Focus and give you a bedtime reminder.
You can create multiple sleep schedules, such as one for weekdays and another for weekends. To set a new wake-up time, simply tap the current wake-up time, turn the Digital Crown to adjust, and then tap again to confirm. If you do not want to be woken up by your Apple Watch, you can turn off the alarm. You can also adjust the volume and haptics of the alarm to your preference.
To update your sleep schedule, you can make changes to your full schedule or just for the next day. 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. You can also turn off your sleep schedule as needed. To do this, open the Health app, tap Browse, tap Sleep, and then tap Full Schedule & Options. Tap Sleep Schedule at the top of the screen to turn your schedule off or on.
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Frequently asked questions
To track your deep sleep using an Apple Watch, you need to wear your watch to bed. It should be unlocked, and if you have a passcode, make sure wrist detection is turned on. You also need to configure your Watch-specific sleep settings in the Watch app. In the Health app, tap Full Schedule & Options from the Sleep screen, then tap Manage Sleep in the Apple Watch App at the bottom of the screen. Turn on "Track Sleep with Apple Watch" to enable tracking.
To view your sleep data on your Apple Watch, scroll down from the main watch face using the digital crown, and you'll 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.
While the Apple Watch can give you an estimate of the time spent in each sleep stage, it cannot measure your brain's electrical activity directly like a laboratory sleep study. Experts say that sleep staging information should be taken with a grain of salt.
Every Apple Watch offers sleep tracking, but the Apple Watch SE lacks a blood oxygen sensor, which enhances sleep tracking accuracy. Older Apple Watch models like the Series 8 or the first-gen Ultra have a functioning blood oxygen sensor, so they may provide slightly better sleep tracking accuracy.
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