Gina Johnson
The Apple Watch is a very solid sleep tracker with an interface that’s easy to set up and use. It can track sleep when you've enabled Sleep Focus or set up a sleep schedule. To turn on sleep tracking on your Apple Watch, you need to configure your Watch-specific sleep settings in the Watch app. You can also turn on Charging Reminders so that the Watch can notify you to charge it before bedtime. To view your sleep history, open the Sleep app on your Watch and scroll down to see how much sleep you got the previous night and how much time you spent in REM, core, and deep sleep.
| Characteristics | Values |
|---|---|
| How to turn on sleep tracking | Open the Sleep app on your Apple Watch, scroll down and tap Next, then tap Sleep Schedule at the top of the screen to turn your schedule on |
| How to set a sleep schedule | Tap your schedule, tap Wake Up or Bedtime, turn the Digital Crown to set a new time, tap the checkmark to save |
| How to set an alarm | Tap Alarm, tap Sound & Haptics to adjust the sound and haptics of your alarm |
| How to turn off the alarm | Turn off the Alarm in the Sleep app or on the iPhone's screen |
| How to view sleep history | Open the Sleep app on your Apple Watch and scroll down to see how much sleep you got the previous night and how much time you spent in each sleep stage |
| How to view sleep data on iPhone | Open the Health app, tap Browse, then tap Sleep |
| How to view sleep data on iPad | Open the Health app, tap the sidebar, then tap Sleep |
| How to view respiratory rate data | Open the Health app on your iPhone or iPad, tap Browse at the bottom of the screen, tap Respiratory, then tap Respiratory Rate |
| How to enable Sleep Focus | Press the Digital Crown, swipe up to see the Control Centre, tap the crescent moon icon, and choose Sleep |
| How to enable Charging Reminders | In the Settings app, turn on Charging Reminders so the Watch can notify you to charge it before bedtime if your battery is low in the evening |
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What You'll Learn
Setting up sleep tracking on the Apple Watch 3
Step 1: Pair your Apple Watch with your iPhone
Before you begin setting up sleep tracking, ensure that your Apple Watch 3 is paired with your iPhone. This connection is crucial for the initial setup and for accessing certain sleep-related features.
Step 2: Open the Health App on your iPhone
The Health App is the central hub for managing sleep tracking on your Apple devices. Open the Health App and tap “Browse” at the bottom of the screen. From there, tap on “Sleep” to access the sleep-related settings.
Step 3: Configure your Sleep Schedule
Tap on “Sleep Schedule” at the top of the screen to turn it on. Here, you can set your desired bedtime and wake-up time. You can also create multiple sleep schedules, such as different schedules for weekdays and weekends.
Step 4: Adjust Wind Down and Sleep Goal Settings
Tap on “Full Schedule & Options” and then tap “Wind Down” or “Sleep Goal” under “Additional Details.” The Wind Down feature allows you to set a period before bedtime to relax and prepare for sleep. The Sleep Goal setting lets you specify your desired amount of sleep.
Step 5: Enable Sleep Tracking on Apple Watch
To enable sleep tracking on your Apple Watch, go to the Watch app on your iPhone. Tap the “My Watch” tab and then tap “Sleep.” Here, you will find the option to turn on “Track Sleep with Apple Watch.” Make sure this setting is enabled to receive sleep data.
Step 6: Wear your Apple Watch to Bed
Now that your Apple Watch is set up for sleep tracking, remember to wear it to bed each night. Ensure that your watch is unlocked and has wrist detection turned on if you have a passcode. The watch will automatically detect and record your sleep when you wear it to bed.
Step 7: View your Sleep Data
You can view your sleep data on both your Apple Watch and iPhone. On your watch, open the Sleep App and scroll down to see the previous night's sleep details. On your iPhone, open the Health App, tap “Browse,” and then tap “Sleep” to access your sleep history.
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Using the Sleep app
The Apple Watch has a built-in sleep tracker, which can be accessed via the Sleep app. Here's a step-by-step guide on how to use the Sleep app to track your sleep:
Setting Up Sleep Tracking:
- Open the Health app on your iPhone and tap "Browse".
- Tap "Sleep" and then Full Schedule & Options.
- Tap "Manage Sleep with Apple Watch" or Sleep at the bottom of the screen. This will open the Watch app.
- In the Watch app, make sure "Track Sleep with Apple Watch" is turned on. This enables sleep tracking.
- You can also turn on "Charging Reminders" to receive notifications to charge your Apple Watch before bedtime if the battery is low.
- Go to the Settings app on your Apple Watch and set up your Sleep Focus, which is optional but gives you access to specialised settings for bedtime.
Creating a Sleep Schedule:
- Open the Sleep app on your Apple Watch.
- Tap the "Sleep Schedule" at the top of the screen to turn it on.
- Set your desired bedtime and wake-up time by tapping on Wake Up or Bedtime and turning the Digital Crown to adjust the time. Then, tap the checkmark to save.
- Tap "Alarm" to turn on an alarm and customise the sound and haptics according to your preference.
- If you want to disable sleep tracking for certain days, such as weekends, tap the "Days Active" tab and deselect the days you don't want to track.
- You can also create multiple sleep schedules for different days of the week. For example, one schedule for weekdays and another for weekends.
Viewing Sleep Data:
- Open the Sleep app on your Apple Watch and scroll down to see your previous night's sleep data, including the time spent in different sleep stages and your average sleep time over the last 14 days.
- Alternatively, you can view your sleep history on your iPhone by opening the Health app, tapping "Browse", and then "Sleep". Here, you can view data on recent nights of sleep and your sleep history for the past week, month, or six months.
Remember, the Apple Watch uses motion detection and your phone usage to estimate your sleep stages and sleep duration. Therefore, it is important to wear your Apple Watch to bed and ensure it is unlocked with wrist detection turned on for accurate sleep tracking.
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Adjusting your sleep schedule
First, ensure that you have set up sleep tracking on your Apple Watch 3. To do this, open the Health app on your iPhone and tap "Browse" at the bottom of the screen. Then, tap on "Sleep". If this is your first time setting up sleep tracking, tap on “Get Started” and set a sleep goal.
Next, you can adjust your sleep schedule. Tap on "Full Schedule" and then “Sleep Schedule” to turn your schedule on or off. If you need to update your sleep schedule, you can make changes to your full schedule or just for the next wake-up time. Changes made to your full schedule will apply to all future days, while changes made for the next wake-up time will only apply to the following day.
To adjust your sleep schedule, tap on the time under "Wake Up" or "Bedtime" and turn the Digital Crown to set a new time. You can also adjust the alarm options by tapping "Sound & Haptics" to choose a ringtone and adjust the volume.
Additionally, you can enable Sleep Focus, which limits distractions before your scheduled bedtime. To do this, go to the Settings app on your Apple Watch and turn on Sleep Focus. You can also set the days for your schedule by tapping "Active On" and choosing the desired days.
Remember, to receive sleep data, you must wear your Apple Watch 3 for at least 1 hour each night. You can also enable Charging Reminders to ensure your watch is charged and ready for sleep tracking.
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Viewing your sleep data
To view your sleep data on your Apple Watch, open the Sleep app by pressing the crown to view all your apps and selecting the blue bed icon. You can also scroll down from the main watch face using the Digital Crown or swipe up with your finger, and you'll see a card in your Smart Stack with the previous night's sleep. Tap this to open the Sleep app. Here, you can view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days.
You can also view your sleep data on your iPhone, which will provide a more detailed and broader overview. Open the Health app on your iPhone and tap Browse at the bottom of the screen. Then, 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.
It's important to note that the Apple Watch must be enabled with Track Sleep, and you must wear it for at least 1 hour each night to receive sleep data. If you don't wear your Apple Watch to sleep, your graph might not show any data.
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Charging your Apple Watch for sleep tracking
To ensure your Apple Watch is charged sufficiently for sleep tracking, there are a few steps you can take. Firstly, it is important to enable the "Charging Reminders" feature. This will prompt your Apple Watch to notify you to charge it before bedtime if the battery level is low in the evening. You can do this by opening the Watch app on your iPhone, tapping the "My Watch" tab, and then selecting "Sleep". From here, you can turn on Charging Reminders.
Additionally, you can adjust your sleep schedule to ensure your watch is charged enough for sleep tracking. To do this, open the Sleep app on your Apple Watch and scroll down to check or set your sleep schedule. You can also make adjustments in the Health app on your iPhone by tapping "Browse" and then "Sleep". Here, you can edit your next sleep schedule or your full sleep schedule, which repeats daily and weekly.
If your Apple Watch is charged below 30% before you go to bed, you will receive a prompt to charge it. It is recommended to charge your watch before your wind-down time to ensure it has enough power to track your sleep throughout the night.
Remember, if your watch battery dies during sleep, it will not track your sleep data. So, make sure to keep your Apple Watch charged and ready for a good night's rest!
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Frequently asked questions
To turn on the sleep tracker on your Apple Watch 3, 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" at the bottom of the screen, and then tapping "Sleep". From here, you can tap "Full Schedule & Options" from the Sleep screen, and at the bottom of that screen, there is a link to "Manage Sleep" in the Apple Watch App. Tap that, and you will go straight to the Watch settings. Turn on "Track Sleep with Apple Watch" to enable tracking.
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 do this on your iPhone by opening the Health app and tapping "Browse" and then "Sleep". From here, you can edit your next sleep schedule or your full sleep schedule.
To view your sleep data on your Apple Watch 3, open the Sleep app and scroll down to see how much sleep you got the previous night and how much time you spent in each sleep stage. You can also view your sleep average over the past two weeks.
The Apple Watch 3 uses physical movement, pulse rate, and breathing to infer which sleep stage you are in. It also uses a built-in heart rate sensor and accelerometer to track sleep.
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