Evie Summers
If you're having trouble sleeping, you may want to monitor your sleep cycles. The Apple Watch has a built-in sleep tracker, and there are also third-party apps available. To use the built-in sleep tracker, make sure your Apple Watch is charged to at least 30% before bed and that Sleep Tracking is enabled. You can then set up a sleep schedule, including bedtime and wake-up times, and view your sleep history in the Health app on your iPhone. Third-party apps are also available on the App Store, such as AutoSleep and Sleep Cycle, which some users have found to be more effective than the built-in tracker.
| Characteristics | Values |
|---|---|
| Operating System | watchOS 7 or later |
| Devices | Apple Watch Series 3 or newer, SE, or Ultra |
| iPhone OS | iOS 14 or higher |
| Set-up | Set sleep/wake schedule on iPhone, enable Sleep Tracking on Apple Watch, wear Apple Watch to bed |
| Features | Sleep schedules, sleep goals, sleep trends, sleep focus, wind down, respiratory rate, sleep history |
| Third-party apps | Sleepwatch, AutoSleep, Sleep Cycle |
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What You'll Learn
How to set up the Apple Sleep Tracker
To set up the Apple Sleep Tracker, you will need an iPhone with the latest version of iOS and an Apple Watch with the latest version of watchOS. Here is a step-by-step guide on how to set up the Apple Sleep Tracker:
Firstly, ensure that your Apple Watch is charged to at least 30% before going to bed. The Sleep Tracking function will not work if your Apple Watch is not charged sufficiently. It is recommended to charge your watch in the evening while relaxing or after work.
Secondly, open the Health app on your iPhone. If you have an Apple Watch, it should be paired with your iPhone beforehand for the Sleep Tracker to work. 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.
Thirdly, you can set up your sleep schedule by tapping 'Get Started' under 'Set Up Sleep', then tap 'Next'. You can personalise your sleep schedule by setting the number of hours you want to sleep, your bedtime, and wake-up times. You can also set up a Wind Down time, which allows you to set the amount of time you want the Sleep Focus to be active before bedtime, reducing distractions.
Next, you can adjust your sleep goal and wind down time as needed on your iPhone or Apple Watch. To do this, open the Sleep app and tap the sleep-alarm-icon in the upper left. Then, tap 'Wind Down' or 'Sleep Goal' under 'Options'.
Finally, wear your Apple Watch to bed. Make sure that the watch fits comfortably on your wrist. If it is too loose, the accelerometer may register too much movement during your natural sleep, affecting the accuracy of the Sleep Tracker.
You can also use third-party apps for sleep tracking, such as AutoSleep and Sleep Cycle, which can be downloaded from the App Store. These apps may offer more comprehensive insights into your sleep patterns.
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How to set sleep goals
To set sleep goals on your Apple Watch, you need to first ensure that your Apple Watch is charged to at least 30% before you go to bed. You can set charging reminders to avoid forgetting to charge your watch.
Next, you can set up a sleep schedule with a sleep goal. To do this, open the Health app on your iPhone and tap Browse at the bottom of the screen. Tap Sleep, and under Set Up Sleep, select Get Started and tap Next. Enter your Sleep Goal, which is the amount of sleep you want to get every night, and then tap Next again. Now, select Set Your First Schedule. At the top of the page, choose the days that will apply for this schedule. Then enter a preferred time for falling asleep and waking up.
You can also set up a sleep schedule directly on your Apple Watch. Open the Sleep app on your Apple Watch and swipe down to its last screen. Tap either Bedtime or Wake Up, and set the Wake Up time, Bedtime, Sleep Goal, and other options. You can also adjust your next wake-up settings or your everyday sleep schedule under the Next Wake Up Only and Full Schedule sections.
After adjusting your Sleep Goal, you may want to change the bedtime and wake-up times in your Sleep Schedule to ensure you're getting enough sleep to hit your goal. Press the Digital Crown on your Apple Watch to open the App View. Launch the Sleep app. Tap Full Schedule. Scroll down and tap Sleep Goal, then use the plus and minus buttons to select the amount of time you'd like to sleep in hours and minutes.
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How to set a sleep schedule
Setting a sleep schedule on your Apple Watch can help you meet your sleep goals and improve your overall health. Here is a step-by-step guide on how to set up a sleep schedule:
First, ensure that your Apple Watch is charged to at least 30% before you go to bed. The Apple Watch will need to be charged during the day if you plan to use it to track your sleep, as most Apple Watches deliver around 18 hours of battery life on a single charge.
Next, 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.
Now, you can start to set up your sleep schedule. Tap "Full Schedule & Options", then tap "Wind Down" or "Sleep Goal" under "Additional Details". Here, you can adjust your wind-down time, which is the period before your scheduled bedtime where you can receive a reminder and start to wind down and prepare for sleep.
After setting your wind-down time, tap "Sleep Goal" to set the number of hours you would like to sleep. The watch will use this to suggest a bedtime based on your wake-up time.
Finally, set your bedtime and wake-up times. You can do this by tapping Edit under the sleep schedule and dragging the curved slider to adjust the times. The slider will turn orange if the schedule does not meet your sleep goal. Tap Alarm to turn on the alarm and adjust the sound, volume, and haptics. Tap Done to save your changes.
You can also set up multiple sleep schedules, such as one for weekdays and another for weekends, by tapping "Add Schedule" and repeating the above steps.
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How to view your sleep history
To view your sleep history on your Apple Watch, open the Sleep app on your watch. You can do this by pressing the crown to view all your apps and selecting the blue bed icon. Then, turn the Digital Crown to view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days. You will see a graph, as well as Time Asleep and time in sleep stages. Scroll to the bottom to see a bar chart of the last 14 days with a line showing the average time asleep.
You can also view your sleep data on your iPhone, which will give you access to more in-depth data. To do this, open the Health app on your iPhone and 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. Tap Full Schedule & Options, then tap Sleep Goal under Options to adjust your sleep goal as needed.
To view your respiratory rate data, tap Respiratory, then tap Show More Respiratory Rate Data. The Sleep entry will show the range of your respiratory rate as you've slept. Please note that respiratory rate measurements are not intended for medical use.
You can also view your sleep data in the Sleep app on your Apple Watch. To set a new wake-up time, tap the wake-up time, turn the Digital Crown to set a new time, then tap to confirm.
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Third-party sleep tracking apps
The Apple Watch is a powerful sleep-tracking tool with a rich ecosystem of third-party apps that expand the feature set beyond the standard watchOS experience. If you're looking for an Apple Watch app to track your sleep and provide richer, more insightful stats, here are some options:
AutoSleep
AutoSleep is a third-party Apple Watch sleep app that offers total privacy with no user analytics tracking, advertising plugins, third-party code, or data upload. It has full integration with Sleep Stages from the Apple Sleep app, allowing you to view all your sleep information in one place. AutoSleep includes features such as Time Asleep, Sleep Rating, Sleep Rings, Apple Sleep Stages, Sleep Apnea detection, Sleep Blood Oxygen measurements, and Respiration Rate tracking.
SleepWatch
SleepWatch is an all-in-one sleep tracker and digital sleep coach used by millions. It offers personalized coaching through AI-powered software, helping you track, hack, analyze, and improve your sleep. SleepWatch provides a full sleep report, daily customized tips, and recommendations. It also includes features such as Sleep Sounds recording, Smart Alarm & Bedtime, Sleep Reports, Auto Sleep, Snore Tracking, and a Customizable White Noise Library.
Sleep Cycle
Sleep Cycle is a versatile sleep tracker that uses sound analysis to identify sleep states. It offers a detailed analysis of sleep patterns, detects sounds like snoring and coughing, and provides premium features like relaxing sleep sounds and sleep stories. Sleep Cycle also includes features such as Sleep Aid, Comparison Data, Weather & Sleep, Sleep Notes, Wake-up Mood, Online Backup, and Data Export.
Sleep Pulse 3
Sleep Pulse 3 is a fully-featured standalone sleep app for the Apple Watch. It tracks your heart rate, motion, and sleep view when you wake up in the middle of the night. All the sleep analysis is done on the Watch, not on your phone.
These third-party sleep tracking apps offer a range of features and insights to help you understand and improve your sleep habits.
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Frequently asked questions
To set up the Sleep app on your Apple Watch, your watch must be running watchOS 7 on a Series 3 or newer, SE, or Ultra. You will also need an iPhone 6s or later with iOS 14 or higher. Open the Watch app on your phone, head to General > Software Update, and make sure your watch is updated. Then, open the Watch app, open My Watch, and select Sleep. 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.
To set up a sleep schedule, go to Settings > Focus > Sleep to set up the Focus mode and wind-down time. You can also open the Health app on your iPhone, tap Browse, tap Sleep, then tap Get Started (below Set Up Sleep). You can set the number of hours you'd like to sleep, your bedtime and wake-up times, and Sleep Focus, which reduces distractions before you go to 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 sleep history in the Health app on your iPhone.
Yes, there are numerous third-party sleep tracking apps available for Apple Watch, such as AutoSleep and Sleep Cycle. 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.
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