Gina Johnson
If you want to track your sleep using your iPhone, you can use the Health app. This app helps you set a sleep goal while tracking your progress over time. You can also adjust your wind-down and sleep goal as needed. The Health app uses your iPhone's built-in motion sensors and accelerometer to analyze your movement patterns during sleep. It can detect when you fall asleep, wake up, and transition between sleep stages. Additionally, you can use the Clock app to change your bedtime and wake-up time. If you have an Apple Watch, you can also track your sleep by wearing it to bed.
| Characteristics | Values |
|---|---|
| Sleep tracking device | iPhone, Apple Watch |
| Sleep tracking app | Health, Sleep, Clock, Bedtime, Life Cycle, Sleep Cycle, Gentler Streak |
| Sleep tracking features | Set sleep goals, bedtime and wake-up times, sleep mode, wind-down shortcuts, sleep history, sleep duration, sleep stages, heart rate, respiratory rate, wrist temperature data |
| Sleep tracking limitations | Requires iPhone to be in bed, may not track sleep accurately, may not work without Apple Watch |
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What You'll Learn
Using the Health app
The Health app on iPhone can be used to gain insights into your sleep habits and help you set a sleep goal and create a customised sleep schedule. To get started, open the Health app on your iPhone and tap "Get Started" under "Set Up Sleep". You will then be able to set the number of hours you would like to spend asleep, your bedtime and wake-up times, and your sleep mode. You can also set wind-down shortcuts to activities that may help you relax before bed.
The Health app uses your iPhone's built-in motion sensors and accelerometer to analyse your movement patterns during sleep. It can detect when you fall asleep, wake up, and transition between sleep stages. The app can also provide insights into your sleep history, allowing you to view your sleep data for the past day, week, month, or six months. You can see the time and percentage you spent awake or in REM, Core, or Deep sleep.
To access your sleep history, open the Health app and tap "Browse" at the bottom of the screen. Tap "Sleep" and then show more sleep data to review additional sleep details. You can also adjust your wind-down and sleep goal by tapping Full Schedule & Options and making the desired changes.
The Health app also considers contextual cues such as your bedtime routine and device usage patterns to refine its understanding of your sleep habits. For example, it may recognise when you have dimmed the screen or enabled "Do Not Disturb" mode as indicators that you are preparing for sleep.
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Setting sleep goals
You can also adjust your wind-down period, which is the time before your set bedtime when you can start reducing distractions and notifications. To do this, tap "Browse" at the bottom of the screen, then tap "Sleep". Tap "Full Schedule & Options", then "Wind Down" under "Additional Details". From there, you can adjust your wind-down time.
If you want to adjust your sleep goal, you can follow a similar process. Tap "Browse" at the bottom of the screen, then tap "Sleep". Tap "Full Schedule & Options", then "Sleep Goal" under "Additional Details". You can then select the amount of time you want to sleep in hours and minutes using the + and - buttons.
You can also set up multiple sleep schedules, such as one for weekdays and another for weekends. To do this, go to the Health app and tap "Browse" at the bottom right, then tap "Sleep". Scroll down to "Your Schedule" and tap "Full Schedule & Options". Tap "Set Your First Schedule" and select the days for your schedule by tapping on the days at the top of the screen. You can also adjust your bedtime and wake-up times by dragging the semicircle between the icons.
Additionally, you can set up a Sleep Focus to reduce distractions before and during bedtime. Go to "Settings" > "Focus", then tap "Sleep". If you don't see "Sleep" as an option, tap "Customize Focus" and add it. You can also schedule a wind-down period to begin from 15 minutes to 3 hours before your bedtime. During your Sleep Focus, you can filter out notifications and phone calls, and you can also customize your Lock Screen and Home Screen.
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Adjusting wind-down time
To adjust your wind-down time on your iPhone, you must first open the Health app. From there, you can tap "Browse" at the bottom of the screen and 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 "Wind Down" or "Sleep Goal" under "Additional Details". You can then adjust your wind-down time by tapping the plus and minus buttons. Once you have adjusted your wind-down time, tap "Wind Down" or "Sleep Goal" to save your changes.
You can also adjust your wind-down time in the Sleep app. Tap the sleep-alarm-icon in the upper left, then tap "Wind Down" or "Sleep Goal" under "Options". Again, you can adjust your time using the plus and minus buttons, then tap "Wind Down" or "Sleep Goal" to save your changes.
Wind Down accompanies Sleep Mode and Sleep Schedule as an optional feature. When enabled, it activates Sleep Mode at a set time before your bedtime to reduce distractions. It also adds apps and shortcuts to your iPhone's Lock Screen to help you relax.
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Tracking sleep without an Apple Watch
Apple offers a built-in solution to track your sleep through the Health app on your iPhone. This app can be identified by a white icon with a red heart. The Health app can be used to track your health metrics, including sleep, without the need for any additional devices.
To set up sleep tracking, input your typical bedtime and wake-up time. This information will serve as a reference point for the app to gauge your sleep duration and schedule. The Health app also considers contextual cues such as your bedtime routine and device usage patterns to further refine its understanding of your sleep habits. For example, it may recognize when you've dimmed the screen or enabled "Do Not Disturb" mode as indicators that you're preparing for sleep.
The Health app uses your iPhone's built-in motion sensors and accelerometers to analyze your movement patterns during sleep. It can detect when you fall asleep, wake up, and transition between sleep stages. It can also be used to track your sleep goals, respiratory rate, and sleeping heart rate.
Some users have reported that the Health app does not accurately track their sleep hours or schedules. However, others have found it to work just fine. It is worth noting that the accuracy of sleep tracking may vary depending on individual factors and iPhone models.
In addition to the Health app, there are third-party sleep tracking apps available on the App Store, such as the Sleep app, which can help you meet your sleep goals and create a pre-bedtime routine.
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Using third-party apps
While Apple has introduced a Sleep feature with watchOS 7 and advanced sleep tracking with watchOS 9, this update does not apply to older Apple Watch Series 1 and 2 or for iPhones without Apple Watches. This is where third-party sleep apps come in.
Pillow is a third-party sleep-tracking app that works with iPhone, iPod Touch, or iPad. It syncs with the Apple Health app and requires iOS 13.0 and watchOS 6.0 or later. However, you need a premium subscription to unlock most features. The free plan only includes time asleep and sleep quality for a single night, a daily sleep analysis, and an alarm clock.
AutoSleep is another third-party sleep-tracking app that provides more insight into the quality of sleep you get each night. It can track environmental noise and, for Apple Watches that are Series 4 and above, it can also track snoring. It also writes sleep data to Apple Health and automatically logs sleep when activated on the companion iPhone app.
Sleep Pulse 3 is a fully-featured standalone sleep app for your Apple Watch that will track your heart rate and motion. There is also a sleep view that you can access when you wake up in the middle of the night, which will show your resting heart rate and how long you've been sleeping.
Other third-party sleep-tracking apps include SleepScore, Sleep Cycle, Sleep++, and Fitbit. When choosing a third-party sleep-tracking app, it is important to consider the accuracy and precision of the app, the privacy and security policies, and any useful extras such as a smart alarm.
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Frequently asked questions
You can track your sleep using the Health app on your iPhone. You can set up sleep tracking by inputting your typical bedtime and wake-up time. The Health app considers contextual cues such as your bedtime routine and device usage patterns to further refine its understanding of your sleep habits.
No, you can track your sleep using just your iPhone. The Health app uses your iPhone's built-in motion sensors and accelerometer to analyze your movement patterns during sleep. However, you can also use an Apple Watch in conjunction with your iPhone to track your sleep.
To view your sleep history, open the Health app on your iPhone and tap Browse at the bottom of the screen. Tap Sleep, and then you can view your sleep history for the past day, week, month, or the past six months.
