Ashwin Lewis
If you want to track your sleep using your Apple Watch, you must first enable sleep tracking and ensure your Apple Watch is charged to at least 30% before you go to bed. You can then set up a sleep schedule, including a sleep goal, a wind-down period, and a bedtime and wake-up time. You can also give certain people or apps permission to notify you during your wind-down period. When you wear your Apple Watch to bed, it will track your sleep using motion or your respiratory rate. In the morning, you can view your sleep history and statistics in the Health app on your iPhone or iPad. You can also use third-party apps, such as Sleep Cycle, to track your sleep.
| Characteristics | Values |
|---|---|
| Track sleep | Wear Apple Watch to bed |
| Set up sleep tracking | Enable "Track Sleep with Apple Watch" in the Watch app on your phone |
| Set up sleep schedule | Set sleep goal, wind-down time, bedtime, and wake-up time |
| Adjust schedule | Tap "Wake Up or Bedtime", turn the Digital Crown to adjust time, tap checkmark to save |
| View sleep history | Open Health app on iPhone or iPad, tap "Browse", tap "Sleep" |
| View sleep data | View time and percentage spent awake or in REM, Core, or Deep sleep |
| Third-party apps | Sleep Cycle, available on the App Store |
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What You'll Learn
Setting up the Sleep app
To set up the Sleep app on your Apple Watch, you must first complete steps in both the Apple Health app and the Apple Watch app.
In the Apple Health app, 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. Tap 'Full Schedule & Options', then 'Wind Down' or 'Sleep Goal' under 'Additional Details'. Adjust your time, then tap 'Wind Down' or 'Sleep Goal' to save your changes.
Next, open the Sleep app. Tap the sleep-alarm-icon in the upper left, then tap 'Wind Down' or 'Sleep Goal' under 'Options'. Tap the Plus and Minus buttons to adjust your time, then tap the left arrow in the upper left to go back and save your changes.
In the Apple Watch app on your phone, open 'Sleep' and turn on 'Track Sleep with Apple Watch'. You can also turn on 'Charging Reminders' so that the Watch can notify you to charge it before bedtime if your battery is low in the evening.
In the Settings app, you can also set up your Sleep Focus. This is optional for tracking, but it gives you access to specialised home screens and notification settings that will turn on at bedtime.
Finally, make sure that you're wearing your Apple Watch at a comfortable fit. If your watch is too loose, the accelerometer might register too much movement during your natural sleep.
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Creating a sleep schedule
The Sleep app on the Apple Watch can help you create sleep schedules to meet your sleep goals. It can track how long you sleep, estimate the time spent in each sleep stage, and wake you up with an alarm.
To create a sleep schedule, first, open the Health app on your iPhone. Tap Browse at the bottom of the screen, then tap Sleep. If you haven't set up a sleep schedule before, tap Get Started and set a sleep goal. You can then set and adjust your sleep schedule.
Tap Sleep Schedule under "Your Schedule". If Sleep Schedule is off, toggle it to the ON position. Tap Set Your First Schedule. Tap the days you want to exclude from this schedule. Tap the button below Wake Up, rotate the Digital Crown to select a wake-up time, then tap Set. Use the switch next to Alarm to turn the alarm on or off.
You can also create multiple sleep schedules, for example, one for weekdays and another for weekends. To add a different schedule, tap Add Schedule for Other Days and customize your options.
You can adjust your wind-down and sleep goal as needed on your iPhone or Apple Watch. Open the Health app, tap Browse, then tap Sleep. Tap Full Schedule & Options. Tap Wind Down or Sleep Goal under Additional Details. Adjust your time, then tap Wind Down or Sleep Goal to save your changes.
You can also turn off your sleep schedule as needed. In the Health app, tap Browse, then Sleep. Tap Full Schedule & Options, then tap Sleep Schedule at the top of the screen to turn your schedule off or on.
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Adjusting your wind-down time
Firstly, open the Sleep app on your Apple Watch. You can do this by pressing the Digital Crown to unlock your Apple Watch, pressing the side button to open the Control Center, and then tapping the Sleep app icon.
Once the Sleep app is open, you can adjust your wind-down time by tapping 'Wind Down' and then setting the amount of time you want the Sleep Focus to be active before your bedtime. The Sleep Focus feature simplifies your Apple Watch display and iPhone Lock Screen to reduce distractions, as well as turning off the watch display. You can also choose to manually control Sleep Focus in the Control Center.
You can also adjust your wind-down time on your iPhone. Open the Health app 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', and then tap 'Wind Down' under 'Additional Details'. Adjust your time, and then tap 'Wind Down' again to save your changes.
Additionally, when you first create a sleep schedule, you can set up a wind-down period by deciding when to start winding down before bed. This will give you a bedtime reminder and turn on Sleep Focus.
By adjusting your wind-down time, you can ensure that you have a pre-bedtime period free of distractions to help you prepare for a good night's sleep.
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Tracking your sleep
Setting Up Sleep Tracking:
Firstly, ensure your Apple Watch is set up for sleep tracking. In the Watch app on your phone, go to "My Watch" and select "Sleep." Enable the "Use this Watch for Sleep" feature. Make sure "Track Sleep with Apple Watch" and "Charging Reminders" are turned on. You can also enable "Sleep Focus," which limits distractions before bedtime.
Creating a Sleep Schedule:
You can create a sleep schedule directly on your Apple Watch or iPhone. Set your desired bedtime and wake-up time, and enable Sleep Focus to minimise distractions before bed. Adjust your wind-down time, which will activate Sleep Focus and remind you when it's time to start winding down. You can also allow specific people or apps to notify you during this time.
Tracking Sleep Data:
To track your sleep, wear your Apple Watch to bed. It will automatically measure and record your sleep data, including the number of times you breathe in a minute (respiratory rate). You can view your recent sleep data on your Apple Watch by opening the Sleep app and turning the Digital Crown to see your sleep stages, time asleep, and sleep duration for the last 14 days.
Viewing Sleep History:
To see your sleep history, open the Health app on your iPhone or iPad. Tap "Browse" and then "Sleep." You can view your sleep data for the past week, month, or six months. You can also tap "Show More Sleep Data" to review additional details, such as the time and percentage spent in REM, Core, or Deep sleep.
Third-Party Sleep Tracking Apps:
If you want more advanced sleep tracking features, you can use third-party apps. The Apple Watch App Store offers dedicated sleep tracking apps. You can download these directly to your watch or use apps like Sleep Cycle, which can sync data to your iPhone.
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Viewing 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. Scroll down to Analysis, where you will see a graph, as well as Time Asleep and time in sleep stages. You can also turn the Digital Crown to view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days.
To view more detailed sleep data, open the Health app on your iPhone. Tap Browse at the bottom of the screen, then tap Sleep. You can view your sleep data by week or month by tapping a tab at the top of the screen. To change the time span displayed in the graph, swipe the graph left or right. To view the details for a day, tap the column for that day.
The Health app also allows you to manually add sleep data by tapping Add Data in the top-right corner of the screen. To get cumulative sleep data, tap Show More Sleep Data.
In addition to the Sleep and Health apps, you can also use the iPhone's larger screen to read more in-depth data.
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Frequently asked questions
First, make sure your Apple Watch is charged to at least 30% before going to bed, with Sleep Tracking enabled. Then, wear your watch to bed and make sure you wear it for at least 1 hour. In the morning, you can view your sleep history by opening the Health app on your iPhone or iPad.
To set up a sleep schedule, go to Settings > Focus > Sleep to set up the Focus mode and wind-down time. You can also set a bedtime and wake-up time, with or without an alarm.
Yes, you can use third-party apps to track your sleep. 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" and once you find an app you like, tap Get to install it.
