Ashwin Lewis
The Sleep app on the iPhone is designed to help users meet their sleep goals, including getting enough sleep, getting to bed on time, and creating a pre-bedtime routine. To use the Sleep app, you need to set up sleep tracking on your iPhone and Apple Watch. This involves opening the Health app on your iPhone, tapping Browse, and then selecting Sleep. Here, you can set your sleep goals, bedtime, and wake-up times, as well as enabling Sleep Mode and Wind Down shortcuts. Once set up, you can wear your Apple Watch to bed, and it will automatically track your sleep data, including sleep stages, heart rate, and respiratory rate. This data can then be viewed in the Health app on your iPhone, allowing you to gain insights into your sleep patterns and make adjustments as needed.
| Characteristics | Values |
|---|---|
| Track sleep | Wear Apple Watch to bed and use the Sleep app to track sleep stages, duration, and goals. |
| View sleep history | Open the Health app on iPhone, tap Browse, then Sleep. View history for the past week, month, or 6 months. |
| Adjust sleep schedule | Open the Health app, tap Browse, then Sleep. Tap Full Schedule & Options, then adjust Wind Down and Sleep Goal times. |
| Set wake-up time | Open the Sleep app on Apple Watch, tap the wake-up time, and set a new time. |
| Change ringtone or vibration | Open the Sleep app on Apple Watch, tap Sounds & Haptics, and choose a ringtone. |
| Turn off alarm | Open the Sleep app on Apple Watch and turn off the Alarm option. |
| Turn on Charging Reminders | Open the Watch app on iPhone, tap My Watch, tap Sleep, and enable Charging Reminders. |
| Use Sleep Focus | Turn on Sleep Focus to simplify the display and limit distractions before bedtime. |
| Use Wind Down | Enable Wind Down to help you relax and meet your sleep goals before bedtime. |
| Receive wake-up screen | Receive a morning wake-up screen with the weather forecast and battery life. |
| Review sleep statistics | Review sleep data in the Health app, including sleep times, stages, goals, and heart rate. |
| Set sleep goals | Set sleep goals and bedtimes in the Health app or the Clock app. |
| Use third-party apps | Use third-party apps like AutoSleep for more advanced sleep tracking features. |
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What You'll Learn
How to set up the Sleep app on your iPhone
The Sleep app on your iPhone is designed to help you meet your sleep goals, including getting enough sleep, getting to bed on time, and creating a pre-bedtime routine. To set up the Sleep app, follow these steps:
First, ensure that you have iOS 14 or a later version on your iPhone. You can update your iPhone's software by going to Settings > General > Software Update.
Next, open the Health app on your iPhone. If you can't find the Health app, try searching for it in the search bar or by asking Siri. Once you've opened the Health app, scroll down until you see the "Set Up Sleep" box and tap "Get Started."
You will then be guided through a series of on-screen prompts to customize your sleep settings. You can set your Sleep Goals, which is the number of hours per night you'd like to sleep. You can also set your Bedtime and Wake-Up times. If you want an uninterrupted sleep, you can activate Do Not Disturb mode around your bedtime. Additionally, you can set up Wind Down Shortcuts, which are activities that may help you relax before bed.
If you have an Apple Watch, you can also choose to track your sleep with it. Make sure your Apple Watch is running watchOS 7 or later and is paired with your iPhone. Open the Watch app on your iPhone, go to "My Watch," and select "Sleep." Enable the "Use this Watch for Sleep" feature, and turn on "Track Sleep with Apple Watch" and "Charging Reminders."
With these steps, you can set up the Sleep app on your iPhone and start tracking your sleep to help you achieve your sleep goals.
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How to set a sleep schedule
Setting a sleep schedule on your iPhone is a great way to automate your sleep routine and meet your sleep goals. Here's a step-by-step guide on how to set up a sleep schedule using the Health app on your iPhone:
Step 1: Open the Health App
Locate and open the Health app on your iPhone. This is where you will set up and manage your sleep schedule.
Step 2: Tap "Browse" and Select "Sleep"
Once you're in the Health app, tap the “Browse" tab at the bottom of the screen. Then, tap on “Sleep” to access the sleep-related features.
Step 3: Tap "Full Schedule & Options"
You will see an option called "Full Schedule & Options." Tap on this to customize your sleep schedule.
Step 4: Set Your First Schedule
If this is your first time setting up a sleep schedule, tap on "Set Your First Schedule." This will allow you to create a new sleep schedule from scratch.
Step 5: Adjust Bedtime and Wake Up Times
Set your desired bedtime and wake-up times by dragging the curved slider or using the dial. Make sure the times you select meet your sleep goal. For example, if your goal is 8 hours of sleep, adjust the slider or dial so that there are 8 hours between your bedtime and wake-up time.
Step 6: Select Active Days
Choose the days you want this sleep schedule to be active. Tap on the days at the top of the screen to add or remove them from your schedule. The schedule will only apply to days with solid-color circles.
Step 7: Set Alarm Options
Decide if you want an alarm to wake you up. You can turn the alarm on or off, and then customize the sound, volume, vibration, and snooze options to your preference.
Step 8: Save Your Schedule
Once you have adjusted your bedtime, wake-up time, and alarm options, tap "Done" or the checkmark to save your sleep schedule.
Additional Tips:
- You can set up multiple sleep schedules, such as separate schedules for weekdays and weekends.
- You can also adjust your "Wind Down" period, which is the time before your scheduled bedtime when your phone enters Sleep Focus mode to reduce distractions.
- To view your sleep data and history, open the Health app and tap on "Sleep."
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How to track your sleep
The Sleep app on your iPhone is designed to help you meet your sleep goals, including getting enough sleep, getting to bed on time, and creating a pre-bedtime routine. You can track your sleep and wake up in the morning with alarm sounds or haptic feedback.
To set up sleep tracking, open the Health app on your iPhone and tap Browse at the bottom of the screen. Tap Sleep, then Get Started. You'll then be shown a number of on-screen prompts. These invite you to set your Sleep Goals (the number of hours per night you’d like to sleep), your Bedtime and Wake Up times, your Sleep Mode (i.e. whether you want to activate Do Not Disturb mode around your bedtime), and any Wind Down Shortcuts (shortcuts to activities that may help you relax before bed).
If you have an Apple Watch, you can also track your sleep by wearing it to bed. To do this, open the Watch app on your iPhone, tap the My Watch tab, then tap Sleep. Tap Track Sleep with Apple Watch to turn on this setting. You can also adjust your wind-down and sleep goal 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.
If you want to use a third-party app to track your sleep, you can download one from the App Store. For example, AutoSleep is a sleep tracking app that can be used on both your iPhone and Apple Watch.
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How to change your sleep schedule
To change your sleep schedule on your iPhone, you can use the Health app to help you meet your sleep goals. Here is a step-by-step guide:
Step 1: Open the Health App
Locate the Health app on your iPhone and open it.
Step 2: Tap "Browse" and Select "Sleep"
At the bottom right of your screen, tap "Browse". Then, tap “Sleep” to access your sleep data. If you have Sleep saved to your Favourites list, you can also access it from the Summary page in the Health app.
Step 3: Tap "Full Schedule & Options"
Scroll down to “Your Schedule” and then tap “Full Schedule & Options”.
Step 4: Tap "Edit" to Change an Existing Schedule
If you want to change an existing sleep schedule, tap “Edit” underneath the sleep schedule you want to modify. You can adjust the bedtimes, wake-up times, and alarm options for an entire sleep schedule or just your next schedule. You can also turn off alarms for specific schedules or your next scheduled wake-up time.
Step 5: Tap "Add Schedule" to Create a New Schedule
To create a new sleep schedule, tap “Add Schedule”.
Step 6: Set the Days for Your Schedule
Tap the days at the top of the screen to add or remove them from your schedule. The schedule will only apply to days shown with solid-colour circles.
Step 7: Adjust Your Bedtime and Wake-Up Schedule
Drag the curved slider to set your bedtime and wake-up times. You can change both times simultaneously by dragging the semicircle between the icons. Ensure the times you select meet your sleep goal.
Step 8: Set Your Alarm Options
Turn the alarm on or off. If you turn it on, you can choose the sound, volume, vibration, and snooze option.
Step 9: Save Your Changes
Tap “Done” or the left arrow in the upper-left corner to save your changes.
You can also use the Clock app to set one-time and repeating alarms that don't turn on a Sleep Focus. Additionally, you can enable Sleep Focus to reduce distractions before and during bedtime. This feature can filter out notifications and phone calls, and it can also activate Dark Mode and Low Power Mode. You can schedule a Wind Down period to begin from 15 minutes to 3 hours before your bedtime, during which your Sleep Focus will be active.
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How to view your sleep history
To view your sleep history on your iPhone, you will need to use the Health app. This app is represented by a white icon with a red heart.
First, open the Health app on your iPhone. From there, tap 'Browse' at the bottom of the screen. If you have already added Sleep to your Favourites, you can access it from the Summary page in the Health app. If not, scroll down and select Sleep under the "Browse All" section.
Tap Sleep, and you will be able to view your sleep history for the past week, month, or six months. You can also view the time and percentage you spent awake or in REM, Core, or Deep sleep. To see more details, tap 'Show More Sleep Data' and select a category to review additional sleep insights.
If you have an Apple Watch, you can also view your sleep history by opening the Sleep app on your watch. This will show you the amount of sleep you got the night before, the time spent in each sleep stage, and your sleep average over the last 14 days.
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Frequently asked questions
If you are using iOS 14 or later, you will need to use the Health app to set up the Sleep app. Open the Health app, scroll down and tap 'Get Started' under 'Set Up Sleep'. You will then be able to set your Sleep Goals, Bedtime, Wake Up times, Sleep Mode, and Wind Down Shortcuts.
To set up a sleep schedule, go to Settings > Focus > Sleep to set up the Focus mode and wind-down time. In the Allow Notifications section, tap People and select the contacts allowed to reach you or send notifications while you’re asleep. Tap Apps to decide which apps should be allowed to send notifications.
Open the Health app on your iPhone and tap 'Browse' at the bottom of the screen. Tap 'Sleep' and then tap 'Show More Sleep Data' to review additional sleep details such as the time and percentage you spent Awake or in REM, Core or Deep sleep.
