Ashwin Lewis
The Apple Watch's sleep-tracking function allows you to monitor your sleep patterns and set sleep goals. To use it, ensure your Apple Watch has at least 30% charge, then wear it to bed. You can set up sleep schedules and wind-down times, and even customise notifications and contacts during this period. After sleeping, you can view your sleep history and data through the Health app on your iPhone or iPad, or directly on your Apple Watch through the Sleep app. Additionally, you can use third-party apps for more detailed sleep tracking.
| Characteristics | Values |
|---|---|
| Battery life | The Apple Watch Ultra has 36 hours of battery life. |
| Charging reminders | You can set up charging reminders to notify you if your watch's battery is less than 30% charged before bed. |
| Sleep tracking | Available on watchOS 8 or later. |
| Sleep data | To receive sleep data, Track Sleep must be enabled, and you must wear your Apple Watch for at least 1 hour each night. |
| Sleep schedule | You can create a sleep schedule with a bedtime reminder, a wind-down time, and a wake-up time. |
| Sleep goal | You can set a sleep goal for the number of hours you want to sleep. |
| Sleep Focus | Sleep Focus limits distractions before bedtime and while you sleep. |
| Notifications | You can allow certain contacts to reach you or send notifications while you sleep. |
| Sleep history | You can view your sleep history in the Health app, including a graph of sleep stages and a breakdown of sleep stages by minutes or hours. |
| Third-party apps | You can use a third-party app to track your sleep, such as "auto sleep". |
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What You'll Learn
Setting up sleep tracking
To set up sleep tracking on your Apple Watch, you must complete steps in both the Apple Health app and the Apple Watch app.
Firstly, ensure your Apple Watch is charged to at least 30% before going to bed. If your watch is charged below 30% before you go to bed, you will be prompted to charge it.
Next, open the Apple Watch app on your iPhone. Tap 'Sleep' and toggle the slider under 'Charging Reminders'. This will send you a notification if your watch's battery falls below 30% an hour before your scheduled sleep time.
Then, open the Settings app on your iPhone and tap 'Focus' and then 'Sleep'. This will take you to the Sleep Focus menu. Here, you can customise your overnight Do Not Disturb function. Under the People tab, you can select contacts whose calls or texts will be allowed or silenced. You can also silence all calls and texts or none.
Now, open the Health app on your iPhone. Tap 'Browse' at the bottom of the screen, then tap 'Sleep'. Tap 'Full Schedule & Options', then tap 'Wind Down' or 'Sleep Goal' under 'Additional Details'. Adjust your time, then tap 'Wind Down' or 'Sleep Goal' to save your changes.
Finally, open the Sleep app on your Apple Watch. Tap the sleep-alarm-icon in the upper left, then tap the schedule you want to edit under 'Full Schedule'. Tap 'Active On', then tap the days you want to set the sleep schedule for. Tap the time under 'Wake Up' or 'Bedtime'. Tap the hour or minute and turn the Digital Crown to adjust the time. Then, tap the checkmark to save.
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Customising overnight do not disturb
The Do Not Disturb function on your Apple Watch is a great way to ensure you are not disturbed by notifications while you sleep. It allows your watch to continue collecting notifications without actually notifying you. Here are the steps to customise your overnight Do Not Disturb settings:
Setting up Sleep Focus:
- Open the Settings app on your Apple Watch.
- Tap Privacy & Security, then Health.
- Toggle Respiratory Rate to Off.
- Open the Apple Watch app on your iPhone.
- Tap My Watch, then Privacy.
- Toggle Respiratory Rate to Off.
- Open the Health app on your iPhone.
- Tap Browse, then Sleep.
- Tap Edit below Your Schedule to change your sleep schedule.
- Tap Wind Down or Sleep Goal under Options to adjust your sleep goal and wind-down time.
- Tap the Sleep-Alarm-Icon in the upper left.
- Tap the schedule you want to edit under Full Schedule.
- Tap Active On, then select the days you want to set the sleep schedule for.
Customising Do Not Disturb:
- Launch the Apple Watch app on your iPhone's Home screen.
- Scroll down and tap General.
- Tap Do Not Disturb.
- Toggle Mirror iPhone to On.
- Toggle Workout Do Not Disturb to On if you want to automatically enable Do Not Disturb when you start a workout.
- To manually enable Do Not Disturb, press the Digital Crown, swipe up, and choose the Control Center.
- Tap the Do Not Disturb button and choose a duration.
You can also customise which contacts are allowed to notify you during Do Not Disturb. Here's how:
- Open Settings on your iPhone.
- Tap Focus, then Sleep.
- Under the People tab, select the contacts whose calls or texts will be allowed or silenced.
- You can also choose to silence all calls and texts or none.
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Creating sleep schedules
The Sleep app on the Apple Watch can help you create sleep schedules to meet your sleep goals. To set up a sleep schedule, open the Sleep app on your Apple Watch. Tap the alarm clock icon in the upper-left corner of the screen. Tap Full Schedule & Options. Tap Sleep Schedule under "Your Schedule". If Sleep Schedule is off, toggle it on. Tap Set Your First Schedule. Tap Active On and choose the days you want to set the sleep schedule for. Tap Wake Up or Bedtime and turn the Digital Crown to set a new time. Tap the checkmark to save. Tap Alarm to turn on an alarm, and tap Sound & Haptics to adjust the sound and haptics of your alarm. Tap the left arrow in the upper-left to save your changes.
You can also create multiple sleep schedules, such as one for weekdays and another for weekends. To add a new schedule, tap Add Schedule in the Sleep app. Tap Choose Days and select the days you want to follow the sleep schedule. Tap Wake Up to set a time to wake up in the morning. Toggle the Alarm button to turn on the alarm. Tap Bedtime to set the time you'd like to go to sleep.
Additionally, you can modify your sleep schedule as needed. To do so, open the Health app on your iPhone and tap Browse at the bottom right, then tap Sleep. Tap Edit for the schedule you want to change. Tap the days at the top of the screen to add or remove them from your schedule. Drag to change your bedtime or wake-up time, or shift both times simultaneously by dragging the semicircle between the icons. Turn the Alarm on or off and choose your alarm options. Tap Done to save your changes.
Note that you can also turn off your full schedule as needed. In the Sleep app, tap the sleep-alarm-icon in the upper-left corner. Under Full Schedule, tap Sleep Schedule to turn your sleep schedule off or on.
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Adjusting wind-down time
The Wind Down mode on your Apple Watch helps you stick to your sleep schedule by reducing distractions before your scheduled bedtime. You can adjust your Wind Down time by following these steps:
Adjusting Wind Down Time on Apple Watch:
- Open the Settings app on your Apple Watch.
- Navigate to Privacy & Security, then select Health.
- Here, you can adjust your Wind Down time and other sleep-related settings.
Adjusting Wind Down Time on iPhone:
Alternatively, you can adjust your Wind Down time using the Health app on your iPhone:
- Open the Health app and tap "Browse" at the bottom right.
- Tap "Sleep" and then "Full Schedule & Options" under "Your Schedule."
- Scroll down to "Additional Details" and tap "Wind Down."
- Here, you can select the desired Wind Down time before your scheduled bedtime.
Customizing Wind Down Shortcuts:
You can also customize your Wind Down experience by adding shortcuts to your iPhone's Lock Screen:
- Launch the Health app and tap "Browse."
- Select "Sleep" and then "Full Schedule & Options" under "Your Schedule."
- Under "Additional Details", tap "Wind Down."
- Choose your desired Wind Down Shortcut by tapping one from the suggested app categories or selecting one from the App Store.
- Tap the plus button to add the shortcut.
- Repeat these steps to add more shortcuts if desired.
Remember, the Wind Down mode is designed to help you establish a consistent sleep routine and improve your sleep habits. By adjusting your Wind Down time and customizing your shortcuts, you can create a relaxing environment to prepare your mind and body for sleep.
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Viewing sleep history
To view your sleep history on the Apple Watch, open the Sleep app. You can do this by pressing the crown to view all your apps and selecting the blue bed icon.
In the Sleep app, you can 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 the time spent in each sleep stage: REM, Core, and Deep. You can also view a bar chart of the last 14 days with a line showing the average time asleep.
If you want to see more details, you can open the Health app on your iPhone. Tap Browse at the bottom of the screen, then tap Sleep. You can also access Sleep from the Summary page if you have it saved to your Favorites list. Tap Full Schedule & Options, then tap Sleep Goal under Options to see your sleep history on a weekly or monthly basis. Tap the bar for a specific day to see the total amount of time you were asleep.
You can also use third-party apps to view your sleep history. For example, SleepWatch records and analyzes your overall sleep time, quality of sleep, sleep stages, sleep disruptions, average sleeping heart rate, and blood oxygen levels. Sleep++ is another free app that gauges the duration and quality of each night's sleep and shows you the number of hours you were in bed.
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Frequently asked questions
To set up sleep tracking on your Apple Watch, you must complete steps in both the Apple Health app and the Apple Watch app. In the Apple Watch app on your iPhone, go to Sleep > Track Sleep with Apple Watch. In the Apple Health app, go to Browse > Sleep > Full Schedule & Options > Wind Down or Sleep Goal > adjust your time > save.
In the Sleep app on your Apple Watch, tap the current schedule > tap Wake Up or Bedtime > turn the Digital Crown to set a new time > tap.
In the Sleep app, tap the schedule to make changes to your Wake Up time, alarm, and Bedtime. Tap Full Schedule from the main screen to turn off your Sleep Schedule for specific nights or all nights.
Open the Health app on your iPhone or iPad. Tap Browse at the bottom of the screen. Tap Sleep. Your sleep history will be displayed in the form of a bar graph.
