Evie Summers
If you're having trouble sleeping, you may want to monitor your sleep cycles. The Apple Watch, in conjunction with the Health app on your iPhone, offers a built-in sleep tracker and multiple sleep schedules to help you meet your sleep goals. To track your sleep, simply wear your Apple Watch to bed and enable the Track Sleep with Apple Watch option. You can then view your sleep history and patterns through the Health app on your iPhone. In addition to tracking your sleep, the Apple Watch can also help you prepare for bed by allowing you to set a wind-down period and limit distractions before bedtime. With these tools, you can gain insight into your sleep habits and make adjustments to improve your sleep quality.
| Characteristics | Values |
|---|---|
| Track sleep | Wear Apple Watch to bed and pair with iPhone |
| View sleep history | Open Health app on iPhone or iPad, tap Browse, tap Sleep, tap W for week, M for month, or 6M for 6 months |
| View sleep data | Tap Browse, tap Sleep, tap Show More Sleep Data |
| View respiratory rate data | Tap Browse, tap Respiratory, tap Respiratory Rate, tap Show More Respiratory Rate Data |
| Set up sleep schedule | Go to Settings > Focus > Sleep, set wind-down time, bedtime, and wake-up time |
| Modify sleep schedule | Open Health app, tap Browse, tap Sleep, tap Full Schedule & Options, tap Sleep Schedule to turn on or off, tap Edit to set schedule for tonight, tap Done |
| Turn off sleep schedule | Open Sleep app, tap sleep-alarm-icon, tap Sleep Schedule, tap Full Schedule to turn off for specific or all nights |
| Adjust wind-down and sleep goal | Open Health app, tap Browse, tap Sleep, tap Full Schedule & Options, tap Wind Down or Sleep Goal, tap Plus and Minus buttons to adjust time |
| Turn on Charging Reminders | Open Apple Watch app on iPhone, tap My Watch, tap Sleep |
| Set up Sleep Focus | Go to Settings > Focus, tap Sleep, tap Customize Focus |
| Turn off Sleep Focus | Press Digital Crown, press side button, tap . |
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What You'll Learn
How to view your sleep history
To view your sleep history, you'll need to be using the Health app on your iPhone or iPad, as well as the Sleep app on your Apple Watch.
First, make sure you've set up sleep tracking on your Apple Watch. To do this, open the Apple Watch app on your iPhone, tap 'My Watch', then tap 'Sleep'. You can also set up sleep tracking reminders, which will remind you to charge your watch before your wind-down time.
Next, open the Health app on your iPhone or iPad. If you're using an iPhone, tap 'Browse' at the bottom of the screen. If you're using an iPad, tap the sidebar to open it. From there, tap 'Sleep'. If you've saved Sleep as a favourite, you can access it from the Summary page in the Health app.
Now, you can view your sleep data by week or month: tap 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. To get cumulative sleep data, tap 'Show More Sleep Data'.
You can also view the average time you spent in each sleep stage (awake, REM, core, or deep sleep) by tapping 'Show More Sleep Data' and selecting a category.
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How to set up a sleep schedule
Setting up a sleep schedule on Apple Health can help you meet your sleep goals. To get started, open the Health app on your iPhone and tap "Browse" at the bottom right of the screen. Then, tap "Sleep" and "Get Started" under "Set Up Sleep".
Next, set a sleep goal for the number of hours you want to sleep each night, and tap "Next". You can then set your first schedule by picking which days you want it to be active. Move the "Bedtime and Wake up" slider to when you want to go to bed and wake up. You can do this by dragging the Bed and Clock icons. If you want a Wake Up alarm, turn on the toggle.
You can also set up additional schedules, such as separate schedules for weekdays and weekends. To do this, tap "Edit" under "Your Schedule", then tap "Add Schedule". You can then set the days for your new schedule by tapping the days at the top of the screen.
You can also adjust your bedtime and wake-up time by dragging the curved slider to your preferred time. The slider will turn orange if the schedule does not meet your sleep goal. Tap "Alarm" to turn on an alarm and adjust the sound, volume, and haptics. Tap "Done" to save your changes.
Additionally, you can schedule a "Wind Down" period to begin from 15 minutes to 3 hours before your bedtime. During this time, your Sleep Focus will automatically be triggered, reducing distractions before and during bedtime.
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How to change your sleep schedule
The Health app on your iPhone can help you set a sleep goal and create a customised sleep schedule. To get started, open the Health app and tap 'Get Started' under 'Set Up Sleep'. Then, tap 'Next'.
Setting Sleep Goals
Firstly, you need to set the number of hours you would like to spend asleep. This is your sleep goal.
Setting a Sleep Schedule
Next, set when you would like to go to bed and wake up. You can create multiple schedules, for example, one for weekdays and another for weekends.
Setting a Sleep Focus
To reduce distractions on your iPhone and Apple Watch, you can simplify your Lock Screen and turn on Sleep Focus at your scheduled bedtime. This will, for example, filter out notifications and phone calls. You can also schedule a wind-down period to begin from 15 minutes to 3 hours before your bedtime. Your Sleep Focus begins at the start of your wind-down time.
Setting an Alarm
To help you wake up on time, you can select an alarm sound, a vibration, and a snooze option. Or you can choose to have no alarm at all.
Tracking Sleep
To receive sleep data, you must enable 'Track Sleep' on your Apple Watch and wear it for at least 1 hour each night. If you don't wear your Apple Watch to sleep, your graph might not show any data. You can view your sleep history by opening the Health app on your iPhone or iPad.
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How to turn off your sleep schedule
The Health app on iPhone can help you set a sleep goal and create a customised sleep schedule. To turn off your sleep schedule, follow these steps:
- Open the Health app on your iPhone.
- Tap "Browse" at the bottom right of the screen.
- Tap "Sleep" to access your sleep data.
- Scroll down to "Your Schedule".
- Tap "Full Schedule & Options".
- Tap "Sleep Schedule" at the top of the screen to turn off your sleep schedule.
You can also turn off alarms for all sleep schedules or for a particular schedule. To do this:
- Go to the Health app on your iPhone.
- Tap "Browse" at the bottom right.
- Tap "Sleep".
- Scroll down to "Your Schedule".
- Tap "Edit" below "Next".
- Turn off the alarm.
Alternatively, you can use the Clock app to change your next sleep schedule alarm.
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How to track your sleep using Apple Watch
To track your sleep using an Apple Watch, you must first ensure that your device supports this feature. The Sleep tracking function is available on watchOS 8 or later. If your Apple Watch runs on an older operating system, you will need to update it.
Once you have confirmed that your Apple Watch supports Sleep tracking, you can proceed to set up the feature. Start by opening the Watch app on your iPhone and tapping the 'My Watch' tab. Then, tap 'Sleep' and toggle on 'Track Sleep with Apple Watch'. Additionally, you can enable ''Charging Reminders'' to receive notifications reminding you to charge your Apple Watch before your designated bedtime.
After setting up Sleep tracking, you can further customise your Sleep schedule and goals. Open the Health app on your iPhone and tap 'Browse' at the bottom of the screen. Then, tap 'Sleep'. If you have previously added Sleep to your Favourites list, you can access it from the Summary page in the Health app. Next, tap ''Full Schedule & Options,' followed by ''Wind Down' or 'Sleep Goal' under 'Additional Details'. Adjust your desired bedtime and sleep duration, then tap 'Wind Down' or 'Sleep Goal' to save the changes.
When it is close to your bedtime, wear your charged Apple Watch and ensure that it is unlocked. If you have set a passcode for your Apple Watch, it is recommended to enable wrist detection. Throughout the night, the Apple Watch will use the Sleep schedule and your movements to detect and record your sleep.
In the morning, you can review your sleep data. Open the Sleep app on your Apple Watch and turn the Digital Crown to view your Sleep Stages data, Time Asleep, and Sleep Duration for the last 14 days. Alternatively, you can access this information through the Sleep section of the Health app on your iPhone.
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Frequently asked questions
To set up sleep tracking on your Apple Watch, you need to pair it with your iPhone and then open the Health app. Then, tap Browse at the bottom of the screen and tap Sleep. You can also adjust your wind-down and sleep goal on your iPhone or Apple Watch.
Open the Health app on your iPhone and tap Browse at the bottom right, 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, swipe the graph left or right.
Go to the Health app on your iPhone and tap Browse, then tap Sleep. After setting up your first sleep schedule, you can add additional schedules, such as separate schedules for weekdays and weekends. You can also modify any schedule, for example, by changing the wake-up time.
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