Herbie Murray
The Apple WatchOS 7 introduces a new Sleep app with tracking features, including a wind-down mode, sleep schedules, and an alarm. The Sleep app allows users to set a sleep goal, receive reminders, and view sleep analysis. The watch must be charged to at least 30% before bed and worn for a minimum of 1 hour for sleep tracking to function. Users can also adjust their wind-down and sleep goal as needed on their iPhone or Apple Watch. Additionally, with watchOS 8 or later, users can measure and track their respiratory rate.
| Characteristics | Values |
|---|---|
| Operating System | watchOS 7 or later |
| Sleep Tracking | Available |
| Sleep App | Available |
| Sleep Schedules | Available |
| Sleep Analysis | Available |
| Sleep Goal | Available |
| Wind Down Mode | Available |
| Sleep Mode | Available |
| Wake Up | Available |
| Charging Reminders | Available |
| Sleep History | Available |
| Sleep Data | Available |
| Sleep Stages | Available |
| Respiratory Rate | Available |
| Sleep Focus | Available |
| Multiple Sleep Schedules | Available |
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What You'll Learn
Setting up sleep tracking
To set up sleep tracking on your iPhone, open the Health app and tap Browse at the bottom of the screen. Tap Sleep, then tap Get Started under Set Up Sleep. Here, you can set a sleep goal, or the number of hours you'd like to spend asleep. You can also set your bedtime and wake-up times. If you want to reduce distractions before bed, you can turn on Sleep Focus, which will simplify your Lock Screen and limit notifications.
You can also set up a wind-down period, which will trigger actions to help you relax before bed. To do this, open the Health app and tap Browse, then tap Sleep. Tap Full Schedule & Options, then tap Wind Down. Adjust the duration timer using the + and - buttons, then tap Enable to turn on the Wind Down feature.
To set up sleep tracking directly on your Apple Watch, open the Sleep app. You will be prompted through a series of different screens to set up your sleep schedule. Here, you can set your bedtime and wake-up times, as well as enable Sleep Focus and Wind Down.
Remember to charge your Apple Watch to at least 30% before bed and wear it to bed for at least 1 hour to ensure accurate sleep tracking.
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Using the Sleep app
To use the Sleep app on the Apple Watch, you must have watchOS 7 or later installed on a Series 3 or newer, SE, or Ultra model. You will also need an iPhone 6s or later running iOS 14 or higher.
To update your Apple Watch's software, open the Watch app on your phone and go to General > Software Update. Before you can track your sleep, you must set up the Sleep app accordingly. Open the Watch app on your phone, select My Watch, and then choose Sleep. Tap 'Use this Watch for Sleep' to enable the feature. Make sure the switches next to ''Track Sleep with Apple Watch' and 'Charging Reminders' are turned on.
Once the Sleep app is set up, you can create sleep schedules to help you meet your sleep goals. You can set different schedules based on the day of the week—for example, one schedule for weekdays and another for weekends. You can also set a sleep goal, which is the number of hours of sleep you want to get.
When you wear your Apple Watch to bed, it will track your sleep and provide data such as how long you were asleep, interruptions in your sleep, and graphs over a two-week period showing time slept. You can view this data in the Sleep app on your Apple Watch or in the Health app on your iPhone.
The Sleep app also includes a Wind Down feature, which assists you in establishing a bedtime routine with shortcuts that help you relax. You can adjust Wind Down settings in the Health app on your iPhone, such as choosing different HomeKit scenes, playing certain playlists and podcasts, and accessing apps like Calendar and Reminders.
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Creating sleep schedules
Creating a sleep schedule on your Apple Watch can help you monitor how much sleep you're getting each night and improve your sleep habits with the help of bedtime reminders and a winding-down process. Here's a step-by-step guide to creating a sleep schedule using watchOS 7:
Step 1: Open the Health App
On your iPhone, open the Health app and tap “Browse” at the bottom of the screen. Then, scroll down and select “Sleep”.
Step 2: Tap "Sleep Schedule"
Under “Your Schedule”, tap “Sleep Schedule”. If the Sleep Schedule is off, tap the switch to toggle it on.
Step 3: Set Your Sleep Goal
Enter the desired amount of sleep you want to get each night. This will be your Sleep Goal, which will help the Health app recommend a bedtime and provide a wake-up alarm. You can adjust this goal at any time by going to the Full Schedule menu and tapping “Sleep Goal”.
Step 4: Set Your Bedtime and Wake-Up Times
Drag the curved slider to set your desired bedtime and wake-up times. The slider will turn orange if the schedule does not meet your Sleep Goal. You can also set an alarm and adjust its sound, volume, and haptic feedback.
Step 5: Enable Sleep Mode and Wind Down (Optional)
Sleep Mode and Wind Down are optional features that can help you prepare for sleep. Sleep Mode simplifies your Lock Screen, hides notifications, and turns on Do Not Disturb. Wind Down can automatically trigger shortcuts, such as playing relaxing music, before your scheduled bedtime.
Step 6: Review and Save Your Schedule
After setting up your sleep schedule, review the details and tap “Next”. Then, tap “Enable” to allow your Apple Watch to track your motion during sleep. You can also enable the Wind Down feature by adjusting the timer. Finally, tap “Done” to save your sleep schedule.
Remember, you can always edit or delete your sleep schedule at any time through the Health app or the Sleep app on your Apple Watch.
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Viewing sleep history
To view your sleep history on Apple Watch, open the Sleep app on your watch, then turn the Digital Crown to view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days.
To view your sleep history on iPhone, open the Health app and tap Browse at the bottom of the screen, then tap Sleep. Tap the bar for a specific day to see the total amount of time you were asleep. You can also tap Show More Sleep Data to see how many nights of sleep were measured, your sleep goal, your average time in bed, and your average time asleep.
If you want to view your Respiratory Rate, open the Health app on your iPhone or iPad. If you're on your iPhone, tap Browse at the bottom of the screen. If you're on your iPad, tap the sidebar to open it. Tap Respiratory, then tap Respiratory Rate.
You can also use third-party apps to track your sleep. These apps can transfer results to your iPhone, where you can check your sleeping pattern the next morning and see how your sleep fares over time.
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Using third-party apps
Third-party apps have long been available to track sleep on Apple Watches, but watchOS 7 introduced native sleep tracking for the first time. While watchOS 7's sleep tracking is rudimentary, it takes a holistic approach to sleep by helping users get the desired amount of sleep, get to bed on time, and create a pre-bedtime routine to meet their sleep goals. The data collected by watchOS 7 can also be used to enhance third-party sleep tracking apps.
- AutoSleep: For a one-time charge of $4.99, you get access to all of the features on AutoSleep. The app analyzes your sleep quality based on measurements it takes on the amount of time you're asleep, restlessness, the amount of time you're awake, and your heart rate. It also excels in terms of tracking bedtime consistency, which is key to improving your rest.
- Sleep++: Sleep++ has an automatic mode and a manual mode. In manual mode, you can tell the app when you start sleeping and when you wake up to more precisely control when data is being collected.
- Sleep Cycle: Sleep Cycle has a smart alarm clock that gently wakes you up when you're in a light sleep phase. It detects things like snoring, sleep talking, coughing, and other things that can decrease your sleep quality. Premium features include relaxing sleep sounds and a story library. Sleep Cycle uses sound analysis, so you don't need to wear your Apple Watch to bed.
- SleepWatch: SleepWatch measures total sleep time, total restful sleep time, average sleeping heart rate, sleep rhythm, sleep disruptions, and more. It costs $3.99 per month or $29.99 per year for a premium membership.
- Sleep Pulse 3: Sleep Pulse 3 is a fully-featured standalone sleep app for your Apple Watch that tracks your heart rate and motion. There is a sleep view you can access when you randomly wake up in the middle of the night, which will show your resting heart rate and how long you've been sleeping. Sleep Pulse 3 also allows you to track naps and record sleep talk.
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Frequently asked questions
To set up sleep tracking, your Apple Watch must be running watchOS 7 on a Series 3 or newer, SE, or Ultra. You'll also need an iPhone 6s or later running iOS 14 or higher. Open the Watch app on your phone and head to General > Software Update. In the Watch app on your phone, open My Watch and select Sleep. Tap "Use this Watch for Sleep" to enable the feature.
Go to the Sleep app on your Apple Watch and follow the on-screen instructions. You can also open the Health app on your iPhone, tap Browse, tap Sleep, then tap Get Started (below Set Up Sleep). You can set a sleep goal (how many hours of sleep you want to get) and create multiple sleep schedules, for example, one for weekdays and another for weekends.
Sleep Mode reduces the number of interactions your iPhone and Apple Watch will have with you while you sleep. This includes turning on Do Not Disturb to minimise calls, messages, and notifications. The screens of the devices will also be dimmed down automatically to reduce distractions.
Wind Down is a feature that assists you in establishing a bedtime routine with shortcuts that help you relax. This includes actions such as playing music, setting a bedtime routine with HomeKit, and preparing for the next day with Calendar and Reminders.
Open the Sleep app on your Apple Watch, then turn the Digital Crown to view your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days. You can also view your sleep history on your iPhone by opening the Health app, tapping Browse, then tapping Sleep.
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