Miya Pearson
If you want to track your sleep using your Apple Watch, you can use the built-in Sleep app or a third-party app. To use the Sleep app, you need to set up sleep tracking and charging reminders in the Watch app on your iPhone. You can also set up a sleep schedule, wind-down time, and Sleep Focus, which limits distractions before bed. When you wear your Apple Watch to bed, it will automatically track your sleep data, including your sleep stages, time asleep, and sleep duration. You can then view your sleep history and data in the Health app on your iPhone or iPad. Third-party sleep-tracking apps are also available for download directly on your Apple Watch.
| Characteristics | Values |
|---|---|
| Track sleep | Wear Apple Watch to bed |
| Use a third-party app | |
| Use the built-in Sleep app | |
| Use Sleep Focus mode | |
| Set up a sleep schedule | |
| Set up Charging Reminders | |
| Adjust wind-down and sleep goals | |
| View sleep data on the Health app | |
| View sleep data on the Sleep app | |
| Measure respiratory rate | |
| Track changes in nightly wrist temperature |
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What You'll Learn
Setting up sleep tracking
To set up sleep tracking on your Apple Watch, you'll need to ensure your Apple Watch is running watchOS 7 or later on a Series 3 or newer, SE, or Ultra. Your iPhone must be an iPhone 6s or later running iOS 14 or higher.
First, open the Health app on your iPhone. Tap "Browse" at the bottom of the screen, then tap "Sleep". From here, you can view data on recent nights of sleep and set your sleep schedule for the future. You can edit your next sleep schedule or your full sleep schedule, which repeats daily and weekly.
Next, in the Watch app on your phone, open "My Watch" and select "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.
Now, set up your Sleep Focus. This is optional for tracking but gives you access to specialized home screens and notification settings that will turn on at bedtime. Open Settings on your iPhone and tap "Focus" and then "Sleep", which will get you to the Sleep Focus menu. Here, you can select contacts whose calls or texts will be allowed or silenced. You can also silence all calls and texts or none.
Finally, wear your Apple Watch to bed! Make sure your Apple Watch is charged to at least 30% before bed with Sleep Tracking on Apple Watch enabled. It should be unlocked, and if you have a passcode, you'll want wrist detection turned on.
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Viewing sleep data
To view your sleep data on your Apple Watch, scroll down from the main watch face (using the digital crown, or swipe up with your finger) and you'll see a card in your Smart Stack with the previous night's sleep. Tap this to open the Sleep app, which will show you your sleep stages, time asleep, last 14 days' sleep, and your sleep schedule settings.
The sleep stages are represented with deep sleep at the bottom in purple, “core” (that is, light) sleep in the middle in blue, REM higher up in lighter blue, and awake in orange at the top. The app will also show you your heart rate during the night, your sleep trend, and monthly and yearly highlights showing whether you’re getting more or less sleep over time.
To view your sleep history on your iPhone, open the Health app and tap Browse at the bottom of the screen. Tap Sleep. If you have Sleep saved to your Favorites list, you can access it from the Summary page in the Health app. The bar graph is set to D for daily by default. Tap W at the top of the chart to view your sleep history for the past week, M for the past month, or 6M for the past 6 months.
You can also view your Sleep Duration details such as your Sleep Goal and Time Asleep. You can also view your Heart Rate and Respiratory Rate in relation to your time spent asleep.
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Third-party apps
- AutoSleep: This app offers a lot of data, and you can choose how much of it you want to engage with. It has no user analytics tracking, advertising plugins, third-party code, or data upload. It also has no extra in-app purchases or subscriptions. It fully integrates with Sleep Stages from the Apple Sleep app, so you can use the Apple Sleep app and view all the information in AutoSleep.
- Sleep Cycle: A popular alternative to the Apple Sleep app.
- HeartWatch: This app can incorporate ECG data, tracking QTc and PR intervals.
- Oura Ring Gen 3 and Whoop 4.0: These are non-Apple Watch wearables that offer an impressive amount of wellness and recovery data.
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Charging reminders
To get charging reminders for your Apple Watch, you must first ensure that you have opted to use the watch for sleep tracking. To do this, open the Watch app on your iPhone and scroll down to Sleep. Here, you can turn on "Use this Watch for Sleep".
Next, you can enable charging reminders in the Sleep menu. This will notify you to charge your watch before your scheduled bedtime if your battery is low. You can also receive a notification on your iPhone when your watch is fully charged.
It is recommended that your Apple Watch is charged to at least 30% before bed to ensure it can track your sleep throughout the night. You can also add the battery level as one of the icons on your custom watch face, allowing you to monitor the battery level throughout the day and charge it when it gets low.
If you are not receiving charging reminders, you may need to update your device to the latest version of watchOS. Additionally, make sure that you are wearing your watch one hour before your scheduled sleep time, as the reminder will only appear if the watch is being worn.
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Sleep schedules
The Apple Watch is a powerful sleep tracker with an interface that is easy to set up and use. The Sleep app on Apple Watch allows you to create sleep schedules to help you meet your sleep goals. You can also create multiple sleep schedules, for example, one for weekdays and another for weekends.
To set up a sleep schedule, open 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", and then tap "Get Started" (below "Set Up Sleep"). Then, go to the Sleep app on your Apple Watch.
When creating a sleep schedule, you can set up the following general settings:
- A sleep goal (the number of hours of sleep you want to get)
- Whether or not to turn on Sleep Focus, which limits distractions before you go to bed and protects your sleep after you're in bed
- Bedtime and Wake Up times
- Wind Down time, which is the amount of time you want the Sleep Focus to be active before bedtime
You can also adjust your Wind Down and sleep goal as needed on your iPhone or Apple Watch. To do this, open the Health app, tap "Browse" at the bottom of the screen, and 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", then tap "Wind Down" or "Sleep Goal" under "Additional Details". Adjust your time, and then tap "Wind Down" or "Sleep Goal" to save your changes.
Additionally, you can make changes to your full schedule or just for the "Next Wake Up Only". Changes made to your full schedule apply to all future days, while changes made for the "Next Wake Up Only" only apply to the following day.
To view your sleep history, 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. Then, tap "Sleep". If you have Sleep saved as a Favorite, you can access it from the Summary page in the Health app. The bar graph is set to "D" for daily by default. Tap "W" at the top of the chart to view your sleep history for the past week, "M" for the past month, or "6M" for the past six months.
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Frequently asked questions
To track your sleep using your Apple Watch, you need to first set up your sleep schedule. You can do this by opening the Sleep app on your watch or by going to the Health app on your iPhone and tapping Browse followed by Sleep. Once you've set up your sleep schedule, you can start tracking your sleep by wearing your watch to bed.
To set up a sleep schedule on your Apple Watch, you need to open the Sleep app on your watch or the Health app on your iPhone. You can then set your sleep goal, wind-down time, and sleep focus. You can also decide which notifications and apps are allowed during your wind-down and sleep times.
Yes, you can use third-party apps to track your sleep on your Apple Watch. To download a third-party app, open the Watch app on your phone, tap Discover, select Explore Watch Apps, and search for "sleep trackers" or the name of a specific app. You can then install any free apps or buy any paid apps.
To view your sleep data on your Apple Watch, you can open the Sleep app on your watch and turn the Digital Crown to see your Sleep Stages data, Time Asleep, and your Sleep Duration for the last 14 days. You can also view your sleep data on your iPhone by opening the Health app and tapping Browse followed by Sleep.
