Track your sleep on Apple Watch and use Sleep on iPhone

Create personalized sleep schedules to help meet your sleep goals and improve your overall health.

Set up Sleep

Getting enough sleep is important to your overall health. The Health app on iPhone can help you set a sleep goal, and track your progress over time in meeting that goal.

Set up Sleep on iPhone

  1. Open the Health app on your iPhone.
  2. Tap Get Started under Set Up Sleep, then tap Next.
  3. Follow the onscreen prompts to establish:
    • Sleep Goals: Set the number of hours you'd like to spend asleep.
    • Bedtime and Wake Up times: Set when you'd like to go to bed and wake up.
    • Sleep Mode: At your bedtime, iPhone can turn on Do Not Disturb and dim the Lock screen to limit distractions and protect your sleep.
    • Wind Down Shortcuts: Add shortcuts that will help you take time to relax before bed, such as turning on a Home scene, listening to soothing playlists, or using your favorite meditation app.
    • Track Sleep with Apple Watch: Wear your watch to bed to track your sleep. This option is available during setup if you've paired your Apple Watch with your iPhone beforehand. If you pair your Apple Watch after setup, you can still turn on Track Sleep with Apple Watch later.

Sleep is not available with Family Setup.

Adjust your sleep goal

You can adjust your sleep goal as needed on your iPhone or Apple Watch.

Adjust sleep goal on iPhone

On your iPhone

  1. Open the Health app and tap Sleep.
  2. Tap Full Schedule & Options.
  3. Tap Sleep Goal under Additional Details.
  4. Adjust your Sleep Goal then tap the time you've selected to save your changes.

On your Apple Watch

  1. Open the Sleep app and tap Full Schedule.
  2. Tap Sleep Goal under Options.
  3. Tap the Plus and Minus buttons to adjust your goal.
  4. Tap Sleep Goal in the upper left to go back and save your changes.

Edit your sleep schedule on your iPhone

If you need to update your sleep schedule, you can make changes to your full schedule or for Next Wake Up Only. With Next Wake Up Only, the changes you make apply only to the following day. Changes made to your full schedule apply to all future days.

Edit Next Wake Up Only on iPhone

Update Next Wake Up Only

  1. Open the Health app, tap Browse at bottom of the screen, then tap Sleep. If you have Sleep favorited, you can access it from the Summary page in the Health app.
  2. Tap Edit under the sleep schedule in Next.
  3. Drag the curved slider to set Bedtime and Wake Up times. The slider turns orange if the schedule does not meet your sleep goal.
  4. Tap Wake Up Alarm to turn on the alarm and adjust your alarm sound, volume, and haptics.
  5. Tap Done to save your changes.

You can also adjust your sleep schedule for the next day from the Clock app.

Edit full sleep schedule on iPhone

Update your full schedule

  1. Open the Health app and tap Sleep.
  2. Tap a schedule in Full Schedule & Options.
  3. Tap Edit under the schedule you would like to update.
  4. Tap the Days Active and drag the curved slider to set Bedtime and Wake Up times. The slider turns orange if the schedule does not meet your sleep goal.
  5. Tap Wake Up Alarm to turn on an alarm and adjust your alarm sound, volume, and haptics.
  6. Tap Done to save your changes.

You can also turn off your sleep schedule as needed. In the Health app, tap Browse > Sleep > Full Schedule & Options. Then tap Sleep Schedule at the top of the screen to turn your schedule off or on.

Edit your sleep schedule on your Apple Watch

If you need to update your sleep schedule, you can make changes to your full schedule or for Next Wake Up Only. With Next Wake Up Only, the changes you make apply only to the following day. Changes made to your full schedule apply to all future days.


Edit Next Wake Up Only on Apple Watch

Update Next Wake Up Only

  1. Open the Sleep app.
  2. Tap the schedule under Next.
  3. Tap Wake Up or Bedtime.
  4. Tap the hour or minute and turn the Digital Crown to adjust the time. Then tap Set to save.
  5. Tap Alarm to turn on an alarm and adjust the sound and haptics.
  6. Tap Edit Schedule in the upper left to save your changes for the following day.

 

Edit full sleep schedule on Apple Watch

Update your full schedule

  1. Open the Sleep app and tap Full Schedule.
  2. Tap the schedule you want to edit.
  3. Tap the days under Active On, then tap the days you want to set the sleep schedule for.
  4. Tap Done to save your changes. 
  5. Tap Wake Up or Bedtime.
  6. Tap the hour or minute and turn the Digital Crown to adjust the time. Then tap Set to save.
  7. Tap Alarm to turn on an alarm and adjust the sound and haptics of your alarm.
  8. Tap Edit Schedule in the upper left to save your changes for the full schedule.

You can also turn off your full schedule as needed. In the Sleep app, tap Full Schedule, then tap Sleep Schedule to turn your sleep schedule off or on.

Manage your wind down shortcuts

On your iPhone, you can add shortcuts to apps to help you relax and get ready for bed. 

Wind Down shortcuts

Add a shortcut

  1. Open the Health app and tap Sleep.
  2. Tap a schedule in Full Schedule & Options.
  3. Tap Wind Down Shortcuts.
  4. Tap Add a Shortcut or Add Another Shortcut if you've previously added one.
  5. Tap an app, then tap the Add button Add button to add the shortcut. You can also tap Show Apps from the App Store to find and add new apps.

Remove a shortcut

  1. Open the Health app and tap Sleep.
  2. Tap a schedule in Full Schedule & Options.
  3. Tap Wind Down Shortcuts.
  4. Tap the Remove button Remove button.

Sleep data on iPhone

View your sleep history

To view your sleep history, open the Health app on your iPhone, tap Browse at bottom of the screen, then tap Sleep. If you have Sleep favorited, you can access it from the Summary page in the Health app.

Based on your iPhone usage at night, Sleep on iPhone tracks and charts your Time In Bed. The bar graph by default is set to W for weekly. Tap M at the top of the chart to view your sleep history for the past month. Tap Show More Sleep Data to review your Sleep Duration details such as your Average Time in Bed and Average Time Asleep. You can tap each detail to see how it charts in the graph above.

Getting more accurate results with your Apple Watch

If you paired your Apple Watch after completing Sleep setup, you can still turn on Track Sleep with Apple Watch. In the My Watch app on your iPhone, tap Sleep, then tap Track Sleep with Apple Watch to turn on this setting. To get the most accurate results when wearing your watch to sleep:

  • Turn on Charging Reminders. On your iPhone, open the My Watch app and tap Sleep. Tap Charging Reminders to turn on a reminder on your Apple Watch to charge before your Wind Down time. If your watch battery dies, it won't track your sleep data.
  • Make sure that you're wearing your Apple Watch at a comfortable fit. If your watch is too loose, the accelerometer might register too much movement during your natural sleep. 
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