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.

Here's what you need

• An iPhone with the latest version of iOS.

• An Apple Watch with the latest version of watchOS.

• Make sure your Apple Watch is charged at least 30% before bed with Sleep Tracking on Apple Watch enabled.

• Wear your Apple Watch to sleep for at least 1 hour.

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 create a customized sleep schedule.

1. Open the Health app on your iPhone.

2. Tap Get Started under Set Up Sleep¹, 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 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. You can also give certain people or apps permission to notify you. Learn how to customize a Focus.

• 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.

Adjust your wind down and sleep goal

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

On your iPhone

1. Open the Health app, tap Browse at bottom of the screen, then tap Sleep. If you have Sleep saved to your Favorites list, you can access it from the Summary page in the Health app.

2. Tap Full Schedule & Options.

3. Tap Wind Down or Sleep Goal under Additional Details.

   

4. Adjust your time then tap Wind Down or Sleep Goal to save your changes.

On your Apple Watch

1. Open the Sleep app.

2. Tap sleep-alarm-icon in the upper-left.

3. Tap Wind Down or Sleep Goal under Options.

4. Tap the Plus and Minus buttons to adjust your time.

5. Tap the left arrow 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.

Update Next Wake Up Only

1. Open the Health app, tap Browse at bottom of the screen, then tap Sleep. If you have Sleep saved to your Favorites list, 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 Alarm to turn on the alarm and adjust your alarm sound, volume, and haptics.

   

5. Tap Done to save your changes.

You can also change your next Wake Up alarm from the Clock app.

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 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.

If you're up before your scheduled Wake Up time, you can exit Sleep Focus. Press and hold the Digital Crown to unlock your Apple Watch. Then press the side button to open Control Center and tap the Sleep app icon.

Update Next Wake Up Only

1. Open the Sleep app.

2. Tap sleep-alarm-icon in the upper-left.

3. Tap the time under Wake Up or Bedtime.

   

4. Tap the hour or minute and turn the Digital Crown to adjust the time. Then tap the checkmark to save.

5. Tap Alarm to turn on an alarm, and tap Sound & Haptics to adjust the sound and haptics of your alarm.

6. Tap the left arrow in the upper-left to save your changes for the following day.

Update your full schedule

1. Open the Sleep app.

2. Tap sleep-alarm-icon in the upper-left.

3. Tap the schedule you want to edit under Full Schedule.

   

4. Tap Active On, then tap the days you want to set the sleep schedule for.

5. Tap the left arrow in the upper-left to save your changes.

6. Tap the time under Wake Up or Bedtime.

7. Tap the hour or minute and turn the Digital Crown to adjust the time. Then tap the checkmark to save.

8. Tap Alarm to turn on an alarm, and tap Sound & Haptics to adjust the sound and haptics of your alarm.

9. Tap the left arrow 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 sleep-alarm-icon in the upper-left. Under Full Schedule, tap Sleep Schedule to turn your sleep schedule off or on.

View your sleep history

To receive sleep data, Track Sleep with Apple Watch must be enabled, and you must wear your Apple Watch for at least 1 hour each night. If you don't wear your Apple Watch to sleep, your graph might not show any data.

To view your sleep history, open the Health app on your iPhone or iPad. If you're on your iPhone, tap Browse at bottom of the screen. If you're on your iPad, tap sidebar to open the sidebar. 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 by default is set to D for daily. 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. Tap Show More Sleep Data and select a category to review additional sleep details.

• Stages: You can view the time and percentage you spent Awake or in REM, Core, or Deep sleep.

• Amounts: View your Sleep Duration details such as your Sleep Goal and Time Asleep.

• Comparisons: View your Heart Rate and Respiratory Rate in relation to your time spent asleep. If you have Apple Watch Series 8 or later or any model of Apple Watch Ultra, you can also compare changes in your nightly wrist temperature data.

You can also view your recent sleep data on your 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.

View your Respiratory Rate

With Apple Watch Series 3 or later with watchOS 8, you can measure and track your Respiratory Rate.² With Track Sleep with Apple Watch turned on, when you wear your Apple Watch to bed, it will automatically measure and record the number of times you breathe in a minute.

To view your Respiratory Rate, open the Health app on your iPhone or iPad. If you're on your iPhone, tap Browse at bottom of the screen. If you're on your iPad, tap sidebar to open the sidebar. Tap Respiratory, then tap Respiratory Rate.

Get 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 Watch app on your iPhone, tap the My Watch tab, then 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 Watch app and tap the My Watch tab, then 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.

Learn more

• Learn more about the validation of sleep stages.

• Track changes in your nightly wrist temperature with Apple Watch while you sleep.