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

• 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.

Edit your sleep schedule

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. You can also edit your sleep schedule on your Apple Watch.

Update Next Wake Up Only

1. Open the Health app, tap Search at the 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 under Your Schedule.

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 Search > Sleep > Full Schedule & Options. Then tap Sleep Schedule at the top of the screen to turn your schedule off or on.

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 Sleep Score

Every morning, about 15 minutes after you wake up, you'll receive a Sleep Score rating based on your previous night's sleep.

If you're in the Health app on your iPhone, tap Search at bottom of the screen, then tap Sleep. If you're in the Health app on your iPad, tap sidebar to open the sidebar, then tap Sleep.

Tap your Sleep Score, then tap the info icon to learn more about it and how it's calculated.

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 Search 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.

View your Respiratory Rate

With Apple Watch Series 3 or later with watchOS 8 or later, 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 Search at the 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

To get the most accurate results when wearing your watch to sleep:

• Make sure that you set up a sleep schedule to ensure your Apple Watch knows when to track your sleep appropriately.

• 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.