Buzz
The Apple Watch features an integrated sleep tracker, though it may be difficult to locate. Here's a guide on how to access it, configure it for accurate sleep tracking, and interpret your sleep data.
Can my Apple Watch track my sleep?
Sleep tracking was introduced in WatchOS version 7 (released in 2020). This version is compatible with Apple Watches from Series 3 and beyond, when paired with an iPhone 6S or newer, running iOS 14 or later.
To clarify: The oldest compatible devices include a 2015 iPhone, a 2017 Apple Watch, and the 2020 software versions that support them. As long as your Apple Watch isn’t too old, it should work. Watch as I show you using a Series 4 watch.
How to find the Apple Watch Sleep app
To access all sleep-related features on your Apple Watch and iPhone, you’ll need to visit four different places. Three of them are on your iPhone.
On your Apple Watch
On your Watch, look for an icon resembling a bed with a greenish-blue background. Tapping it will allow you to view or adjust your sleep schedule. If you don't see this, don't worry—you don’t need to open the app to use the sleep-tracking feature.
In the Health app
Sleep features on your iPhone are housed within the Health app (there is no separate Sleep app). Open the Health app, tap Browse, then select Sleep. From there, you can view recent sleep data and set your upcoming sleep schedule.
At the bottom of the screen, you have the option to adjust either your next sleep session or your complete sleep schedule (the one that repeats daily and weekly). This tells your phone when you plan to sleep. Tap Full Schedule & Options to set the schedule, then scroll to the bottom for the next step.
In the Watch app
To ensure your watch tracks your sleep, you need to adjust the sleep settings specific to the Watch in the Watch app. The easiest way to access this is through the Health app. From the Sleep screen, tap Full Schedule & Options, and at the bottom of that screen, you’ll find a link to Manage Sleep in the Apple Watch App. Tap it, and you’ll be taken directly to those settings.
Activate 'Track Sleep with Apple Watch' to enable sleep tracking, and turn on 'Charging Reminders' so your Watch can alert you to charge it before bedtime if the battery is low.
In the Settings app
We're not finished yet. In the Settings app, you can set up your Sleep Focus. This is optional for sleep tracking, but it provides access to customized home screens and notification settings that activate at bedtime. There’s a link from here back to the settings app. (It may seem a bit complicated, but navigating between apps is easy.)
How to configure your Apple Watch to track your sleep
You can explore all the sleep-related features through the apps I’ve mentioned, but here’s the quick version. Follow these steps and your Watch will track your sleep tonight:
Create a Sleep schedule (Health app > Sleep > Full Schedule & Options).
Tap Manage Sleep With Apple Watch at the bottom of the screen. (This will direct you to the Watch app.)
Enable Track Sleep with Apple Watch.
Wear your Apple Watch to bed. It should be unlocked, and if you have a passcode, make sure wrist detection is enabled.
The Apple Watch uses your sleep schedule (or Sleep Focus, which you can manually activate) to determine when you are likely asleep. During this time, it tracks your movements and phone usage to assess whether you’re asleep and estimate which sleep stage you're in.
How to interpret the results from the Apple Watch sleep app
To check how well you slept, go to the Sleep section in the Health app on your phone. (If you wake up before your sleep schedule ends, you may need to wait until it’s completed before the data is available.)
On this screen, your sleep stages are depicted with deep sleep at the bottom in purple, 'core' (light) sleep in the middle in blue, REM sleep higher up in a lighter blue, and wakefulness at the top in orange. (However, remember that no wearable can be perfectly precise when it comes to sleep stages, so don’t read too much into these.)
The app will also display your heart rate throughout the night, your sleep trend (mine reads 'You slept an average of 7 hr 22 min over the last 7 days'), and monthly and yearly summaries showing whether you're sleeping more or less than before.
