How to optimize your sleep with your Apple Watch

Easily track your sleep patterns from your wrist.
Feeling groggy in the morning? Wondering if you’re getting enough shut-eye? Your Apple Watch might have the answers you’re looking for. 
With the built-in sleep app, you can easily track your sleep patterns right from your wrist. It’s a great way to get insights into how much rest you’re actually getting and the quality of your sleep.
Here’s why you might want to give it a try.
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A man wearing an Apple Watch 
1. Effortless tracking: Just wear your watch to bed, and it’ll do the rest. No need to fiddle with buttons or apps before dozing off.
2. Detailed sleep stages: The app can estimate how much time you spend in Awake, REM, Core and Deep sleep, giving you a clearer picture of your sleep quality. While we sleep, our brains and bodies restore themselves. Each sleep stage plays a different role, but they’re all essential to waking up refreshed.
Apple Sleep app’s detailed sleep stages (Kurt “CyberGuy” Knutsson)
3. Sleep goals and schedules: Set up sleep goals and create schedules to help you maintain a consistent sleep routine.
4. Wake-up alarms: Use gentle, customizable alarms to wake up at the optimal time in your sleep cycle.
5. Sleep Focus mode: Limit distractions before bedtime and during sleep to help you wind down and rest better.
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A woman wearing an Apple Watch (Kurt “CyberGuy” Knutsson)
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To use the built-in Sleep app on your Apple Watch, ensure your device is running watchOS 7 or later and paired with an iPhone 6s or later running iOS 14 or higher. Also, be sure to update your software by opening the Watch app on your iPhone, navigating to General > Software Update and installing any available updates. Now, here’s how to set up sleep tracking:
Steps to enable built-in sleep tracking on Apple Watch (Kurt “CyberGuy” Knutsson)
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Creating a sleep schedule helps you meet your sleep goals. You can set your sleep schedule from the Health app. Follow these steps to set it up:
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Steps to set up your sleep schedule (Kurt “CyberGuy” Knutsson)
Steps to set up your sleep schedule (Kurt “CyberGuy” Knutsson)
Steps to adjust additional sleep details (Kurt “CyberGuy” Knutsson)
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You can also set up Focus filters to determine how your device behaves when you’re asleep.
Steps to set of Focus filters (Kurt “CyberGuy” Knutsson)
Steps to set of Focus filters (Kurt “CyberGuy” Knutsson)
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In the morning, you can check your sleep data on both your Apple Watch and iPhone:
On Your iPhone:
Steps to view your sleep data (Kurt “CyberGuy” Knutsson)
On Your Apple Watch:
Graph on Apple Watch of sleep data (Kurt “CyberGuy” Knutsson)
While the built-in Apple Watch Sleep app is effective, you might want more detailed insights. Several third-party apps offer advanced features. Click this link to check out our article on how to “Sleep better tonight with these top-rated apps.”
Tracking your sleep with an Apple Watch can provide valuable insights into your sleep patterns and help you improve your overall sleep quality. Whether you use the built-in Sleep app or a third-party app, the data collected can guide you toward better sleep habits. While these features can help improve your sleep habits, they’re not a substitute for professional medical advice. If you have serious sleep concerns, it’s always best to consult a healthcare provider.
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Kurt “CyberGuy” Knutsson is an award-winning tech journalist who has a deep love of technology, gear and gadgets that make life better with his contributions for Fox News & FOX Business beginning mornings on “FOX & Friends.” Got a tech question? Get Kurt’s free CyberGuy Newsletter, share your voice, a story idea or comment at CyberGuy.com.