Why Use Sleep Tracking?

• Helps identify sleep trends to improve rest quality.
• Encourages better sleep habits through actionable data.
• Avoid obsessing over day-to-day numbers; focus on long-term trends.

Setting Up Sleep Tracking

Enable Sleep Tracking
- Open the Apple Watch app on your iPhone.
- Tap the Sleep tab and toggle Track Sleep with Apple Watch.

Set Alarms and Bedtime
- On your Apple Watch: Go to Sleep tab > Alarm Clock Icon > Wake Up.
- Adjust Bedtime to calculate sleep duration automatically.

Customize Your Sleep Schedule
- Go to Full Schedule in the Sleep tab.
- Set weekday and weekend routines by selecting active days and times for bedtime and wake-up.

Define Sleep Goals
- Tap Options > Sleep Goal to set desired sleep hours.

Wind Down Time
- Default is 45 minutes; adjust in Sleep > Full Schedule > Wind Down.

Add Sleep Reminders
- Enable notifications in the Sleep tab of your iPhone to remind you to start winding down.

Charging Reminders
- Toggle Charging Reminders in the Sleep tab to ensure your watch has enough power for overnight tracking.

Minimize Disruptions
- Set Focus Mode: Go to Settings > Focus > Sleep to silence unwanted notifications.
- Select specific contacts or apps to bypass restrictions in emergencies.

Accessing Sleep Data

• On Your Apple Watch
• Check the Sleep tab for last night’s Time Asleep and a 14-day sleep trend graph.
• On Your iPhone
• Use the Health app to view sleep data in daily, weekly, monthly, or 6-month intervals.
• Analyze time in bed vs. time asleep to identify potential sleep disruptions.

Interpreting Sleep Data

• Key Metrics
• Total Sleep Time: Most important indicator of sleep health.
• Sleep Trends: Long-term data helps identify patterns.

• Sleep Stages: Time spent in REM, deep, and light (core) sleep.

• Caution

• Sleep staging data is inferred (not as precise as clinical studies).
• Focus on overall sleep duration rather than specific stage allocation.

Tips for Better Sleep

• Maintain a consistent bedtime routine.

• Sleep in a cool, dark, and quiet environment.

• Avoid caffeine, alcohol, and screen time before bed.

• Use your Apple Watch data to adjust habits without overanalyzing daily fluctuations.

By tracking your sleep habits and making gradual changes, the Apple Watch can help you achieve more restful and consistent sleep.

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