iOS 14: How to Set a Sleep Schedule on iPhone and Apple Watch

by

In iOS 14 and watchOS 7, Apple introduced a new Sleep Tracking feature that lets you monitor how much sleep you're getting each night and improve your sleep habits with the help of bedtime reminders and a winding down process.

iOS 14 watchOS 7 Sleep Tracking Feature 1
In the Health app on ‌iPhone‌ or using an ‌Apple Watch‌, you can set up a Sleep Schedule with the amount of sleep you want to get each night and your standard sleep and wake up goals.

The following steps guide you through the process of setting a Sleep Schedule, which also lets your ‌iPhone‌ and Apple Watch recommend a bedtime and provide a wake-up alarm, and lets you know if you're hitting your sleep goals on a nightly basis.

How to Set a Sleep Schedule on iPhone

  1. Launch Apple's Health app on your ‌iPhone‌.
  2. Tap the Browse tab in the bottom-right corner of the screen.
  3. Scroll down and select Sleep.
  4. Tap Sleep Schedule under "Your Schedule".
    health

  5. If Sleep Schedule is off, tap the switch to toggle it to the green ON position.
  6. Under "Full Schedule," tap Set Your First Schedule.
  7. Tap any of the blue circles under "Days Active" to disable Sleep Schedule on any days of the week.
  8. Using your finger, drag the ends of the sleep block to extend it around the clock graphic. This sets your sleep goal as well as your bedtime and wakeup time.
  9. Scroll down to reveal your Alarm options. Use the switch next to Wake Up Alarm to turn the alarm on/off. If you enabled the alarm, you can select the vibration type and sound you'd like to hear using Sounds & Haptics, adjust the volume using the slider, and allow for a snooze using the Snooze switch.
  10. Tap Add in the top-right corner when you're done.
  11. To add a different schedule for different days (the weekend, for example), tap Add Schedule for Other Days and customize your options as described in the previous steps.
    sleep
  12. Note that if this is your first time setting up a Sleep Schedule, after opening the Health app and navigating to the Sleep section, you'll need to tap on "Get Started" and set a sleep goal before you can set and adjust your sleep schedule.

How to Set a Sleep Schedule on Apple Watch

  1. Press the Digital Crown on your Apple Watch to open the App View.
  2. Launch the Sleep app.
  3. Tap Full Schedule.
  4. Tap the switch next to Sleep Schedule to toggle it to the green ON position.
    sleep

  5. Now tap Set Your First Schedule.

  6. If you only want this schedule to apply on certain days of the week, tap Every Day, then uncheck the days to exclude. Otherwise, tap the button below Wake Up, rotate the Digital Crown to select a wakeup time, then tap Set.
    sleep

  7. Use the switch next to Alarm to turn the alarm on/off. If you enabled the alarm, you can select the vibration type and sound you'd like to hear using the Sounds & Haptics button. Note that if your watch is in silent mode, your alarm will be replaced by a tap on the wrist.

  8. Your suggested bedtime is based on your Sleep Goal, which you can edit by using the back button to return to the Full Schedule menu screen. From there, swipe down and tap Sleep Goal, and adjust the hours and minutes to suit.
    sleep

Additional Sleep Options in iOS 14

Be sure to check out our guide that covers the on the Sleep Mode, Sleep Tracking and Wind Down features in ‌iOS 14‌ as it links to additional how tos and details that may be useful for those new to sleep tracking on ‌iPhone‌ and Apple Watch.

Top Stories

cook cbs this morning

CBS This Morning: Apple to Make 'Big Announcement' Tomorrow Morning

Tuesday January 12, 2021 8:46 am PST by
CBS This Morning today shared a short clip of an upcoming interview with Apple CEO Tim Cook in which addressing last week's events at the U.S. Capitol, with Cook saying "it's key that people be held accountable for it." Following the clip, Gayle King of CBS noted that the interview with Cook was not specifically arranged to address the current controversy over Parler and other repercussions, ...
ipad pro 2021 mysmartprice cad

Allegedly Leaked 2021 iPad Pro CAD Images Suggest Few Design Changes

Tuesday January 12, 2021 3:38 am PST by
Tech blogs 91mobile and MySmartPrice on Tuesday posted a series of allegedly leaked factory CAD images of Apple's upcoming fifth-generation 11-inch iPad Pro. Rumors suggest Apple plans to announce two new iPad Pro models in both 11-inch and 12.9-inch versions, and today's images offer perhaps the clearest indication yet that Apple's next-generation iPad Pros will have minimal, if any,...
prototype iphone 12 pro

Prototype iPhone 12 Pro Shown Off in Photos

Wednesday January 13, 2021 3:39 pm PST by
Developer Giulio Zompetti, who often shows off prototype versions of Apple devices, today highlighted a prototype version of the iPhone 12 Pro. The iPhone 12 Pro is running an operating system called SwitchBoard, a nonUI version of the iOS 14 update that Apple uses internally. We've seen SwitchBoard on prototype devices before, as Apple uses it to test new features. Zompetti's prototype...
find my app safari post

Safari Allows Users to Enable Hidden 'Items' Tab in 'Find My' App Ahead of AirTags Launch

Wednesday January 13, 2021 5:45 am PST by
As seen in screenshots obtained by MacRumors in 2019, Apple's long-rumored AirTags items trackers are expected to be managed through the Find My app on iPhone, iPad, and Mac. Now, any user can get an early look at this tab. MacRumors reader David Chu today alerted us that the hidden "Items" tab in the Find My app can be enabled on an iPhone or iPad by typing in the link findmy://items in...
iphone x camera close

iOS 14.4 Will Introduce Warning on iPhones With Non-Genuine Cameras

Thursday January 14, 2021 8:07 am PST by
In the second beta of iOS 14.4 seeded to developers and public testers this week, MacRumors contributor Steve Moser has discovered code indicating that Apple will be introducing a new warning on iPhones that have had their camera repaired or replaced with aftermarket components rather than genuine Apple components. "Unable to verify this iPhone has a genuine Apple camera," the message will...
mac anti reflective coating issue

Apple's Anti-Reflective Coating Repair Program Still in Effect for Some MacBooks With New Mail-In Policy

Tuesday January 12, 2021 10:07 am PST by
In an internal memo obtained by MacRumors, Apple recently informed its network of Apple Authorized Service Providers that mail-in repair is now required for Mac notebooks with anti-reflective coating issues in the United States. The new policy went into effect January 4, 2021 and means that customers who take an eligible 12-inch MacBook or MacBook Pro exhibiting this issue to an Apple...
pioneer carplay wc5700nex

The Best Apple-Related Accessories at CES 2021

Wednesday January 13, 2021 1:16 pm PST by
CES 2021 is taking place digitally this year, and it hasn't been as exciting as in past years because many vendors have opted out. That said, some companies are still showing off some interesting Apple-related accessories that are coming out this year and that will be of interest to Mac, iPad, and iPhone users. Subscribe to the MacRumors YouTube channel for more videos. Pioneer Wireless...
Hue module dimmer switch

Philips Hue Announces New Wall Switch Module, Dimmer Switch, and Outdoor Light Bar

Thursday January 14, 2021 3:11 am PST by
Philips Hue has announced a new wireless dimmer switch module that lets Hue bridge owners directly control the smart lighting from their standard wall switches. The new Philips Hue wall switch module is the ideal addition to any Philips Hue set up. Installed behind existing light switches, it allows users to turn their existing switch into a smart switch and ensures their smart lighting is...
whatsapp wallpapers 1

WhatsApp Affirms User Privacy Following Backlash Over Data Sharing With Facebook

Tuesday January 12, 2021 6:39 am PST by
Following backlash after changing its terms and privacy policy to consolidate a significant amount of data sharing with Facebook, WhatsApp is now assuring users about the privacy measures built into its app. Last week, WhatsApp began informing users of updates to the app's terms of service and privacy policy. The updated agreements, which users must consent to in order to continue using...
apple racial equity justice initiative propel center render 01132021

Apple Launches New Nationwide Racial Equity and Justice Initiative Projects

Wednesday January 13, 2021 4:08 am PST by
Apple today announced a set of new projects as part of its $100 million Racial Equity and Justice Initiative (REJI) to help dismantle systemic barriers to opportunity and combat injustices faced by communities of color. Rendering of the Propel Center The projects include the Propel Center, a global innovation and learning hub for Historically Black Colleges and Universities (HBCUs), an Apple ...