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.

Popular Stories

apple ar headset concept 1

Apple's Headset Said to Feature 14 Cameras Enabling Lifelike Avatars, Jony Ive Has Remained Involved With Design

Friday May 20, 2022 6:50 am PDT by
Earlier this week, The Information's Wayne Ma outlined struggles that Apple has faced during the development of its long-rumored AR/VR headset. Now, in a follow-up report, he has shared several additional details about the wearable device. Apple headset render created by Ian Zelbo based on The Information reporting For starters, one of the headset's marquee features is said to be lifelike...
iPhone 14 Purple Lineup Feature

Will the iPhone 14 Be a Disappointment?

Saturday May 21, 2022 9:00 am PDT by
With around four months to go before Apple is expected to unveil the iPhone 14 lineup, the overwhelming majority of rumors related to the new devices so far have focused on the iPhone 14 Pro, rather than the standard iPhone 14 – leading to questions about how different the iPhone 14 will actually be from its predecessor, the iPhone 13. The iPhone 14 Pro and iPhone 14 Pro Max are expected...
sony headphones 1

Sony's New WH-1000XM5 Headphones vs. Apple's AirPods Max

Friday May 20, 2022 12:18 pm PDT by
Sony this week came out with an updated version of its popular over-ear noise canceling headphones, so we picked up a pair to compare them to the AirPods Max to see which headphones are better and whether it's worth buying the $400 WH-1000XM5 from Sony over Apple's $549 AirPods Max. Subscribe to the MacRumors YouTube channel for more videos. First of all, the AirPods Max win out when it comes ...
studio display 3

Apple's Rumored 27-Inch Mini-LED Display Now Said to Launch in October

Friday May 20, 2022 8:07 am PDT by
Apple now plans to release a new 27-inch display with mini-LED backlighting in October due to the Shanghai lockdown, which has resulted in production of the display being delayed, according to display industry consultant Ross Young. In a tweet, Young said Apple is in the process of moving production of the display from Quanta Computer to a different supplier and/or location, resulting in a...
HomePodandMini feature green

Kuo: Apple to Release New HomePod in Late 2022 or Early 2023

Friday May 20, 2022 8:55 am PDT by
Apple is working on an updated version of the HomePod that could come in the fourth quarter of 2022 or the first quarter of 2023, according to Apple analyst Ming-Chi Kuo. Kuo says that there "may not be much innovation in hardware design" for the new HomePod, and there is no word on what size the device will be and if it will be a HomePod mini successor or a larger speaker. Apple would ...
airtag purple

Best Apple Deals of the Week: Save on AirTag, AirPods 3, and iPads

Friday May 20, 2022 8:01 am PDT by
Solid markdowns on the AirTag, AirPods 3, and a few iPad models were introduced this week, and below you'll find all of the best deals of the past few days that are still available to purchase. AirTag Note: MacRumors is an affiliate partner with some of these vendors. When you click a link and make a purchase, we may receive a small payment, which helps us keep the site running. What's the...