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    2 min read 4 stepsApril 4, 2026Verified April 2026

    How to Track Your Sleep with Your Phone or Watch

    Find out how well you are sleeping using tools you probably already own.

    In this guide (4 steps):

    1. 1.Use iPhone Bedtime mode
    2. 2.Use a fitness tracker for detailed sleep data
    3. 3.Read your sleep report
    4. 4.Tips for better sleep
    1

    Use iPhone Bedtime mode

    ~16s
    Open the Health app on your iPhone. Tap "Browse" then "Sleep." Tap "Get Started" and set your sleep goal (7-8 hours is recommended). Set a bedtime and wake-up time. Your phone will remind you when it is time for bed and automatically turn on Do Not Disturb.
    2

    Use a fitness tracker for detailed sleep data

    ~18s
    If you have a Fitbit or Apple Watch, wear it to bed. It will automatically detect when you fall asleep and wake up. In the morning, open the companion app to see: total sleep time, time spent in light, deep, and REM sleep stages, and how many times you woke up.
    3

    Read your sleep report

    ~15s
    Most apps show a sleep score (0-100). A score above 70 is considered good. Look for patterns: are you getting less deep sleep on certain nights? Do you wake up more often after eating late? These insights help you improve your sleep habits.
    4

    Tips for better sleep

    ~18s
    Based on what most sleep trackers recommend: keep a consistent bedtime, avoid screens 30 minutes before bed (your phone has a reminder for this), keep your bedroom cool and dark, and limit caffeine after 2 PM.

    Quick Tip

    Even without a tracker, your iPhone or Android phone can track basic sleep patterns using the bedside clock feature.

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    Official Resources

    Medicare.govMedlinePlus — Health InfoAARP Health & Technology

    Sources used to create and verify this guide. View all sources →

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    How to Track Your Sleep with Your Phone or Watch — Step-by-Step Guide | TekSure