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    Health & Wellness Tech
    Beginner
    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.

    At a Glance

    Category
    Health & Wellness Tech
    Difficulty
    Beginner
    Read Time
    2 min read
    Steps
    4
    Topics covered
    sleep
    health
    tracking
    apple-watch
    fitbit
    beginner

    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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    sleep
    health
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    apple-watch
    fitbit
    beginner

    Official Resources

    Medicare.govMedlinePlus — Health InfoAARP Health & Technology

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

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