How to Set Up Sleep Schedules in iOS

With the release of iOS 14, Apple introduced a feature that helps you create and maintain a healthier sleep routine through the Health app. By setting up sleep schedules, users can automate their sleep routines, set bedtime reminders, activate Sleep Focus Mode, and even track sleep goals. Here’s how you can easily set up sleep schedules on your iPhone, and why you should use them.

Why Set Up a Sleep Schedule?

While you could always set a one-time or recurring alarm using the Clock app, setting up a sleep schedule offers more. Sleep schedules in the Health app help you establish a specific sleep goal, providing additional features like bedtime reminders and Sleep Focus Mode automation. If you use an Apple Watch or another sleep-tracking device, sleep schedules can also notify you when you meet or exceed your sleep goals.

Moreover, you can set up multiple sleep schedules to accommodate varying work or personal routines, making it easier to adjust your wake-up and bedtime based on changing daily needs.

How to Set Up a Sleep Schedule

Here’s a simple step-by-step guide to setting up your first sleep schedule:

1. Open the Health app on your iPhone.

2. Tap on the Browse tab in the bottom-right corner.

3. Scroll down and tap Sleep. You’ll be prompted with a Set Up Sleep window. Tap Get Started.

   
   

   (If you don’t see this option, skip to the next step.)

4. Set a Sleep Goal—the amount of sleep you wish to get each night—and tap Next.

5. Choose which days your sleep schedule should be active. Move the Bedtime and Wake Up sliders to the desired times by dragging the icons.

6. If you want an alarm, switch on the Wake Up Alarm toggle. From here, you can also:

   • Select an alarm sound under Sounds & Haptics.

   • Adjust the alarm volume.

   • Toggle Snooze on or off.

7. Tap Next to continue, and you’ll be asked to set up Sleep Focus Mode—you can either set it up now or skip this step and configure it later by going to Settings > Focus.

Adding Additional Sleep Schedules

Need more than one sleep schedule? No problem. Follow these steps to add more:

1. Open the Health app and tap Browse.

2. Tap Sleep, then scroll down to the Your Schedule section.

3. Select Full Schedule & Options.

4. Scroll down and tap Add Schedule.

5. Pick the days for the new schedule and adjust your Bedtime and Wake Up times by dragging the icons.

6. If you need an alarm, toggle the Alarm switch and customize your alarm settings.

7. Tap Add in the top-right corner to save.

Customizing Your Sleep Schedule

The Health app offers multiple ways to customize your sleep schedule:

• Wind Down Time: This feature gives you a relaxing buffer before bedtime. Go to Health > Sleep > Full Schedule & Options > Additional Details > Wind Down to set it anywhere between 15 minutes and 3 hours before your sleep time. You can even turn off Wind Down if you prefer.

• Sleep Focus Mode: Introduced with iOS 15, Sleep Focus limits notifications during sleep hours. You can access it by going to Settings > Focus > Sleep. From there, you can customize which apps and contacts can reach you during Sleep Focus, and even adjust your Home and Lock screen settings.

• Sleep Reminders and Results:

  • Sleep Reminders notify you when it’s time to wind down and get ready for bed.

  • Sleep Results let you know when you’ve achieved your sleep goal. To use this feature, you’ll need to enable sleep tracking on your Apple Watch or a third-party sleep app.

How to Edit Sleep Schedules

Sometimes schedules change. Here’s how to make adjustments to your existing sleep schedules:

• In the Health app: Scroll to Full Schedule & Options and tap the Edit button next to the schedule you wish to change. You can also make temporary adjustments by tapping the Next Schedule section.

• In the Clock app: Tap the Alarm tab, then tap the Change button next to your Sleep | Wake Up alarm. Adjust the time and select whether the change is for just the next alarm or all future alarms.

• On the Apple Watch: Open the Sleep app and tap Full Schedule to edit your sleep settings. To make changes to just the next alarm, tap the Next schedule and adjust accordingly.

Final Thoughts

Setting up sleep schedules on iOS is a great way to take control of your sleep routine. Not only does it help you stay consistent with your sleep goals, but it also integrates with Apple’s Focus modes, making it easier to wind down and avoid distractions before bed. Whether you have a strict sleep schedule or one that varies day to day, these features can help you get a better night’s rest and improve your overall well-being.