Learn how to set up a sleep schedule to help you get a consistent amount of sleep each night. You’ll receive bedtime reminders and daily wakeup alarms, and Do Not Disturb will turn on automatically to silence notifications while you’re asleep. Go to bed on time and wake up feeling ready to face the day. Here’s how to set up a sleep schedule, starting in iOS 14.
How to set up sleep features in the Health app
First, let’s pick a sleep goal and set up a daily sleep schedule. In Health, make sure you’re in the Browse tab.
- Scroll down and tap Sleep.
- Scroll down to Set Up Sleep and tap Get Started and then tap Next.
- Choose how many hours of sleep you want to get each night. This will be your sleep goal. Tap Next to move on.
- Tap to select or unselect days you’d like to include in your sleep schedule. The days you choose will be highlighted in blue.
If you used the Bedtime feature in iOS 13 or earlier, you might see your previous schedule here. You’ll see a recommended bedtime and wake up time based on the sleep goal you chose. To adjust it, drag the bed or alarm icon and tap Add when you’re done. On days with a schedule, your alarm will automatically go off at your chosen wake-up time. To add another schedule, tap “Add a Schedule For Other Days“. Or, tap “Next” to move on.
Now, tap “Enable Sleep Mode“, which will simplify your Lock Screen and turn on Do Not Disturb automatically at bedtime. Wind Down turns on Sleep mode before bedtime to reduce distractions and help you relax. Choose how much Wind Down time you’d like to have by tapping the plus or minus sign and then tap Enable Wind Down. If you want to quickly access certain features on your iPhone while Sleep mode is on, like listening to a soothing playlist or starting a guided meditation, you can add them to your Lock Screen as a shortcut. Tap Set Up Shortcuts tap Add a Shortcut tap a shortcut to select it and tap Next. Now, review your schedule and selected features, and then tap Done.
You can change these settings any time here in Health. Once set up, your iPhone will go into Sleep mode automatically when it’s time to go to bed.
How to use and disable Sleep mode
You’ll see a simplified Sleep mode screen, which lets you quickly view the time or check that your morning alarm is set. If you added any Wind Down Shortcuts, you can access them here as well. Tap Dismiss to view your Lock Screen. Sleep mode also activates Do Not Disturb. This dims your screen and silences any calls and alerts that arrive when your device is locked, so you won’t be woken up by any night owls in your group chat.
To temporarily disable Sleep mode, unlock your iPhone from the Lock Screen. You can turn Sleep mode off or on manually at any time from Control Center. Just swipe down from the top right corner of the screen and tap the Sleep icon. Otherwise, your alarm will go off at its scheduled time. Tap Stop to turn off your alarm and then tap Dismiss on the Good Morning screen to turn off Sleep mode.
How to view your sleep history
You can review your sleep history after the first night of your sleep schedule in the Health app. You’ll see your average time in bed for the week or month as well as an hourly breakdown for each day. This will help you see how close you are to hitting your nightly goal, or show any patterns. And that’s how setting up a sleep schedule can help you stick to a consistent bedtime routine.
Watch the video tutorial – here.