How to Track Naps and Sleep in iPhone? (iOS 16 & Above)

Tracking naps on an iPhone is a great way to stay on top of your daily sleep pattern. To do this, you’ll need to open the Health app and then select the Sleep tab at the bottom of the screen. Here, you’ll be able to set up a nap schedule that includes an alert for when it’s time to go to sleep, as well as a reminder when it’s time to wake up. You can also track the length of your nap and log other details, such as how rested you feel afterward.

How To Track Naps In iOS 16
How To Track Naps In iOS 16

With this information in hand, you will be well on your way to having a better understanding of your sleeping patterns and getting the restful sleep you need. Let’s get started!

1. Setting up a Sleep Schedule

Open the Health app, then tap ‘Get Started‘ under ‘Set Up Sleep.’ Go through the prompts to choose your sleep target, desired bedtime, and wake-up times, and customize a Focus to reduce distractions.

Sleep Goals:

Set the hours you want to sleep each day. For example, if you want to get eight hours of sleep every night, set your goal for eight hours of sleep per night.

Bedtime and Wake-Up times:

Choose the times you want to go to bed and when you want to wake up. Make sure these times are realistic for your lifestyle so that you don’t struggle to maintain your routine.

Sleep Focus:

Set a focus for yourself for the day. This can be anything from reducing distractions to increasing productivity.

Track Sleep with an Apple Watch.

Wear it at night to track sleep – it is available during setup if you have paired your Apple Watch with your iPhone earlier. If not, you can still turn it on later.

Setting up a sleep schedule
Tap on Get Started to set up a sleep schedule

2. Configuring Your Sleep Goal and Wind Down Settings

Winding Down is a feature designed to help you relax and prepare for sleep. It includes activities such as reading, listening to music, journaling, stretching, and more, which can be customized according to your individual needs.

Wind Down helps you create a consistent routine before bedtime, which can lead to improved sleep quality and overall well-being. Benefits of implementing Wind Down include better sleep, more energy during the day, improved mood and concentration, and faster recovery times.

If you’ve set up a goal to wind down and get ready for sleep, you can easily adjust it as needed on your iPhone or Apple Watch. Previously created Wind Down Shortcuts have now been moved to Sleep Focus, allowing you to quickly and conveniently access the activities that will help you most in your journey to a restful night’s sleep.

With these shortcuts, you can set up routines that will help cue your body and mind for a relaxing bedtime.

1. Open the Health app and tap Browse at the bottom of the screen.
2. Scroll through until you find ‘Sleep,’ and then select it to open a full-page summary of your sleep data.
3. Tap Full Schedule & Options to see more detailed settings.
4. Select ‘Wind Down‘ or ‘Sleep Goal‘ under ‘Additional Details’ to adjust the desired period for each activity.

For example, if you have a goal of getting 8 hours of sleep each night, you can set up your Wind Down routine to start at 10 PM by dimming the lights in your bedroom, playing calming music, and reading a book or listening to an audiobook. You can then turn off electronics at 11 PM and meditate for 15 minutes. Finally, you can finish your routine by stretching for 10 minutes at 11:45 PM and making sure to be in bed no later than 12 AM. This routine can help you relax and drift off into a peaceful sleep that allows you to wake up feeling refreshed the next morning.

Selecting Wind Down or Sleep Goal
Select Wind Down or Sleep Goal to adjust the desired period

5. When you have finished making changes, save them by tapping ‘Wind Down‘ or ‘Sleep Goal.’

3. Editing Your Sleep Schedule on Your iPhone

If you need to update your sleep schedule, the Health app on your iPhone can make it easy. You have two options for making changes: updating your Full Schedule and updating the Next Wake Up Only options.

Updating Next Wake Up Only

1. From the Home screen, open the Health app. Scroll down to Browse and tap on it.
2. Select Sleep from the list of options under Favorites.
3. Tap on Edit located beneath your sleep schedule in Next.
4. Drag the curved slider to adjust Bedtime and Wake Up times.
5. Tap the alarm to turn it on and adjust the sound, volume, and haptic settings.
6. Once you are satisfied with your changes, select “Done” to save them.
7. To edit your Next Wake Up alarm, open the Clock app and make the necessary adjustments.

Opening the Clock app
Open the Clock app, to edit your Next Wake Up alarm

Updating your full schedule

1. Open the Health app on your iPhone and tap Sleep.
2. Tap a schedule in Full Schedule & Options, then tap Edit under the schedule you would like to update.
3. Drag the curved slider to set Bedtime and Wake Up times for each day of the week. The slider turns orange if the schedule does not meet your sleep goal.
4. Tap “Alarm” to turn on an alarm and adjust the settings as desired. Then, tap “Done” when finished.
5. When you are ready, tap Save at the top of the screen to save your changes.
6. If you need to make changes for just one day, select ‘Next Wake Up Only.’ The changes you make here will only apply to the following day. You can also enable or disable an alarm for just one day by tapping ‘Alarm’ and then selecting ‘Next Wake Up Only’ at the bottom of the screen.
7. When finished, tap Done in the top-right corner to save your new schedule.

Clicking on Edit Your Schedule
Edit your bedtime and wakeup time by clicking on Edit Your Schedule

Once you have made all of the necessary adjustments to your sleep schedule, you can ensure a peaceful and restful night’s sleep. Regularly adjusting your wake-up and bedtime times will help you maintain a healthy sleep-wake cycle for optimal health.

4. Track Your Sleep Activity.

View your sleep history with Sleep on iPhone and get data-driven insights into how you’re sleeping. By enabling sleep tracking for at least four hours each night, your Time In Bed is tracked and charted based on your iPhone usage. Access all of your sleep data from the Health app by tapping Browse > Sleep. See a bar graph of your sleep activity over different lengths of time by tapping at the top.

Differentiate your sleep performance with Sleep on iPhone and get the insights you need for healthier nights! Monitor your Heart Rate and Respiratory Rate in relation to your time spent asleep. Click on Show More Sleep Data and select a category to review additional sleep details.


The Sleep Stages feature allows you to view your sleep pattern in detail. You can see the time spent Awake or in REM, Core, or Deep sleep and how much of each stage made up your total sleep duration for a specific night.


You can also view the amount of time you spent in each sleep stage, such as light sleep, deep sleep, and REM sleep. The Sleep Duration details provide an overview of your average time in bed, average time asleep, and average time awake.


Viewing your Heart Rate and Respiratory rate in relation to the time spent asleep can provide insight into how your body is doing over a period of time. With your iPhone, it’s also possible to compare your heart rate and respiratory rate throughout the night to see if there are any patterns or changes in activity.

Enabling sleep tracking feature
Track your sleep activity by enabling sleep tracking feature

iOS 16 is a powerful tool for creating healthier sleep habits. With its intuitive interface and range of features, users can easily create nap reminders, analyze their sleeping patterns, and adjust their sleep schedules as needed to ensure that everyone in the family is getting adequate rest. By taking proactive steps to track your naps, you can create better sleep patterns and feel more rested and productive during the day.


Maryam Gilani

Maryam is a tech enthusiast with a passion for all things digital. She has a deep understanding of the latest technological trends and advancements. With her strong problem-solving abilities and exceptional attention to detail, she can quickly identify and fix any IT-related problem that comes their way. But what sets Maryam apart is her proficiency in mobile troubleshooting. Be it a problematic app, slow device, or frustrating software update, Maryam is skilled in tackling any mobile issue with ease.