How to Use Sleep Mode on iPhone to Improve Your Sleep

Are you struggling to maintain a consistent sleep schedule? You don’t have to anymore. Your iPhone offers powerful tools like Sleep Focus and built-in sleep tracking features to help you build better sleep habits. These tools make it easier to set sleep goals, reduce distractions, and monitor your bedtime patterns.

In this guide, I’ll show you how to use Sleep Mode on your iPhone to improve your sleep, along with practical tips to help you get the most out of it.

What Is Sleep Mode on iPhone?

Research shows that getting enough quality sleep is essential for your health, mood, and productivity. Keeping this in mind, Apple introduced Sleep Focus, previously called Bedtime Mode, in the Health app. Sleep Focus is part of the broader Focus settings on iPhone, which also includes Do Not Disturb and Work Focus. However, Sleep Focus is specifically designed for nighttime use.

Sleep tracking helps you stay on a consistent schedule by:

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• Setting a sleep goal and bedtime routine
• Activating Sleep Focus automatically based on your schedule
• Ringing wake-up alarms
• Silencing notifications (except from allowed contacts or emergency services)
• Dimming the Lock Screen
• Simplifying your Home Screen
• Logging your time in bed

If you use an Apple Watch, it can track sleep stages and patterns, including duration, heart rate, and respiratory rate. You can view this detailed report each morning in the Health app.

Even without the Apple Watch, your iPhone helps create a routine and reminds you when it’s time to relax and prepare for bed.

How to Set Up a Sleep Schedule on iPhone and iPad

Before using Sleep Focus, start by setting up your sleep schedule through the Health app.

Create a Sleep Goal 

1. Open the Health App on your iPhone or iPad.
2. Tap the Search icon at the bottom right corner, then select Sleep (bed icon). 
3. If it’s your first time, tap Get Started under Set Up Sleep.
4. Set a sleep goal, which is the number of hours you aim to sleep each night (typically 7–9 hours for adults).
5. Use the + and – buttons to change your sleep goal. For example, if you select 8 hours, your iPhone will calculate what time you should go to bed based on your desired wake time.
6. When done, tap Next.
7. Follow the on-screen prompts to complete your sleep schedule.
   

Manage Multiple Sleep Schedules 

You can create different sleep schedules for weekdays, weekends, or any specific days if your routine varies.

1. In the Health app, tap the Sleep tab.
2. Scroll to Your Schedule and tap Full Schedule & Options.
3. Tap Add Schedule to create a new schedule for specific days. 
4. Select the days by tapping them (active days turn blue). 
5. Drag the sliders on the clock graphic to set your bedtime and wake-up time. For example, you might set 12:00 AM to 8:00 AM for weekends.
   
6. Scroll down and toggle on Alarm to enable a wake-up alarm. Choose a sound (like Early Riser) and adjust the volume.
7. In iOS 26, you can also customize Snooze Duration.
8. Once done, tap Add at the top right corner to save.
9. Repeat the steps to add as many schedules as needed for different days or routines.
   

Tip: Enable Use Schedule for Sleep Focus to ensure Sleep Mode activates automatically on your iPhone and Apple Watch.

Customize Wind Down and Sleep Focus Mode

Wind Down and Sleep Focus help ease you into sleep by reducing digital distractions and establishing a calming bedtime routine.

Set Up Wind Down

1. In the Health app, go to Sleep > Full Schedule & Options and scroll down to Additional Details and select Wind Down.
2. Scroll the timer to select a Wind Down period (15 minutes to 3 hours before bedtime). During this time, your iPhone enters Sleep Focus, dims the screen, and limits notifications.
3. You can also toggle on Sleep Reminders to get notifications before Wind Down starts.
   

Customize Sleep Focus

1. Go to Settings > Focus > Sleep. If Sleep isn’t listed, tap the + icon and select Sleep.
2. Select which contacts or apps can send notifications during Sleep Focus. For example, allow calls from Favorites or emergency contacts.
3. Choose a simplified Lock Screen and Home Screen for Sleep Focus. Remove work-related apps and keep only calming ones, like Music or Podcasts.
   
4. Scroll down and set Sleep Focus to turn on automatically at your Wind Down time. Tap on Next Schedule and toggle on Schedule.
5. You can also add Focus Filters to filter calls by SIM or turn on Dark Mode automatically.
6. If you use multiple Apple devices with the same Apple ID, toggle on Share Across Devices in Settings > Focus to sync Sleep Focus settings.
   

These customizations create a distraction-free environment, helping you relax before bed.

How to Edit or Delete Sleep Schedules

Your sleep schedule may change over time. Here’s how to modify or delete it. 

Edit a Schedule 

1. Open the Health app, go to Sleep and tap Edit under the Next tab. Else, tap Full Schedule & Options and select Edit under the specific schedule.
2. Adjust the days, bedtime, wake-up time, or alarm settings.
3. Tap the checkmark at top right corner to save.
   

Delete a Schedule 

1. In Full Schedule & Options, tap Edit under the schedule you want to remove. 
2. Scroll down and tap Delete Schedule.
   

To completely disable Sleep Focus, toggle off Sleep Schedule from the same section.

Use Apple Watch for Enhanced Sleep Tracking 

Pairing your iPhone with an Apple Watch running watchOS 9 or later enhances your sleep tracking with additional data.

Enable Sleep Tracking 

1. Ensure your Apple Watch is set up with the same Apple ID as your iPhone.
2. Now, open the Watch app on your iPhone, tap the My Watch tab, and select Sleep.
3. Toggle on Track Sleep with Apple Watch.
4. Then go to Health > Sleep > Full Schedule & Options > Scroll down and toggle on Sleep Results.
5. Wear your Apple Watch to bed. It automatically tracks sleep when Sleep Focus is active.
6. Set haptic (vibration) alarms on your Apple Watch for a gentle wake-up without disturbing others.

What It Tracks: 

• Sleep Stages such as light, deep, and REM sleep
• Heart Rate and Respiratory Rate to assess sleep quality
• Movement to distinguish between sleep and wakefulness

Using an Apple Watch to track your sleep ensures more accurate data, but the iPhone alone can still help you maintain a consistent schedule. 

How to Manually Turn On Sleep Mode on iPhone

Although Sleep Mode activates based on your schedule, you can turn it on manually anytime.

Using Control Center

1. Swipe down from the top-right corner to open the Control Center. 
2. Tap the Focus button. 
3. Select Sleep to activate it. If it’s already on, tap it to turn it off. 

Using Apple Watch

1. Open the Control Center on your Apple Watch by pressing the side button. 
2. Tap the Focus button (half-moon icon) and select Sleep. 

What Changes When Sleep Mode is Active

• The Lock Screen dims to reduce blue light.
• Notifications are hidden.
• Your Home Screen shows fewer distractions.
• Calls and alerts are silenced, except from allowed contacts or apps.
• Others will see a status message in iMessage that you’re unavailable.
• Background apps reduce activity to conserve battery.

All of these features create a peaceful environment ideal for sleep.

How to View and Analyze Your Sleep

The Health app provides detailed insights into your sleep patterns, especially when paired with an Apple Watch.

1. Access Sleep Data 

1. Open the Health app and go to the Sleep tab. 
2. You’ll see your weekly sleep history, shown as bars representing sleep duration and average time in bed.
3. You may change the graph to Days, Months, and 6 months from the top menu bar.

2. View Sleep Trends

1. Tap Show More Sleep Data to see average time in different sleep stages like Awake, REM, Core, or Deep sleep. 
2. Use the Amounts tab to review average sleep times, time spent in bed, and more. Tap each metric to review it on the graph.

3. Analyze Apple Watch Data

• Use the Comparisons tab to look at your Heart rate, Respiratory rate, and Average Wrist Temperature in relation to your hours of sleep.

4. Identify Patterns

1. Consistent bar heights mean a solid routine.
2. If your data shows irregular sleep or shorter durations, consider adjusting your schedule or evening habits.

Reviewing your sleep data regularly helps you fine-tune your routine for better rest.

Expert Tips to Improve Your Sleep Routine

Make the most of Sleep Focus and create better sleep hygiene with these tips:

• Avoid Screens Before Bed: Reduce blue light exposure by stopping phone use 2–3 hours before bed. Enable Night Shift (Settings > Display & Brightness > Night Shift) to warm your screen’s colors. 
• Create a Calming Routine: Use Wind Down for activities like reading, meditating, or listening to white noise. iOS 26’s Sleep Detection will stop playback automatically.
• Keep the iPhone Out of the Bedroom: Charge your phone outside the room to avoid late-night scrolling. Use an alarm clock instead.
• Try Third-Party Sleep Apps: Sleep Cycle and AutoSleep offer deeper insights, especially if you don’t own an Apple Watch.
• Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, including weekends, to align with your circadian rhythm.
• Optimize Your Bedroom: Keep your room dark, quiet, and between 60–67°F for better sleep quality.

Troubleshoot Common Sleep Focus Issues

Sometimes, Sleep Focus may not work as expected. Here are common issues and fixes: 

Issue	Solution
Sleep Mode Won’t Turn Off	If Sleep Focus is stuck, go to Control Center > Focus and tap Sleep to disable it. In the Health app, go to Sleep > Full Schedule & Options and toggle off Use Schedule for Sleep Focus.
Notifications Still Coming Through	Check Settings > Focus > Sleep and ensure only desired contacts or apps are allowed. Disable Repeated Calls if calls are disrupting your sleep.
Sleep Data Not Tracking	If Apple Watch is not tracking sleep, ensure it’s worn snugly, and the feature is enabled in the Watch app. Update to the latest watchOS versions.
Schedule Not Activating	Verify your schedule in the Health app under Full Schedule & Options. Ensure Use Schedule for Sleep Focus is on.
Battery Drains Quickly	Ensure apps aren’t running unnecessarily. Go to Settings > Battery to identify culprits.
Software Bug	Some users reported Sleep Focus issues in iOS 18. Update to the latest iOS version to resolve known bugs (Settings > General > Software Update).

If the problem persists, restart your iPhone or contact Apple Support.

Sleep Better, Every Night

Apple’s Sleep Focus, previously Bedtime Mode, is a powerful tool to help you build healthier sleep habits. It allows you to create personalized schedules, set Wind Down routines, and use your Apple Watch for advanced tracking. The Health app provides insightful data so you can understand and improve your sleep patterns over time.

With just a little setup and consistency, your iPhone can become your ally in achieving restful sleep. Start tonight—and wake up feeling more refreshed tomorrow.

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