Without proper sleep, you can’t fully focus. Plus, a tired mind makes you prone to overeating. If you track your sleep on your Apple Watch, it can help you avoid these issues and maintain your health.
没有适当的睡眠，您将无法完全专注。 另外，疲惫的头脑会使您容易暴饮暴食。 如果您在Apple Watch上跟踪睡眠，它可以帮助您避免这些问题并保持健康。
Apple currently doesn’t provide a sleep tracker for the Apple Watch. Even though there’s a “Sleep” category in Apple’s Health app, that information comes from third-party sleep tracking apps that are already installed on your iPhone. To track your sleep, you have to use a third-party solution, like AutoSleep or Pillow.
Apple目前不为Apple Watch提供睡眠跟踪器。 即使Apple的“健康”应用程序中有一个“睡眠”类别，该信息也来自iPhone上已安装的第三方睡眠跟踪应用程序。 要跟踪您的睡眠，您必须使用第三方解决方案，例如AutoSleep或Pillow 。
The Apple Watch also doesn’t include hardware specifically designed to track sleep. To get an accurate reading, a device has to measure brain activity. Obviously, that’s not the case here, as an Apple watch relies on various built-in technologies to create a general analysis. This data includes inactivity and your heart rate.
Apple Watch也不包含专门用于跟踪睡眠的硬件。 为了获得准确的读数，设备必须测量大脑活动。 显然，情况并非如此，因为Apple Watch依靠各种内置技术来创建一般分析。 此数据包括不活动和您的心率。
However, sleep trackers on smart devices can give you an idea of what your sleep patterns are. Of course, if you’re concerned that you’re not getting enough sleep and the effects, you should always consult your physician.
但是，智能设备上的睡眠跟踪器可以使您了解自己的睡眠方式。 当然，如果您担心自己的睡眠不足和效果不佳，则应始终咨询医生。
入门 (Getting Started)
The three sleep tracker apps we cover in this guide shouldn’t exhaust your Apple Watch’s battery. We didn’t notice any unusual battery depletion while running all three simultaneously. Your Watch merely collects the data and pipes it all over to your paired iPhone or iPad. However, additional tasks, like recording audio overnight, will deplete the battery.
我们在本指南中介绍的三个睡眠跟踪器应用程序不会耗尽Apple Watch的电池电量。 同时运行所有三个电池时，我们没有发现任何异常的电池耗尽情况。 您的手表仅收集数据并将其通过管道传输到配对的iPhone或iPad。 但是，其他任务，例如在一夜之间录制音频，将耗尽电池。
You can use these apps without your Watch, but the results will be limited because the app won’t be able to monitor your heart rate, movement, and so on. Ideally, you should wear your Apple Watch to bed if you want to track your sleep.
您可以在没有手表的情况下使用这些应用程序，但是结果将受到限制，因为该应用程序将无法监视您的心率，运动等。 理想情况下，如果要跟踪睡眠，应该戴Apple Watch睡觉。
When you do wear your Watch to bed, you’ll want to disable the “Wake Screen on Wrist Raise” feature. It’s unnecessary while you’re asleep and could accelerate your Watch’s battery drain.
当您将手表戴在床上睡觉时，您将要禁用“ 手腕抬起时的唤醒屏幕 ”功能。 睡眠时不需要这样做，因为它可能会加速手表的电池消耗。
To disable this feature, open the Watch app on your iPhone, and then tap “General.” On the following screen, tap “Wake Screen,” and then toggle-Off (gray) the “Wake Screen on Wrist Raise” setting.
要禁用此功能，请在iPhone上打开Watch应用，然后点击“常规”。 在随后的屏幕上，点击“唤醒屏幕”，然后关闭(灰色)“手腕提升时的唤醒屏幕”设置。
AutoSleep Tracker应用程序 (The AutoSleep Tracker App)
The AutoSleep Tracker app ($2.99) tracks your sleep in two ways. If you wear your Apple Watch to bed, the app automatically calculates your sleep; if you don’t, the app calculates your sleep based on the time you didn’t wear the device, and when you first access your iPhone the following morning.
AutoSleep Tracker应用程序(2.99美元)通过两种方式跟踪您的睡眠。 如果您将Apple Watch戴在床上睡觉，则该应用程序会自动计算您的睡眠时间； 如果您不这样做，则该应用程序会根据您不佩戴设备的时间以及第二天早上首次访问iPhone的时间来计算您的睡眠时间。
The initial setup process asks if you wear an Apple Watch to bed—just tap “Yes” or “No.”
初始设置过程会询问您是否佩戴Apple Watch睡觉–只需点按“是”或“否”即可。
To change this setting later in the AutoSleep app, tap “Settings” in the bottom-right corner.
要稍后在AutoSleep应用程序中更改此设置，请点击右下角的“设置”。
Before you use AutoSleep, you’ll want to configure it here, as well. To do so, tap “Settings” and, on the following screen, scroll down to the “Configure” section and tap “Wizard.”
在使用AutoSleep之前，您还要在这里进行配置。 为此，请点击“设置”，然后在以下屏幕上向下滚动到“配置”部分，然后点击“向导”。
Here, you see two toggles: “I Wear My Watch to Bed and Want to Track Sleep Quality” and “If I Don’t Wear My Watch to Bed I Want to Track My Sleep Based on the Time the Watch Was Not Worn.”
在这里，您会看到两个切换：“我将手表戴在床上并且想跟踪睡眠质量”和“如果我不戴手表在床上就想根据手表的佩戴时间来跟踪我的睡眠。”
You already set the first option in the initial setup process, but you can change it here. If you don’t wear your Watch to bed, enable the other toggle, and the app will track your sleep based on the time you’re not wearing your Watch.
您已经在初始设置过程中设置了第一个选项，但是可以在此处进行更改。 如果您不将手表戴在床上睡觉，请启用另一个拨动开关，该应用会根据您不戴手表的时间来跟踪您的睡眠。
Tap “OK” to continue.
点击“确定”继续。
On the next screen, you can set a “night hour,” which is the hour before you close your eyes for the night. It only offers one-hour increments between 5 p.m. and 12 a.m. The idea is to help you keep a positive sleep “bank” and force yourself to stick with a consistent sleep schedule.
在下一个屏幕上，您可以设置“夜间”，这是您闭上眼睛过夜的一个小时。 它仅在下午5点至凌晨12点之间提供一小时的增量。其想法是帮助您保持积极的睡眠“储备”，并强迫自己坚持一致的睡眠时间表。
Tap “OK” to continue.
点击“确定”继续。
Next, tap the plus (+) and minus (-) signs to set your quiet time. This disables sleep tracking during the time you set (for example, if you read news on your iPhone prior to your night hour). You can change this setting in one-hour increments up to 20 hours.
接下来，点击加号(+)和减号(-)设置您的安静时间。 这会在您设置的时间内禁用睡眠跟踪(例如，如果您在夜间之前在iPhone上阅读新闻)。 您最多可以20小时更改一小时的设置。
Tap “OK” to continue.
点击“确定”继续。
Finally, if you use your iPhone in bed, touching or moving it indicates you’re awake. On the “Use iPhone?” screen, toggle-On “No” if you sleep with your iPhone and don’t want the app to use it to track sleep measurements.
最后，如果您在床上使用iPhone，触摸或移动它都表示您已经醒了。 在“使用iPhone？”上 屏幕上，如果您与iPhone一起睡眠并且不希望该应用程序使用它来跟踪睡眠测量，则将其切换为“否”。
Tap “OK” to complete the wizard.
点击“确定”完成向导。
When you open AutoSleep, the “Today” screen appears by default. The top card (“Sleep Session”) shows a bar graph that details the previous night’s sleep session. A red dotted line depicts your heart rate. Purple bars show deep sleep, light blue indicates still and light sleep, and green shows when you’re awake.
当您打开AutoSleep时，默认情况下会显示“今日”屏幕。 最上面的卡片(“睡眠时段”)显示一个条形图，详细说明了前一天晚上的睡眠时段。 红色虚线表示您的心律。 紫色条表示睡眠较深，浅蓝色表示静止睡眠和浅睡眠，绿色表示您清醒时。
Tap this card to see additional reports about your sleep session, including sleep efficiency, your heart rate throughout the session, and environmental noise (on Series 4 and higher Apple Watches).
点按此卡可查看有关您的睡眠时间的其他报告，包括睡眠效率，整个过程中的心率以及环境噪音(在Series 4和更高版本的Apple Watch上)。
Outside the “Sleep Session” card, the “Today” screen offers additional information represented by sleep rings. You can compare your sleep session to your sleep bank, the latter of which is based on your target nightly sleep goal.
在“睡眠会话”卡之外，“今日”屏幕提供了其他信息，这些信息由睡眠环代表。 您可以将您的睡眠时间与您的睡眠银行进行比较，后者基于您的夜间睡眠目标。
To modify this goal, tap “Settings” in the bottom-right corner, and then, in the “Configure” section, tap “Set Goals.” There are four settings you can alter: “Overall Sleep Goal,” “Quality,” “Nocturnal Dip,” and “Deep.”
要修改此目标，请点击右下角的“设置”，然后在“配置”部分中，点击“设置目标”。 您可以更改四个设置：“总体睡眠目标”，“质量”，“夜间蘸水”和“深度”。
You can also set up notifications. Tap “Settings,” and then tap “Notifications.” You can change the time your daily notifications appear, force notifications to wait until you unlock your iPhone, or disable notifications altogether.
您还可以设置通知。 点击“设置”，然后点击“通知”。 您可以更改每日通知的显示时间，强制通知等到您解锁iPhone为止，或者完全禁用通知。
The “Reminders” feature simply nags you about your bedtime. To set reminders, tap “Settings,” and then tap “Reminders.” You can set reminders for 10, 30, 60, 90, or 120 minutes.
“提醒”功能只是在困扰您就寝时间。 要设置提醒，请点击“设置”，然后点击“提醒”。 您可以将提醒设置为10、30、60、90或120分钟。
Finally, you can adjust the app’s sleep/wake detection level. Tap “Settings” in the app, and then tap “Sleep/Wake Calibration.”
最后，您可以调整应用的睡眠/唤醒检测级别。 点击应用中的“设置”，然后点击“睡眠/唤醒校准”。
There are 10 sensitivity levels. Level 1 detects less sleep and more wake time, while Level 10 detects more sleep and less wake time. You can adjust the sensitivity over time, so the app accurately detects your sleep sessions.
有10个灵敏度级别。 级别1检测到更少的睡眠和更多的唤醒时间，而级别10检测到更多的睡眠和更少的唤醒时间。 您可以随时间调整灵敏度，因此该应用可以准确检测您的睡眠时间。
If you want to see how long it takes you to fall asleep, AutoSleep includes a “Lights Off” feature. The Apple Watch app provides an on-device report about your previous night’s sleep session, including duration, quality, and readiness.
如果您想了解入睡需要多长时间，AutoSleep包含“熄灯”功能。 Apple Watch应用程序提供有关您前一晚睡眠时间的设备上报告，包括持续时间，质量和准备情况。
Use the Digital Crown to scroll down to the end of this report, and then tap “Lights Off.”
使用“数字王冠”向下滚动到该报告的末尾，然后点按“熄灯”。
Tap “Lights Off” again on the following screen to begin.
在以下屏幕上再次点击“ Lights Off”开始。
Overall, AutoSleep provides loads of information about your sleep sessions. Tap “Clock” in the app’s toolbar at the bottom. Here, you can tap the plus (+) or minus (-) signs to teach the app how to detect your sleep and awake times.
总体而言，AutoSleep可提供有关您的睡眠时间的大量信息。 点击底部应用程序工具栏中的“时钟”。 在这里，您可以点击加号(+)或减号(-)来教该应用如何检测您的睡眠和清醒时间。
This opens a new screen with 12 calibrations, and the one that’s highlighted is currently in use.
这将打开一个包含12个校准的新屏幕，并且当前正在使用突出显示的屏幕。
Scroll down, and you’ll find a tool to change your sleep day. This leads you back to the Wizard, where you already set your bedtime hour. Again, this stops at midnight, so there’s no way to set the correct time if you don’t hit the bed until 2 a.m.
向下滚动，您会发现一个改变睡眠时间的工具。 这会将您带回到向导，您已经在其中设置了就寝时间。 同样，此操作在午夜停止，因此如果您直到凌晨2点才上床，就无法设置正确的时间
Tap “History” if you want to see your sleep patterns over time. You’ll also see sleep ratings, day-to-day sleep quality, and more.
如果您想查看一段时间内的睡眠方式，请点击“历史记录”。 您还将看到睡眠等级，日常睡眠质量等等。
If the app doesn’t detect your sleep sessions correctly, tap “Day/Edit” to edit them manually.
如果该应用无法正确检测到您的睡眠时间，请点击“日/编辑”以手动对其进行编辑。
Here are the HealthKit permissions you need to see a full report:
这是查看完整报告所需的HealthKit权限：
Write:
写：
- “Sleep Analysis” “睡眠分析”
Write:
写：
Read:
读：
- “Active Energy” “有功能源”
- “Environmental Sound Levels” “环境声级”
- “Heart Rate” “心率”
- “Heart Rate Variability” “心率变异性”
- “Mindful Minutes” “几分钟”
- “Sleep Analysis” “睡眠分析”
Read:
读：
Sleep ++应用程序 (The Sleep++ App)
If you don’t mind advertisements, you can download and use the Sleep++ app for free. If you prefer an ad-free experience, tap the white gear icon in the top-left corner of the app to open its Settings menu. Scroll down to the “Support Sleep++” section and pay $1.99.
如果您不介意广告，则可以免费下载和使用Sleep ++应用程序。 如果您希望获得无广告的体验，请点击应用程序左上角的白色齿轮图标，以打开其“设置”菜单。 向下滚动到“ Support Sleep ++”部分，并支付1.99美元。
Sleep++ isn’t quite as involved as AutoSleep in terms of features. Each morning, you see a new card on the app’s main screen with details about your sleep the previous night. This data includes percentages regarding awake time, restlessness, and restful sleep. You also see the times at which the resting period began and ended, and the hours and minutes of sleep you got.
就功能而言，Sleep ++与AutoSleep的涉猎并不完全相同。 每天早晨，您都会在应用程序的主屏幕上看到一张新卡，其中包含有关前一天晚上睡眠的详细信息。 该数据包括有关清醒时间，躁动不安和睡眠安宁的百分比。 您还将看到休息时间的开始和结束时间，以及您获得的睡眠时间和分钟数。
The bar graph’s vertical, solid dark blue lines (shown below) represent restful sleep. Vertical light blue lines represent restless periods, while horizontal light blue lines represent periods when the app believes you’re awake. Vertical solid black lines simply mean there’s no data for that period.
条形图的垂直，深蓝色实线(如下所示)表示安稳的睡眠。 垂直的浅蓝色线表示不安的时期，而水平的浅蓝色线表示应用程序认为您清醒的时间。 垂直的黑色实线仅表示该期间没有数据。
Tap the card to expand your sleep report. If the app didn’t record your sleep and wake times correctly, tap “Adjust Night” in the bottom-right corner. A vertical slider with two notches appears so you can correct the times.
点按卡片以展开睡眠报告。 如果该应用无法正确记录您的睡眠和唤醒时间，请点击右下角的“调整夜晚”。 出现带有两个凹口的垂直滑块，以便您可以更正时间。
Overall, with the exception of permissions, you don’t have to set anything manually to get started. “Automatic Sleep Tracking” is enabled by default, but you can go to the app’s settings to toggle-Off this option.
总体而言，除了权限外，您无需手动进行任何设置即可开始使用。 默认情况下，“自动睡眠跟踪”处于启用状态，但是您可以转到应用的设置以关闭此选项。
If you disable automatic tracking, you have to tap “Start Manual Night” in the Sleep++ app on your Apple Watch before you go to sleep. The first time you tap this, the app requests permission to access your motion and fitness activity; tap “OK” or “Don’t Allow.”
如果禁用自动跟踪，则必须先在Apple Watch的Sleep ++应用中点击“开始手动夜间”，然后再进入睡眠状态。 首次点击时，该应用会请求访问您的运动和健身活动的权限； 点击“确定”或“不允许”。
When you wake up the next morning, tap “Stop Sleeping” in the app on your Watch to stop tracking, as shown below.
第二天早晨醒来时，请在手表上的应用程序中点击“停止睡眠”以停止跟踪，如下所示。
Here are some other settings you can alter in the Sleep++ app on your iPhone or iPad:
您可以在iPhone或iPad上的Sleep ++应用程序中更改以下其他设置：
“Morning Sleep Summary”: Toggle-On this feature to see a notification when you first unlock your iPhone each morning.
“早晨睡眠摘要”：每天早晨首次解锁iPhone时，启用此功能可查看通知。
“Save Data to Health App”: If you want to save your sleep info in your iPhone’s Health database, toggle-On this option.
“将数据保存到Health App”：如果要将睡眠信息保存在iPhone的Health数据库中，请启用此选项。
“Nightly Sleep Goal”: You can use this slider to alter this setting between five and 12 hours, in 15-minute increments.
“夜间睡眠目标”：您可以使用此滑块以15分钟为增量在5到12个小时之间更改此设置。
“Bedtime Reminder Notification”: Toggle-On this feature to receive a reminder when it’s bedtime to help you maintain a consistent sleep schedule.
“就寝时间提醒 通知”：启用此功能可在就寝时间接收提醒，以帮助您保持一致的睡眠时间表。
“Export Sleep Data”: Tap this to export your data as a CSV file.
“导出睡眠数据”：点击此按钮可将数据导出为CSV文件。
On the app’s main screen, you can tap the Trends button (the bar graph icon at the top-right) to see a report on the duration of your sleep and bedtime consistency scores.
在应用程序的主屏幕上，您可以点击趋势按钮(右上角的条形图图标)以查看有关睡眠时间和就寝时间一致性得分的报告。
The “Typical Nights” card displays a bar graph with your overall week-to-week sleep patterns. Tap a day of the week to see how your sleep duration and sleep and wake times vary on that day each week.
“ Typical Nights”(典型夜数)卡显示一个条形图，其中包含您整个星期的睡眠方式。 轻按一周中的某一天，以查看每周的这一天您的睡眠时间以及睡眠和唤醒时间的变化。
Here are the HealthKit permissions you need for a full report:
以下是完整报告所需的HealthKit权限：
Write:
写：
- “Sleep Analysis” “睡眠分析”
Write:
写：
Read:
读：
- “Active Energy” “有功能源”
- “Heart Rate” “心率”
- “Sleep Analysis” “睡眠分析”
- “Steps” “脚步”
Read:
读：
枕头自动睡眠追踪器应用程序 (The Pillow Automatic Sleep Tracker App)
Unlike AutoSleep, the data in the Pillow Automatic Sleep Tracker doesn’t overload your sleepy eyes first thing in the morning. Instead, you see a circular graph that shows the duration and quality of your sleep. You also see a smaller bar graph with measurements of your awake time, REM, and light and deep sleep states; tap the graph to enlarge it.
与AutoSleep不同， Pillow自动睡眠跟踪器中的数据不会在早上让您的眼睛昏昏欲睡。 取而代之的是，您看到一个圆形图，该图显示了您的睡眠时间和睡眠质量。 您还会看到一个较小的条形图，其中包含您的清醒时间，REM，浅睡眠和深度睡眠状态的度量； 点击图形以将其放大。
You can only access most of this app’s main features with a subscription so you might prefer either the AutoSleep or Sleep++ apps.
您只能通过订阅访问此应用程序的大多数主要功能，因此您可能更喜欢使用AutoSleep或Sleep ++应用程序。
However, if you want to access more features in the Pillow app, you can pay monthly ($4.49), every three months ($9.49), or annually ($27.49).
但是，如果您想访问Pillow应用程序中的更多功能，则可以按月($ 4.49)，每三个月($ 9.49)或每年($ 27.49)付费。
Here’s what you unlock with a subscription:
这是您通过订阅解锁的内容：
Complete access to sleep history data and audio recordings
完全访问睡眠历史记录数据和 录音
Heart rate analysis
心率分析
Sleep statistics and trends
睡眠统计和趋势
The ability to add notes to each sleep session
能够为每个睡眠阶段添加注释
Three nap modes
三种小睡模式
Premium alarms
高级警报
The ability to use a wake-up sound from your iTunes library
可以使用iTunes资料库中的唤醒声音
The ability to link stats to Runkeeper
将统计数据链接到Runkeeper的能力
The ability to export data
导出数据的能力
A Snooze Lab with tips, experiments, achievements, and more
贪睡实验室，提供提示，实验，成就等
To activate the premium features, tap the sleep potion icon in the top-left corner of the app. A screen then appears prompting you to select one of the three subscription options.
要激活高级功能，请点击应用程序左上角的睡眠药水图标。 然后出现一个屏幕，提示您选择三个订阅选项之一。
You can also subscribe by tapping the gear icon in the bottom-left corner of the app. On the following screen, tap “Pillow Premium” under “Premium Features.”
您还可以通过点击应用程序左下角的齿轮图标进行订阅。 在以下屏幕上，点击“高级功能”下的“高级枕头”。
Unfortunately, the annual subscription is the only plan with a seven-day free trial.
不幸的是，年度订阅是唯一具有7天免费试用期的计划。
To access the setup wizard, tap on the gear icon, and then tap “Setup Wizard.”
要访问设置向导，请点击齿轮图标，然后点击“设置向导”。
On the first screen, you can enable or disable the “Automatic Sleep Tracking” option, and then tap “Next” to continue.
在第一个屏幕上，您可以启用或禁用“自动睡眠跟踪”选项，然后点击“下一步”继续。
The next step is to exclude time. By default, the “24hrs Detection” toggle is on. Toggle-Off this option if you want to change the 12-hour window (9 a.m. to 9 p.m., by default) that prevents sleep detection manually.
下一步是排除时间。 默认情况下，“ 24小时检测”切换处于打开状态。 如果要更改12小时窗口(默认是从上午9点到晚上9点)，请切换此选项，以防止手动检测睡眠。
Tap “Next” to continue.
点击“下一步”继续。
Here, you set the time you want Pillow to send a sleep report notification. If you don’t want a sleep report, toggle-Off this feature, and then tap “Next.”
在这里，您可以设置枕头发送睡眠报告通知的时间。 如果您不希望报告睡眠，请关闭此功能，然后点击“下一步”。
Pillow enables time-to-sleep detection by default. Simply toggle-Off this option to disable it. You would use this feature if you go to bed with the intention of sleeping.
枕头默认情况下启用睡眠时间检测。 只需关闭此选项即可将其禁用。 如果您打算睡觉就上床睡觉，则可以使用此功能。
Tap “Finish” to complete the wizard.
点击“完成”以完成向导。
To change your sleep goal, tap the gear icon, tap “General Settings,” and then tap “Sleep Goal.” Use the minus (-) and plus (+) signs to alter this setting in one-hour increments.
要更改睡眠目标，请点击齿轮图标，点击“常规设置”，然后点击“睡眠目标”。 使用减号(-)和加号(+)以一小时为增量更改此设置。
The “General Settings” panel also features tools to change the microphone sensitivity or which day (Sunday or Monday) starts your week. You can also enable the “Wake Up Mood” and “Sleep Notes” features here, or have Pillow turn off your smartphone screen when the app starts monitoring your sleep.
“常规设置”面板还具有用于更改麦克风灵敏度或一周中的哪一天(星期日或星期一)的工具。 您也可以在此处启用“唤醒心情”和“睡眠记录”功能，或者在应用程序开始监视您的睡眠时让Pillow关闭智能手机屏幕。
The sleep potion icon in the top-left corner of the app opens the Snooze Lab. This premium feature includes personalized tips, experiments, achievements, and more. They’re based on your sleep data, so you’ll see new and additional cards appear over time as the app analyzes your sleep patterns.
该应用程序左上角的“睡眠药水”图标将打开“贪睡实验室”。 这项高级功能包括个性化提示，实验，成就等。 它们基于您的睡眠数据，因此当应用程序分析您的睡眠模式时，随着时间的推移，您会看到新的卡片和其他卡片。
For example, a “Tip” might suggest you turn off the lights if you’re trying to go to sleep. An “Insight,” on the other hand, might display your optimal sleep time based on your sleep data.
例如，如果您想入睡，“提示”可能会建议您关掉灯。 另一方面，“洞察力”可能会根据您的睡眠数据显示最佳睡眠时间。
The calendar icon in the top-right corner of the app allows you to access any sleep sessions you’ve recorded. Unfortunately, you need a subscription to access recorded sleep sessions earlier than the previous night.
该应用程序右上角的日历图标可让您访问已记录的任何睡眠会话。 不幸的是，您需要订阅才能在前一天晚上访问录制的睡眠会话。
Tap the bell icon in the bottom-right corner to access the alarm options. Here, you can adjust the volume, enable vibrations, or select a specific alarm sound. There’s also a setting called “Smart Wake Up,” which wakes you during your current sleep cycle. You can disable this feature or set it to activate 15, 30, 45, or 60 minutes before your set wake time.
点击右下角的响铃图标以访问警报选项。 在这里，您可以调节音量，启用振动或选择特定的警报声音。 还有一个名为“智能唤醒”的设置，该设置可在您当前的睡眠周期中唤醒您。 您可以禁用此功能或将其设置为在设置唤醒时间之前激活15、30、45或60分钟。
The “Sleep Aid” option is a premium feature with 11 sounds you can choose from to play when Pillow determines you’re attempting to sleep. This option is set to “Automatic” by default, and playback ends when Pillow determines you’re asleep.
“睡眠辅助”选项是一项高级功能，具有11种声音，您可以在枕头确定您要睡觉时选择播放的声音。 默认情况下，此选项设置为“自动”，并且当枕头确定您处于睡眠状态时，播放结束。
You can toggle-Off the “Automatic” setting and type the time you want “Sleep Aid” to end. You can set it to play nonstop, or between 15 minutes and two hours.
您可以关闭“自动”设置，然后输入希望“睡眠辅助”结束的时间。 您可以将其设置为不间断播放，或者在15分钟到两个小时之间播放。
Finally, you can enable a snooze time between five and 30 minutes. There’s also a “Smart Snooze” option, which determines how many minutes (up to 10) to snooze to prevent you from falling back into a deep sleep.
最后，您可以启用5到30分钟的小睡时间。 还有一个“ Smart Snooze”选项，该选项确定要暂停多少分钟(最多10分钟)，以防止您陷入深度睡眠。
On Apple Watch, you can also record power naps in Pillow. When you open the app, you see the same sleep session report you see on your iPhone, only it’s more compact. Use the Digital Crown to scroll to the end, and then tap “Settings.”
在Apple Watch上，您还可以在枕头中记录小睡。 打开应用程序时，您会看到与在iPhone上看到的相同的睡眠会话报告，只是它更紧凑。 使用Digital Crown滚动到末尾，然后点击“设置”。
Use the Digital Crown again to scroll down to “Naps.” You have three options: “Powernap,” “Recovery Nap,” and “Full Cycle Nap.” Select one of these to activate it, and then tap “OK” in the top-left corner.
再次使用Digital Crown向下滚动至“小睡”。 您有三个选项：“ Powernap”，“ Recovery Nap”和“ Full Cycle Nap”。 选择其中一项以将其激活，然后点击左上角的“确定”。
At the top of the main screen, you see the resulting card and a “Start” button. The time you see in the new card depends on which nap mode you chose. A “Powernap” lasts up to 20 minutes, a “Recovery Nap” can stretch up to 45 minutes, and “Full Cycle Nap” can last up to 120 minutes.
在主屏幕顶部，您会看到生成的卡和一个“开始”按钮。 您在新卡中看到的时间取决于您选择的午睡模式。 “ Powernap”可长达20分钟，“ Recovery Nap”可长达45分钟，“ Full Cycle Nap”可长达120分钟。
Tap “Start” to begin your quick snooze.
点击“开始”开始快速暂停。
Remember, when you enable naps, it disables the Watch app’s automatic sleep detection” feature. To reenable it after a nap, use the Digital Crown to scroll down and tap “Settings.” Tap “Automatic,” and then tap “OK.”
请记住，启用小睡时，它会禁用Watch应用程序的自动睡眠检测功能。 要在午睡后重新启用它，请使用Digital Crown向下滚动并点按“设置”。 点击“自动”，然后点击“确定”。
You can also enable sound recordings on your Apple Watch. While this might seem creepy, recording audio while you sleep can provide clues as to why you’re not sleeping, such as outside noise, thrashing arms, mumbling, a snoring spouse or partner, and so on. If you record audio, though, keep in mind it will consume more battery power on your Watch.
您还可以在Apple Watch上启用录音。 尽管这听起来有些令人毛骨悚然，但在您睡觉时录制音频可以提供有关您为什么不睡觉的线索，例如外界噪音，手臂rash打，喃喃自语，配偶或伴侣打等。 不过，如果您要录制音频，请记住，它将消耗手表更多的电池电量。
Finally, you can also set an alarm to use Apple Watch haptics or the paired iPhone.
最后，您还可以设置警报以使用Apple Watch触觉器或配对的iPhone。
Here are the HealthKit permissions you need to provide a full report:
这是您提供完整报告所需的HealthKit权限：
Write:
写：
- “Sleep Analysis” “睡眠分析”
Write:
写：
Read:
读：
- “Active Energy” “有功能源”
- “Heart Rate” “心率”
- “Heart Rate Variability” “心率变异性”
- “Resting Heart Rate” “恢复心率”
- “Sleep Analysis” “睡眠分析”
- “Stand Hours” “固定时间”
- “Walking Heart Rate Average” “步行心率平均值”
Read:
读：
变更权限 (Change Permissions)
If you need to change permissions for any sleep tracking app, open the “Health” app on your iPhone.
如果您需要更改任何睡眠跟踪应用程序的权限，请在iPhone上打开“健康”应用程序。
Tap your profile picture in the top-right corner, and your profile settings will appear. Under “Privacy,” tap “Apps.”
点击右上角的个人资料图片，将显示您的个人资料设置。 在“隐私”下，点击“应用”。
Select the app you want to modify, and then toggle-On (green) or -Off (gray) the read and write permissions.
选择要修改的应用程序，然后将读取和写入权限切换为开启(绿色)或-Off(灰色)。
翻译自: https://www.howtogeek.com/464572/how-to-use-your-apple-watch-for-sleep-tracking/
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