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  1. The new Apple Watch is here and while it has an always-on display, ECG sensor, and a compass, there’s one long-awaited feature it still doesn’t have: sleep tracking.
  2. New sleep-inducing stories and meditations are added each week, and you can listen to them all if you upgrade to the premium version (otherwise, you can get many episodes for free).
  3. To make a McDonald's Big Mac, start by combining mayonnaise, French salad dressing, relish, mustard, vinegar, sugar, onion powder, garlic powder, and paprika to make the special sauce. Then, toast 3 hamburger buns and spread the sauce on one side of each bun.

People have long said that eating cheese at night can impair the quality of your sleep, but this information is mostly a myth that has been debunked by research.

Set up Sleep

Getting enough sleep is important to your overall health. The Health app on iPhone can help you set a sleep goal, and track your progress over time in meeting that goal.

  1. Open the Health app on your iPhone.
  2. Tap Get Started under Set Up Sleep, then tap Next.
  3. Follow the onscreen prompts to establish:
    • Sleep Goals: Set the number of hours you'd like to spend asleep.
    • Bedtime and Wake Up times: Set when you'd like to go to bed and wake up.
    • Sleep Mode: At your bedtime, iPhone can turn on Do Not Disturb and dim the Lock screen to limit distractions and protect your sleep.
    • Wind Down Shortcuts: Add shortcuts that will help you take time to relax before bed, such as turning on a Home scene, listening to soothing playlists, or using your favorite meditation app.
    • Track Sleep with Apple Watch: Wear your watch to bed to track your sleep. This option is available during setup if you've paired your Apple Watch with your iPhone beforehand. If you pair your Apple Watch after setup, you can still turn on Track Sleep with Apple Watch later.

Sleep is not available with Family Setup.

Adjust your sleep goal

You can adjust your sleep goal as needed on your iPhone or Apple Watch.

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On your iPhone

  1. Open the Health app and tap Sleep.
  2. Tap Full Schedule & Options.
  3. Tap Sleep Goal under Additional Details.
  4. Adjust your Sleep Goal then tap the time you've selected to save your changes.

On your Apple Watch

  1. Open the Sleep app and tap Full Schedule.
  2. Tap Sleep Goal under Options.
  3. Tap the Plus and Minus buttons to adjust your goal.
  4. Tap Sleep Goal in the upper left to go back and save your changes.

Edit your sleep schedule on your iPhone

If you need to update your sleep schedule, you can make changes to your full schedule or for Next Wake Up Only. With Next Wake Up Only, the changes you make apply only to the following day. Changes made to your full schedule apply to all future days.

Update Next Wake Up Only

  1. Open the Health app, tap Browse at bottom of the screen, then tap Sleep. If you have Sleep favorited, you can access it from the Summary page in the Health app.
  2. Tap Edit under the sleep schedule in Next.
  3. Drag the curved slider to set Bedtime and Wake Up times. The slider turns orange if the schedule does not meet your sleep goal.
  4. Tap Wake Up Alarm to turn on the alarm and adjust your alarm sound, volume, and haptics.
  5. Tap Done to save your changes.

You can also adjust your sleep schedule for the next day from the Clock app.

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Update your full schedule

  1. Open the Health app and tap Sleep.
  2. Tap a schedule in Full Schedule & Options.
  3. Tap Edit under the schedule you would like to update.
  4. Tap the Days Active and drag the curved slider to set Bedtime and Wake Up times. The slider turns orange if the schedule does not meet your sleep goal.
  5. Tap Wake Up Alarm to turn on an alarm and adjust your alarm sound, volume, and haptics.
  6. Tap Done to save your changes.

You can also turn off your sleep schedule as needed. In the Health app, tap Browse > Sleep > Full Schedule & Options. Then tap Sleep Schedule at the top of the screen to turn your schedule off or on.

Edit your sleep schedule on your Apple Watch

If you need to update your sleep schedule, you can make changes to your full schedule or for Next Wake Up Only. With Next Wake Up Only, the changes you make apply only to the following day. Changes made to your full schedule apply to all future days.

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Update Next Wake Up Only

  1. Open the Sleep app.
  2. Tap the schedule under Next.
  3. Tap Wake Up or Bedtime.
  4. Tap the hour or minute and turn the Digital Crown to adjust the time. Then tap Set to save.
  5. Tap Alarm to turn on an alarm and adjust the sound and haptics.
  6. Tap Edit Schedule in the upper left to save your changes for the following day.

Update your full schedule

  1. Open the Sleep app and tap Full Schedule.
  2. Tap the schedule you want to edit.
  3. Tap the days under Active On, then tap the days you want to set the sleep schedule for.
  4. Tap Done to save your changes.
  5. Tap Wake Up or Bedtime.
  6. Tap the hour or minute and turn the Digital Crown to adjust the time. Then tap Set to save.
  7. Tap Alarm to turn on an alarm and adjust the sound and haptics of your alarm.
  8. Tap Edit Schedule in the upper left to save your changes for the full schedule.

You can also turn off your full schedule as needed. In the Sleep app, tap Full Schedule, then tap Sleep Schedule to turn your sleep schedule off or on.

Manage your wind down shortcuts

On your iPhone, you can add shortcuts to apps to help you relax and get ready for bed.

Download

Add a shortcut

  1. Open the Health app and tap Sleep.
  2. Tap a schedule in Full Schedule & Options.
  3. Tap Wind Down Shortcuts.
  4. Tap Add a Shortcut or Add Another Shortcut if you've previously added one.
  5. Tap an app, then tap the Add button to add the shortcut. You can also tap Show Apps from the App Store to find and add new apps.

Remove a shortcut

  1. Open the Health app and tap Sleep.
  2. Tap a schedule in Full Schedule & Options.
  3. Tap Wind Down Shortcuts.
  4. Tap the Remove button .

View your sleep history

To view your sleep history, open the Health app on your iPhone, tap Browse at bottom of the screen, then tap Sleep. If you have Sleep favorited, you can access it from the Summary page in the Health app.

Based on your iPhone usage at night, Sleep on iPhone tracks and charts your Time In Bed. The bar graph by default is set to W for weekly. Tap M at the top of the chart to view your sleep history for the past month. Tap Show More Sleep Data to review your Sleep Duration details such as your Average Time in Bed and Average Time Asleep. You can tap each detail to see how it charts in the graph above.

Getting more accurate results with your Apple Watch

If you paired your Apple Watch after completing Sleep setup, you can still turn on Track Sleep with Apple Watch. In the My Watch app on your iPhone, tap Sleep, then tap Track Sleep with Apple Watch to turn on this setting. To get the most accurate results when wearing your watch to sleep: Achievement unlocked 2.

  • Turn on Charging Reminders. On your iPhone, open the My Watch app and tap Sleep. Tap Charging Reminders to turn on a reminder on your Apple Watch to charge before your Wind Down time. If your watch battery dies, it won't track your sleep data.
  • Make sure that you're wearing your Apple Watch at a comfortable fit. If your watch is too loose, the accelerometer might register too much movement during your natural sleep.

Apple is stupid? Maybe 🙂

Why issues like this are possible…

When people turn to solutions online all they find are generic solutions to toggle Power Nap off in the GUI settings.
Something which of course doesn’t work as it was tried in the first place.

I am experiencing the problem above and will share non-generic solutions here, which may or may not work (I’m yet to verify on my own).

## The issue

I don’t use the MacBook frequently, only whenever I am traveling. When putting MacBook to sleep on the table and going to bed in a hotel, some moments later it begins to spin its fat, and… obviously back to work, and disturbing my sleep unless I fully power it off.

Also, after fully charging for the next travel, and a few days later going somewhere, I only find its battery completely drained. This indicates it was still being powered on sometimes when waiting for me in the bag, for days…

## Troubleshooting

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The command you can enter in Terminal and run as `sudo` to find wake up reasons is such:

log show –style syslog fgrep “[powerd:sleepWake]”

However, Apple made even that quite useless by obfuscating some “private” wake up reasons, in the logs:

> Wake reason: “” identity: “”

Still, *some* log entries can give an slight idea on what caused it to wake up.
I’ll review some of those here, from my understanding:

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> DarkWake to FullWake from Normal Sleep [CDNVA] : due to HID Activity

HID is for external, often USB devices. This can be a plugged-in USB device, even an iPhone plugged in for charge from MacBook.

> DarkWake from Normal Sleep [CDN] : due to EC.ACAttach/Maintenance

“ACAttach” stands for plugging your MacBook into electricity. It can then automatically turn itself on in DarkWake (which is turned on, but the display is off) in order to do the PowerNap tasks or similar things.

> DarkWake from Normal Sleep [CDN] : due to EC.ACDetach/Maintenance

Supposedly that means waking up at the moment when the power is *detached* from the MacBook. Which doesn’t make sense… Although, if normal sleep keeps some data in RAM and the memory is powered on in normal sleep, that likely is for saving the data to the hibernation file and going to full hibernation.

> DarkWake from Hibernate [CDN] : due to EC.LowBattery/LowBattery

Why it’s supposed to wake up from hibernation if the battery is low? Unknown.

> AppWoke:com.apple.bluetoothd-blueavengers Reason:BlueAvengers: Roll beacon advertisement

Apparently, this is related to Bluetooth. It is uncertain whether it’s related to iBeacons stuff based on the “beacon” word, but it *could* be a simpler Bluetooth device. I do have Magic Mouse, so, the first thing I’m doing is still the GUI stuff:

> Bluetooth → Advanced … → Allow Bluetooth devices to wake this computer (set to off)

The next one is:

> DarkWake from Standby [CDN] : due to RTC/Maintenance

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This seems related to *external* requests from the outside, just based on the googling.
They do say that disabling TCP Keep Alive works:

sudo pmset -b tcpkeepalive 0

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You’ll get a warning though:

> Warning: This option disables TCP Keep Alive mechanism when sytem is sleeping. This will result in some critical features like ‘Find My Mac’ not to function properly

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So be ready for that. The `-b` switch changes the setting only for battery power source. So it’s not that it’s going to affect a lot of things.

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There are many useful things like additional settings for preserving battery, if you explore `man pmset` !

Another solution is changing MTU size: https://medium.com/@cookiengineer/the-all-around-macbook-wakes-up-from-wi-fi-bug-beedf6eb8702