Rest guide · 4 min read
How to track sleep without an Apple Watch
You can keep a record of your sleep schedule with your iPhone. THRYV lets you enter bedtime and wake time manually, whether you do not own a watch or simply left it on charge.
In Quick Add, choose Add Sleep. Select the date you woke up, set Bedtime and Wake Time, then save the entry. The manual record describes the times you entered; it does not measure sleep stages.
Before you start
You need THRYV for iPhone and the bedtime and wake time you want to record. An Apple Watch is not required for a manual entry. Optional wearable data and premium Rest insights are separate from entering those times.
Step by step
Open Add Sleep
Open Quick Add and choose Add Sleep in the Rest section. If Rest has no sleep data, its Log Sleep prompt is another way to open the manual editor.
Choose the date you woke up
Use the Date field for the morning the entry belongs to. For a night from Monday evening to Tuesday morning, select Tuesday. THRYV places bedtime on the previous evening and wake time on the chosen day.
Worth checking When catching up on an older night, set the date before checking the two times.
Set Bedtime and Wake Time
Use the Bedtime and Wake Time pickers to enter the times for that night. Check AM and PM if your iPhone uses a 12-hour clock. The wake time must be after bedtime for the entry to save.
Save the entry and check Rest
Choose Save sleep for the selected day. Return to Rest and check that you are viewing that same date. If you later need to change a manual entry, the sleep editor can reopen as Edit Sleep with its existing times.
Use the log to review your routine
Repeat the entry on the mornings you want to record. Comparing bedtime and wake time across days gives you a record of your schedule. Keep your sleep goals separate from your log: a target bedtime is a plan, while the saved entry records the times you entered for a particular night.
What manual sleep tracking tells you
A manual entry is a record of the bedtime and wake time you provide. It can help you keep track of your schedule, but it cannot establish exactly when you fell asleep, how often you woke up or how restorative the night was.
Manual times do not measure deep sleep, REM sleep, heart rate or other sensor data. A Rest view can contain other sources when they are available, so interpret each item according to its source rather than assuming a manually entered night contains wearable measurements.
An everyday example
The watch spent the night charging
You went to bed at 23:00 on Monday and got up at 07:00 on Tuesday. In Add Sleep, choose Tuesday, enter those two times and save. You now have a record of that eight-hour interval; it does not mean the app measured eight hours of uninterrupted sleep.
Common questions
Can I track sleep on an iPhone without a watch?
You can keep a manual sleep log in THRYV on iPhone. Add your bedtime and wake time for each night you want to record. This records your inputs and is different from automatic sensor-based tracking.
Which date should I use for an overnight sleep entry?
Choose the date you woke up. For example, a Monday-night-to-Tuesday-morning entry belongs to Tuesday. The manual editor uses the previous day for bedtime.
Will a manual entry show my REM or deep sleep?
The two manually entered times cannot measure REM or deep sleep. Sleep-stage information requires an appropriate data source; do not infer it from a manual bedtime and wake time.
Can I add a night I missed?
Yes. Change Date in Add Sleep, check Bedtime and Wake Time for that night, then save for the selected day.