Sleep Rings

AutoSleep has four sleep rings that are designed to give you an at a glance overview of your sleep. 

Each ring is colour keyed to let you know quickly if it's a good result. 

Colour Scheme

Sleep rings on clock
Sleep rings exploded

If you touch any of the rings on the clock, they will explode into their own section. If you touch any of the rings when exploded they will return to their original position on the clock. 

When exploded, you can touch any of the expanded sections and this will show trend details and a further explanation. 


Your sleep ring shows how much sleep you got versus your goal. Studies have shown that most adults require 7 to 9 hours sleep per night. You can adjust your sleep goal directly on the ring's details view, or, in the settings tab, Set Goals section. 


Your quality ring considers how long you have slept, how restless you've been and your sleeping heart rate. 

It's probably the best indication of how much quality sleep you are getting. The primary factor that influences the quality sleep ring is how much you have been tossing and turning and moving about. 

Your quality goal is based on a percentage of your required sleep time. Most people find that 70-80% is a good initial target. 

After a short time, you'll get to know how this relates to how you feel, and you can adjust your goal accordingly. 

Deep Sleep

Deep sleep is where your heart rate slows and your muscles relax to a point where you barely move. 

Studies have shown that an adult requires 1.5 - 1.8 hours deep sleep per night. 

Your deep sleep goal is based on a percentage of your required sleep time. Most people achieve 10-30% of time in deep sleep. 

An important factor in the calculation of deep sleep is your nocturnal dip in heart rate (see below). If you find that deep sleep seems to be under or over reported according to the averages, then this is usually due to heart rate. You can adjust this by changing your heart rate dip goal. 

Heart Rate Dip

This ring compares your sleeping heart rate average to your non-active, non-sleeping previous 24 hour heart rate average. 

Studies have shown that a dip of 10% or higher is an important part of sleep health. 

Some people have no dip at all. This can be due to medical conditions, pacemaker or lifestyle. If you find that this is the case, then you can adjust your goal to "Low Dip". This will then remove heart rate as a factor in deep sleep calculation and adjust the heart rate ring scale. 

Some people have an extremely high dip. If yours is generally 20% or higher every day, then you should change the goal to "Athlete". This will adjust deep sleep calculations to make them more accurate and will also change the heart rate ring goal so that you can get a more accurate reflection of your heart rate during sleep. 

The default "Normal" setting is best for most people. You should look for at least 75% ring completion. 100% is very good result. 

Sleep Rating Score

The Today tab combines the four rings into a single easy to read number.

Sleep Rating Score

This score is also presented on the clock tab, the Watch app summary and the history tab. 

On the history tab, the graph represents your sleep rating score. It is overlaid with a 12 week average and an average for each week. Each day displays the four rings and the daily sleep rating score. 

Calendar Sleep Rating

Watch App

The Watch app has a consolidated view of the quality, deep sleep and heart rate rings. 

Watch sleep rings

The sleep ring itself is shown in comparison to your sleep bank ring

Sleep v Sleep Bank

Siri Shortcuts

The Today view shows a consolidated four ring view. This allows you to 'Add to Siri'. This way, you can just say something like "Sleep rings" or "What's my sleep rating" and Siri will display them for you. 

Siri Sleep Rating

Shortcuts App

If you use the Shortcuts app, you can also get access to all these sleep ring metrics. This lets you use them in your own custom shortcuts.