Pillow supports both automatic and manual sleep tracking. In this article we are focusing on how to track your sleep manually and explore all the features avaialble. By starting your sleep session on your own terms, you can collect highly accurate data and customize the experience to suit your lifestyle—paving the way to better sleep and brighter mornings.
Creating Your Sleep Tracking Preset
Before you can manually track your sleep, you need to create a sleep tracking preset. You can do this by tapping on the alarm tab—the left-most tab—on your iPhone or iPad, or, if you have an Apple Watch paired, by opening the Apple Watch app and navigating to the preset list. There are three types of presets available.
- Alarm-based: Ideal for those who want to set a specific wake-up time. This preset not only triggers an alarm at your chosen time but also enables Pillow’s Smart Wake-up feature, which gently wakes you within a 15- or 30-minute window at the lightest sleep stage.
- Duration-based: Perfect for naps or sessions with set durations. With this preset, the alarm goes off after a predetermined period (the time you spend in bed, not actual sleep time).
- No alarm: Use this option if you simply want to track your sleep without the constraint of an alarm.
Once created, your preset will automatically appear on your Apple Watch—unless you disable the “Show on Apple Watch” option. Plus, you can edit any preset at any time and create as many as you need. Notably, manual tracking is also the only way to enable Pillow’s audio recording feature for capturing snoring and other sounds.
Modes of Manual Sleep Tracking
Pillow offers three primary modes for manual sleep tracking, letting you choose the setup that works best for you:
iPhone/iPad Only:
This mode relies on your device’s accelerometer and gyroscope to capture movement data. Place your device on the mattress near your body (about shoulder height) to ensure accurate tracking. Since the analysis requires intensive processing, it’s recommended that your device stays connected to a charger throughout the night.
iPhone & Apple Watch Combination:
Here, the Apple Watch handles sleep analysis and haptic-based alarms, while the iPhone takes care of audio recordings (capturing snoring and other sounds), alarms (using its speaker or vibration), and the playback of sleep aid content. To start, launch Pillow on both devices, then tap “Start” on your Apple Watch using your preferred preset. Once the session begins, you can leave your iPhone on the nightstand and simply wear your Apple Watch.
Apple Watch Only:
If you prefer not to involve your iPhone during sleep tracking, use this mode. Create a preset and disable features that require the iPhone—such as audio recordings, sleep aid, and iPhone-based alarms. Launch Pillow on your Apple Watch, tap “Start” on your preset, and enjoy sleep tracking with haptic feedback alarms while leaving your iPhone in another room.
Advanced Features to Enhance Your Sleep Tracking
Pillow’s manual sleep tracking isn’t just about starting and stopping a session—it’s packed with smart features to fine-tune your experience:
Smart Wake-up:
This intelligent feature analyzes your sleep in real time to wake you up at the lightest sleep stage within a 15- or 30-minute window before your set alarm time, ensuring a smooth, refreshed awakening.
Pausing the Session:
If you wake up temporarily during the night, simply tap the pause button in the bottom right corner to halt tracking until you’re ready to resume.
Adjusting the Alarm Time:
You can effortlessly adjust your alarm time during a sleep session without stopping or re-editing your preset, thanks to on-screen options that appear within the tracking interface.
Selecting a Sleep Aid Sound:
When creating a preset, you can enable “Sleep Aid” and select a track to start automatically when the session begins. Even if you’ve turned off this option in your preset, you can choose a different sleep aid sound after the session starts.
Flexible Session Stopping:
Stop a session by long-pressing the stop button on your iPhone/iPad or simply by shaking the device—a feature designed for ease of use.
Landscape Mode:
Rotate your device horizontally during a session for an enlarged view of time and controls, making it easier to manage settings mid-session.
Smart Snooze & Gestural Snoozing:
Pillow’s smart snooze feature gradually reduces snooze durations with each use. Additionally, you can snooze the alarm using gestures: a soft petting motion for a face-up iPhone, or a slight lift and reposition if the iPhone is face-down.
Automatic Screen Turn-off:
Place your device face-down to have Pillow automatically disable the screen, or let it turn off after a few seconds of inactivity if left face-up.
Live Activities:
As soon as you start a sleep session on your iPhone, a Live Activity appears on your Lock Screen on the iPhone or on the Apple Watch, if you have paired one. This provides a quick overview of your session, allows control over sleep aid playback, and even lets you stop the session without opening the app.
Shortcuts & Siri Integration:
Each preset generates a quick shortcut in the Shortcuts app, enabling you to start a session with a single tap—or ask Siri to launch your preferred preset.
Take Control of Your Sleep Journey
Manual sleep tracking with Pillow puts you in complete control of your sleep experience. By choosing when to start and stop your session, and by tailoring every aspect of your sleep tracking through customizable presets and advanced features, you unlock a level of precision that automatic tracking simply can’t match. These detailed insights not only help you understand your sleep patterns but also empower you to make meaningful changes for a more restorative, energized tomorrow.
Embrace the power of manual sleep tracking and transform the way you sleep. Download Pillow today, set up your personalized presets, and begin your journey toward a deeper, more controlled sleep experience.
