How To Use Pillow

Getting Started (2 minutes)

Download Pillow from the App Store - it works on iPhone, iPad, and Apple Watch. Open the app and tap Start your first night.
If you have an Apple Watch, wear it to bed. Pillow uses your heart rate and movement to analyze your sleep stages. No watch? Your iPhone will track movement and sound instead.
Place your iPhone face-down on your nightstand (or under your pillow if you don't have a watch). Make sure it's plugged in so it doesn't die overnight.
Tap the big Start button when you're ready to sleep. Pillow runs in the background and automatically detects when you fall asleep and wake up.
In the morning, swipe to stop tracking. You'll see a full breakdown of your sleep: time in each stage (deep, light, REM), sleep quality score, and any sounds you made during the night (snoring, sleep talking).

Pillow gives you way more than "you slept 7 hours." Here's what actually matters:

Sleep Quality Score - Combines how long you slept, how much time you spent in deep and REM sleep, and how often you woke up. Aim for 80% or higher.
Sleep Stages - Deep sleep is for physical recovery. REM sleep is for mental recovery and memory. If you're low on either, look at what you did before bed (alcohol, screens, late meals).
Audio Recordings - Pillow captures sounds during the night. If you're waking up tired for no obvious reason, listen back - you might be snoring way more than you realized.

Use the smart alarm to wake up at the right time. Set a wake-up window (like 7:00-7:30am) and Pillow will wake you during your lightest sleep phase in that range. You'll feel way less groggy than getting yanked out of deep sleep at exactly 7:00.
Track naps to see how they affect your night sleep. Pillow has a nap mode that works the same way. If you nap after 3pm and then can't fall asleep at night, the data will show you the pattern.
Compare sleep metrics with other health data. Pillow integrates with Apple Health, so you can see how your sleep correlates with things like caffeine intake, steps, or weight. Spot the trends that tank your sleep quality.

Medical-grade sleep disorder diagnosis. Pillow is great for general sleep insights, but it's not a replacement for a real sleep study if you suspect apnea or other serious issues.
Sharing a bed with a restless partner. If your partner moves a lot or snores, the iPhone version might pick up their sounds and movement. Apple Watch tracking is way more accurate for couples.