設置iPhone的睡眠時間可通過iOS內置應用完成。 1. 對於iOS 14至iOS 16用戶，使用獨立的Sleep應用設置睡眠時間和喚醒時間，並可設定每週重複天數及睡前提醒；2. 對於iOS 17及以上用戶，則在健康應用中設置睡眠時間表並定制睡前例程，新版本與專注模式深度整合以助眠；3. 提高效果的小貼士包括：確保夜間充電、將手機放在身邊以便確認入睡、自定義放鬆的應用程序快捷方式、搭配Apple Watch追蹤睡眠數據並定期查看健康應用中的趨勢分析。堅持一致的睡眠時間才是關鍵所在。

Setting a sleep schedule on your iPhone is actually pretty straightforward thanks to the built-in Sleep app that came with iOS 14 and later versions. If you're using an iPhone with iOS 17 or newer, Apple has refined it even further with the introduction of the new Sleep section in the Health app. Either way, the idea is to create a consistent bedtime routine so you can get better rest.

Use the Sleep App (iOS 14 to iOS 16)

If your iPhone is running iOS 14 through iOS 16, you'll use the standalone Sleep app:

• Open the Sleep app (if you don't see it, swipe down and search for it)
• Tap Get Started if you're setting it up for the first time
• Set your bedtime and wake-up time , and choose how many days a week this applies
• You'll also have the option to set reminders to help you wind down

This version of the Sleep app lets you set alarms specifically for bedtime, and it includes a Wind Down feature that dims your screen or opens certain apps you've selected before bed.

Use the Sleep Section in the Health App (iOS 17 )

Starting with iOS 17 , Apple moved sleep scheduling into the Health app. Here's how to find and use it:

• Open the Health app
• Tap the Browse tab at the bottom
• Scroll down and select Sleep
• Tap Set Up Sleep Schedule
• Choose your bedtime and wake-up time , then confirm the days of the week
• Customize your Wind Down routine by selecting which apps should launch before bed

One nice improvement in iOS 17 is that the sleep schedule integrates more deeply with your iPhone's focus settings. So when it's close to bedtime, your phone can automatically switch to Do Not Disturb or dim the display to help you relax.

Tips for Making It Work Better

Here are a few things to keep in mind to make your sleep schedule more effective:

• Make sure your iPhone is charged overnight , or you might miss tracking your sleep
• Keep your phone nearby — it uses your tap to confirm you've gone to bed
• Customize your Wind Down shortcuts to include calming activities like meditation apps or music playlists
• Consider pairing with an Apple Watch for more accurate sleep tracking

Also, don't forget to check your sleep data regularly in the Health app. It gives you weekly averages and trends, which can help you adjust your habits over time.

基本上就這些。 Setting a sleep schedule isn't complicated, but sticking to it consistently is where the real benefit comes in.

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