How to Export Sleep Data from Apple Watch
To export sleep data from Apple Watch: download HealthSave (free), enable sleep analysis access, go to Export, select sleep data, choose CSV/JSON/PDF, and tap Export. You'll get sleep duration and stage breakdowns (Deep, REM, Core, Awake) in a file you can open in Excel or share with your doctor.
In this article
What Sleep Data Does Apple Watch Record?
Since watchOS 9, Apple Watch tracks detailed sleep stages:
- Deep Sleep — the most restorative stage. Your body repairs tissue, builds bone and muscle, and strengthens the immune system.
- REM Sleep — when most dreaming occurs. Important for memory consolidation, emotional processing, and learning.
- Core Sleep — light sleep stages (what sleep researchers call N1 and N2). Makes up the majority of your sleep time.
- Awake — brief periods of wakefulness during the night. Some is normal; too much may indicate disrupted sleep.
Apple Health also stores:
- Total sleep duration — time asleep vs time in bed
- Time in bed — from when you got into bed to when you got up
- Sleep schedule — your target bedtime and wake time
How to Export Sleep Data with HealthSave
1. Download HealthSave
Download HealthSave from the App Store. It's free — no account needed.
2. Enable Sleep Data Access
When HealthSave asks for Apple Health permissions, make sure Sleep Analysis is enabled. This gives HealthSave read access to your sleep duration and stage data.
3. View Your Sleep on the Dashboard
Your most recent sleep data appears on the HealthSave dashboard. You'll see total sleep time and a breakdown of time spent in each sleep stage. With Pro, you can view trend charts showing how your sleep patterns change over 7, 30, or 90 days.
4. Export Your Sleep Data
Go to the Export tab:
- Select Sleep Analysis from the metrics list
- Choose your date range
- Select your export format:
- CSV — each night becomes a row with columns for total time, deep, REM, core, and awake minutes. Open in Excel or Google Sheets.
- JSON — structured sleep stage data with timestamps. Ideal for developers or data analysis tools.
- PDF — a formatted sleep report showing your patterns. Great for sharing with a sleep specialist. (Pro feature)
- Tap Export and share via Files, Mail, AirDrop, or any app
Why Export Your Sleep Data?
- Discuss sleep issues with your doctor — a PDF sleep report gives your doctor concrete data about your sleep patterns, not just "I think I sleep badly."
- Track sleep improvement — export monthly data to a spreadsheet and track whether changes to your routine (caffeine cutoff, screen time, exercise) actually improve your deep sleep percentage.
- Compare across devices — if you've used both Apple Watch and Whoop, export both datasets and compare how they score your sleep.
- Sleep research — researchers studying their own sleep can export raw stage data for analysis in Python, R, or Excel.
Sleep Data from Other Wearables
HealthSave reads sleep data from Apple Health, which means it works with any wearable that syncs sleep data to Apple Health:
- Apple Watch — full sleep stage tracking (Deep, REM, Core, Awake)
- Whoop — sleep performance, efficiency, and consistency scores
- Fitbit — sleep stages synced via Fitbit app
- Garmin — sleep data synced via Garmin Connect
- Samsung, Amazfit, Huawei — sleep data via companion apps
See the full list on our supported devices page.
Export Your Sleep Data Now
Free CSV and JSON export. No sign-up required.
Frequently Asked Questions
Can I export sleep stages from Apple Watch?
Yes. HealthSave exports sleep stage data including Deep, REM, Core, and Awake time from Apple Health to CSV, JSON, or PDF.
Does Apple Watch track deep sleep?
Yes. Since watchOS 9, Apple Watch tracks four sleep stages: Deep sleep, REM sleep, Core (light) sleep, and Awake periods. All of this data is stored in Apple Health and can be exported with HealthSave.
How do I see my sleep data in a spreadsheet?
Use HealthSave to export sleep data to CSV. Open the file in Excel, Google Sheets, or Numbers to see each night with columns for total time, deep, REM, core, and awake minutes.
Can I export sleep data from Whoop or Fitbit?
Yes. Any wearable that syncs sleep data to Apple Health works with HealthSave — including Whoop, Fitbit, Garmin, Samsung, and Amazfit. See supported devices.