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If you have trouble regularly getting a full night’s sleep, the new Bedtime feature in iOS 10 might just help. Set a?wake up time and how many hours of sleep you need, and iOS offers bedtime reminders, more gentle alarms, and basic sleep tracking through the Health app.

如果您無法定期獲得一整夜的睡眠，則iOS 10中的全新Bedtime功能可能會有所幫助。 設置喚醒時間和所需的睡眠時間，iOS通過Health應用程序提供就寢時間提醒，更溫和的警報以及基本的睡眠跟蹤。

To get started setting up your sleep routine, fire up your Clock app and tap the new “Bedtime” tab.

要開始設置您的睡眠程序，請啟動您的Clock應用程序，然后點擊新的“ Bedtime”標簽。

The first time you access this tab, iOS will walk you through some simple steps for setting things up. You’ll also notice that the whole Clock app now appears in a dark mode. It’s actually really nice if you’re already in bed with the lights out and want to make some adjustments without staring at a bright screen. It’s even more eye-friendly than the Night Shift mode, which you should also absolutely use if you like to use your phone for some nighttime reading.

首次訪問此標簽時，iOS將引導您完成一些簡單的設置步驟。 您還會注意到，整個Clock應用程序現在都以黑暗模式顯示。 如果您已經在燈光昏暗的情況下就已經躺在床上，并且想要進行一些調整而又不盯著明亮的屏幕，那真的很不錯。 它比“夜班”模式更加人眼友好，如果您想在夜間閱讀手機，也應該絕對使用。

Go ahead and tap the “Get Started” button.

繼續并點擊“入門”按鈕。

The first thing you’ll do is set the time you need to wake up. Do that and then tap “Next.”

您要做的第一件事是設置喚醒時間。 這樣做，然后點擊“下一步”。

Next, tell iOS what days of the week you want your wake up alarm to go off. By default, all days are selected, so just tap the days on which you want to turn the alarm off. Tap “Next” when you’re ready to move on.

接下來，告訴iOS您希望鬧鐘在一周的哪幾天響起。 默認情況下，將選擇所有日期，因此只需點擊要關閉鬧鐘的日期。 準備繼續前進時，點擊“下一步”。

Now, set the number of hours of sleep you’d like to get each night and then tap “Next.” And don’t worry, you’ll be able to change all of this later if you want.

現在，設置您希望每晚獲得的睡眠時間，然后點擊“下一步”。 不用擔心，以后您將可以更改所有這些設置。

iOS will deliver a bedtime reminder to you every night in the form of a notification. Select when you’d like to receive that notification and then tap “Next.”

iOS每天晚上都會以通知的形式向您提供就寢時間提醒。 選擇您希望何時接收該通知，然后點擊“下一步”。

The Bedtime feature includes a number of new sounds that are a bit gentler?than than the typical alarm sounds. The old alarm sounds–and custom sounds–are also available, though, in case you need a little more oomph to rouse you from your slumber. Tap each sound to hear it play. Select the sound you want and then tap “Next” to move on.

就寢時間功能包括許多新聲音，它們比典型的警報聲音柔和一些。 但是，也可以使用舊的警報聲音和自定義聲音，以防萬一您需要更大的力量才能從沉睡中喚醒。 點按每個聲音以播放聲音。 選擇您想要的聲音，然后點擊“下一步”繼續。

That’s all you have to do to set up your new bedtime routine. Just tap “Save” to return to the main “Bedtime” tab of the Clock app.

這就是您設置新的就寢時間例程所要做的。 只需點擊“保存”即可返回“時鐘”應用的主“上床時間”標簽。

Now, when you return to the “Bedtime” tab you’ll see a dial showing your bedtime, wake time, and the number of hours of sleep you can expect to get. To change your routine, all you have to do is slide either the bedtime or wake icons around on the dial. You’ll see the number of sleep hours change as you do this. You can change other things about your routine by tapping “Options” in the top left corner.

現在，當您返回“上床時間”標簽時，您會看到一個轉盤，顯示您的就寢時間，喚醒時間以及您可以期望獲得的睡眠時間。 要更改您的例程，您要做的就是滑動就寢時間或在轉盤上喚醒圖標。 這樣一來，您會看到睡眠時間數發生變化。 您可以通過點擊左上角的“選項”來更改有關例程的其他內容。

The “Bedtime Options” screen lets you change the days of the week the alarm is active, when your bedtime reminder goes off, and your wake up sound. You can also control the volume of your wake up sound here. The volume you set is independent of your main volume or other alarm volumes and applies only to your wake up sound.

“就寢時間選項”屏幕可讓您更改鬧鐘在一周中的哪幾天處于活動狀態，就寢時間提醒關閉以及喚醒聲音。 您還可以在此處控制喚醒聲音的音量。 設置的音量與主音量或其他警報音量無關，僅適用于喚醒聲音。

Back on the “Bedtime” time, you can also scroll down just a bit to see a quick, seven-day history of your sleep. This analysis relies on your reported sleep activity and how you have your sleep routine set up. It doesn’t actually track movements during sleep the way some fitness trackers do, but it’s still a handy gauge of how much sleep you’ve been getting. If you want to see more of your sleep history, tap the “More history” link.

回到“上床時間”，您還可以向下滾動一點以查看7天的快速睡眠記錄。 該分析取決于您報告的睡眠活動以及如何設置睡眠程序。 它實際上并沒有像某些健身追蹤器那樣跟蹤睡眠過程中的運動，但它仍然可以方便地衡量您獲得了多少睡眠。 如果您想查看更多的睡眠記錄，請點擊“更多記錄”鏈接。

This takes you to the full Health app, where you can see your sleep history by day, week, month, or even year. Just note that you’ll be exiting the Clock app and you’ll get hit with the rather blinding white background and light colors used in the Health app.

這將帶您進入完整的“健康”應用程序，您可以在其中按日，周，月甚至年查看睡眠記錄。 只需注意，您將退出Clock應用程序，并且會被Health應用程序中使用的令人眼花blind亂的白色背景和淺色所打動。

While it’s not terribly sophisticated for tracking your sleep, the Bedtime feature is still nice?for people who use their iOS devices as an alarm clock. Even if you don’t care too much about bedtime reminders, the new gentle wake up sounds, independent volume control, basic sleep history, and dark mode for the Clock app are all welcome additions.

睡眠時間功能并不是很復雜，它對于那些將iOS設備用作鬧鐘的人來說仍然很不錯。 即使您不太在意就寢時間提醒，新增加的柔和的喚醒聲音，獨立的音量控制，基本的睡眠歷史記錄以及Clock應用程序的黑暗模式都是受歡迎的補充。

翻譯自: https://www.howtogeek.com/271579/how-to-enable-bedtime-reminders-gentle-wakeups-and-sleep-tracking-in-ios-10/

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