Set Up Sleep Focus on Mac and iPad

Questions

• How do I set up Sleep Focus on my Mac?
• How do I set a sleep schedule on my iPad?
• How do I set a bedtime alarm on my MacBook?
• How do I stop notifications at night on my iPad?
• How do I set up a wind-down period before bed?
• How do I dim my iPad screen at bedtime?
• How do I make my Mac go dark at night?
• What is Sleep Focus and how do I use it?
• How do I protect my sleep with my Apple devices?

Environment

These instructions apply to Bowdoin-issued MacBook Pro computers running macOS Sequoia (15.x) or macOS Tahoe (26.x) and Bowdoin-issued iPads running the current version of iPadOS. Sleep Focus is a built-in Focus mode that works across all Apple devices signed in with the same Apple ID. On iPhone, the sleep schedule is configured through the Health app; on Mac and iPad, it is configured through Focus settings.

Resolution

Sleep Focus is one of the highest-impact settings you can configure during your first semester. It silences notifications, dims the Lock Screen, and can remind you when it is time to start winding down. Combined with placing your phone across the room instead of next to your pillow, Sleep Focus removes the two biggest sleep disruptors: late-night notifications and the impulse to scroll.

Set up Sleep Focus on Mac

1. Open System Settings from the Apple menu or the Dock.
2. Select Focus in the sidebar.
3. Click Sleep in the Focus list. (Sleep is a built-in Focus; you do not need to create it.)
4. Under Set a Schedule, click Add Schedule, then select Time.
5. Set the From time to your intended bedtime (for example, 11:00 PM).
6. Set the To time to your intended wake time (for example, 7:00 AM).
7. Under Repeat, select the days you want the schedule to apply. Selecting all seven days is recommended for consistent sleep habits.
8. Click Done.

Configure allowed contacts and apps for Sleep Focus on Mac

1. In the Sleep Focus detail screen, click People under Allow Notifications.
2. Add anyone who should be able to reach you overnight in an emergency (for example, a parent or guardian).
3. Turn on Allow Repeated Calls so a second call from the same person within three minutes rings through. This is a safety measure for genuine emergencies.
4. Click Apps and add any apps that should still be able to notify you (for example, a medical alert app). For most students, no apps need to be allowed during Sleep Focus.

Enable wind-down on Mac

Wind-down is a period before your scheduled bedtime that gradually reduces distractions.

1. In the Sleep Focus detail screen, look for the Wind Down option under the schedule.
2. Set the wind-down period to begin 15 to 30 minutes before your bedtime. During wind-down, Sleep Focus activates early, dimming notifications and encouraging you to start your bedtime routine.

Set up Sleep Focus on iPad

1. Open Settings on the iPad Home Screen.
2. Tap Focus.
3. Tap Sleep in the Focus list.
4. Under Set a Schedule, tap Add Schedule, then tap Time.
5. Set your bedtime and wake time.
6. Select the days the schedule should repeat.
7. Tap Done.

Configure allowed contacts and apps for Sleep Focus on iPad

1. In the Sleep Focus detail screen, tap People under Allow Notifications.
2. Tap the + (plus) button to add emergency contacts.
3. Toggle on Allow Repeated Calls.
4. Tap Apps and add any essential apps. Most students do not need any apps allowed during sleep.

Customize the Sleep Lock Screen on iPad

When Sleep Focus activates, your iPad can display a simplified Lock Screen that shows only the time and your next alarm, removing visual clutter that might tempt you to unlock and scroll.

1. In the Sleep Focus detail screen, tap Lock Screen.
2. Select a minimal Lock Screen wallpaper or choose a dark background.
3. Remove or reduce the widgets shown on the Lock Screen during Sleep Focus.

Additional Help

If you need further assistance, you have several options:

• Bowdoin Bot: Chat with Bowdoin Bot directly from any KB page for instant answers.
• Phone: Call the Bowdoin College Service Desk at (207) 725-3030.
• In person: Visit the Tech Hub in Smith Union during business hours.
• Submit a ticket: Request assistance through the Service Catalog.

Additional Resources

• Apple: Set up a sleep schedule in Health on iPhone
• Apple: Use a Sleep Focus on iPad
• Bowdoin IT: Digital Agency