1. Go to the app store and search "Pillow"

2. Download the free app with the same icon as above

3. Open Pillow and when prompted turn all categories on for "Apple health" as well as enabling "Microphone" "Notifications" and "Motion" (These are used to track your sleep)

4. Open your Apple Health app

5. Click the browse icon on the bottom row

6. In the search bar type "Sleep Analysis"

7. Click on "Sleep Analysis" scroll to the bottom of the page and click "Data sources and access:

8. Scroll down to the bottom of the page and make sure "Pillow" is at the top of the list

9. If Pillow is not at the top of the "Data sources:" list press the edit button in the top right corner and drag Pillow to the top of that list

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You have now finished setting up your sleep tracking!

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When you are ready to go to sleep open the pillow app and select your desired wake up time. Swipe up at the "Start" bar and swipe to the right to select "Sleep Cycles + Alarm" or "Sleep Cycles Only". If you do not want to keep your phone next to you in bed select the "Alarm Only" function. Press start to begin and leave app open face down.

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After waking up in the morning and stopping your sleep session click on the Log Sleep app on your home screen and it will automatically send last nights sleep duration to the Nutrition Tracking spreadsheet.