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Sleep diary · watches and rings
Use your Galaxy Watch sleep in a sleep diary
Download your Samsung Health sleep data from a Galaxy Watch or phone, then bring it into a free, private sleep diary for insomnia (CBT-I). Step by step.
Step 1: export your data
- Open Samsung Health, tap the menu (≡) and then Settings.
- Tap Privacy (or Data management), then Download personal data.
- Choose all dates, then request the download.
- Depending on your phone, the file appears in a Samsung Health folder in Downloads, or Samsung emails you a link.
Step 2: bring it into the diary
Open the sleep diary, tap From my watch or phone, then Choose file and pick the zip from “Download personal data” (or the file whose name starts with com.samsung.shealth.sleep). You will see every night it found; tick the ones to add.
What the diary reads
When you fell asleep and woke, and the sleep stages or sleep efficiency Samsung Health recorded. Daytime naps go into the nap field.
Samsung's file records only when you were asleep, not when you got into and out of bed. The diary marks each night so you can put in your real bedtime and get-up time; that difference matters for sleep efficiency.
🔒 Your file stays with you
The file is read inside your browser, on your own device. It is never uploaded to WhySigh or anyone else. The nights you add are saved in your browser, and if you sign in, as an encrypted copy only you can read.
🧭 Why you still check each night
Studies that compare watches and rings with sleep-lab tests find they estimate total sleep fairly well but are least accurate at telling when you are awake. And chasing better tracker numbers can itself make sleep worse; sleep researchers call it “orthosomnia”. A sleep diary for insomnia is about the night as you lived it, so the imported times are a starting point you confirm.
Sources: Kainec KA, Caccavaro J, Barnes M, et al. Evaluating accuracy in five commercial sleep-tracking devices compared to research-grade actigraphy and polysomnography. Sensors. 2024;24(2):635. → · Baron KG, Abbott S, Jao N, Manalo N, Mullen R. Orthosomnia: are some patients taking the quantified self too far? J Clin Sleep Med. 2017;13(2):351–354. →
Other watches and rings
Common questions
I can't find “Download personal data”.
Menus differ by phone and app version. Look in Samsung Health settings under Privacy or Data management. Updating the Samsung Health app can help.
Why does the diary ask me to change the bedtime?
Your watch knows when you were asleep, not when you got into bed. Time lying awake in bed is exactly what a sleep diary for insomnia needs to see.
Is my health data uploaded anywhere?
No. The file is read inside your browser on your own device. Nothing is sent to WhySigh or anyone else.
Does it cost anything?
No. The sleep diary and the import are free, with no ads and no sign-up.
Can a watch diagnose insomnia or sleep apnea?
No. A watch can help you notice patterns, but only a clinician can diagnose a sleep problem. Loud snoring, gasping at night or heavy daytime sleepiness are reasons to see a doctor.