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How to optimize your sleep with your Apple Watch

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How to optimize your sleep with your Apple Watch

Feeling groggy in the morning? Wondering if you’re getting enough shut-eye? Your Apple Watch might have the answers you’re looking for. 

With the built-in sleep app, you can easily track your sleep patterns right from your wrist. It’s a great way to get insights into how much rest you’re actually getting and the quality of your sleep.

Here’s why you might want to give it a try.

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A man wearing an Apple Watch 

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5 reasons why you might want to give the built-in Sleep app a try

1. Effortless tracking: Just wear your watch to bed, and it’ll do the rest. No need to fiddle with buttons or apps before dozing off.

2. Detailed sleep stages: The app can estimate how much time you spend in Awake, REM, Core and Deep sleep, giving you a clearer picture of your sleep quality. While we sleep, our brains and bodies restore themselves. Each sleep stage plays a different role, but they’re all essential to waking up refreshed.

Apple Sleep app’s detailed sleep stages (Kurt “CyberGuy” Knutsson)

3. Sleep goals and schedules: Set up sleep goals and create schedules to help you maintain a consistent sleep routine.

4. Wake-up alarms: Use gentle, customizable alarms to wake up at the optimal time in your sleep cycle.

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5. Sleep Focus mode: Limit distractions before bedtime and during sleep to help you wind down and rest better.

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A woman wearing an Apple Watch (Kurt “CyberGuy” Knutsson)

TOP SLEEP ACCESSORIES 2024

Enable built-in sleep tracking on Apple Watch 

To use the built-in Sleep app on your Apple Watch, ensure your device is running watchOS 7 or later and paired with an iPhone 6s or later running iOS 14 or higher. Also, be sure to update your software by opening the Watch app on your iPhone, navigating to General > Software Update and installing any available updates. Now, here’s how to set up sleep tracking:

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  • Open the Watch app on your iPhone
  • Click My Watch in the bottom left of the screen
  • Scroll down and tap Sleep.
  • Tap Use this Watch for Sleep to enable the feature
  • Ensure the switches next to Track Sleep with Apple Watch and Charging Reminders are turned on

Steps to enable built-in sleep tracking on Apple Watch (Kurt “CyberGuy” Knutsson)

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Set up your sleep schedule

Creating a sleep schedule helps you meet your sleep goals. You can set your sleep schedule from the Health app. Follow these steps to set it up:

  • On your iPhone, open the Health app
  • Tap the Browse icon at the bottom
  • Scroll down and select Sleep
  • In the Your Schedule section, tap Add to set the schedule for tonight
  • Here, you can adjust Bedtime and Wake up 
  • Then tap Add in the upper right

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Steps to set up your sleep schedule (Kurt “CyberGuy” Knutsson)

  • To set up additional options, tap Full Schedule & Options
  • You can now set a permanent schedule based on different days of the week by clicking where it says Set Your First Schedule
  • A calendar or list of days will appear. Tap on the days you want to include in this schedule.
  • You can adjust the Bedtime and Wake up for each day of the week
  • Tap Add in the upper right

Steps to set up your sleep schedule (Kurt “CyberGuy” Knutsson)

  • You can also change the Wind Down time and indicate the number of hours you’d like to sleep as your goal where it says Sleep Goal 

Steps to adjust additional sleep details (Kurt “CyberGuy” Knutsson)

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How to set up Focus filters

You can also set up Focus filters to determine how your device behaves when you’re asleep.

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  • On your iPhone, go to Settings
  • Scroll down and click Focus
  • Tap Sleep
  • In the Allow Notifications section, tap People

Steps to set of Focus filters (Kurt “CyberGuy” Knutsson)

  • Click Add People with a plus sign above it
  • Next, select the contacts you want to allow to reach you or send notifications while you’re asleep by tapping the bubble next to their name
  • Then tap Done
  • Under PHONE CALLS, select who you want to Allow Calls From by selecting Allowed People Only

Steps to set of Focus filters (Kurt “CyberGuy” Knutsson)

How to view your sleep data

In the morning, you can check your sleep data on both your Apple Watch and iPhone:

On Your iPhone:

  • Open the Health app
  • Tap Browse
  • Click Sleep
  • View a bar graph showing your sleep start and end times.
  • Tap a specific day, week, month, or 6 months to see detailed sleep data for that period of time
  • Tap Show More Sleep Data to see specific data on Awake, REM, Core and Deep

Steps to view your sleep data (Kurt “CyberGuy” Knutsson)

On Your Apple Watch:

  • Open the Sleep app to see the total number of hours slept, a graph of different sleep stages (REM, Core, Deep) and a record of your sleep over the past 14 days.

Graph on Apple Watch of sleep data (Kurt “CyberGuy” Knutsson)

  • To use Siri: On Apple Watch Series 9, using watchOS 10.2 or later, say, “How much did I sleep last night?” your Apple Watch will provide you with information about your sleep duration from the previous night.

Third-party sleep-tracking apps

While the built-in Apple Watch Sleep app is effective, you might want more detailed insights. Several third-party apps offer advanced features. Click this link to check out our article on how to “Sleep better tonight with these top-rated apps.”

Kurt’s key takeaways

Tracking your sleep with an Apple Watch can provide valuable insights into your sleep patterns and help you improve your overall sleep quality. Whether you use the built-in Sleep app or a third-party app, the data collected can guide you toward better sleep habits. While these features can help improve your sleep habits, they’re not a substitute for professional medical advice. If you have serious sleep concerns, it’s always best to consult a healthcare provider.

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How do you think tracking your sleep with an Apple Watch could impact your daily life and overall well-being? Let us know by writing us at Cyberguy.com/Contact.

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Amazon’s New World: Aeternum MMO will shut down next year

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Amazon’s New World: Aeternum MMO will shut down next year

Amazon has announced that the servers for New World: Aeternum, one of the company’s MMOs, will be shut down on January 31st, 2027. The game will also be delisted and no longer available for purchase starting today, January 15th.

Last year, Amazon announced that it would be pivoting away from MMOs to put more of a focus on party games, and the company said at the time that it wouldn’t be releasing new content for New World: Aeternum and that the game’s servers would be active through 2026. But the longer-term future of the game was unclear, and now we know the official day everything will be shut down.

If you have already purchased New World: Aeternum, you can play it until it’s permanently taken offline. The Marks of Fortune in-game currency will be unavailable to purchase starting July 20th, 2026, and Amazon won’t offer refunds for it. And while there’s no new content coming to the game, “we will continue to monitor bugs and performance to ensure the game runs smoothly as things wind down,” Amazon says.

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Can autonomous trucks really make highways safer?

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Can autonomous trucks really make highways safer?

NEWYou can now listen to Fox News articles!

Kodiak AI, a leading provider of AI-powered autonomous driving technology, has spent years quietly proving that self-driving trucks can work in the real world. The company’s core system, the Kodiak Driver, brings software and hardware together in a practical way. As the company explains, “The Kodiak Driver combines advanced AI-driven software with modular, vehicle-agnostic hardware into a single, unified platform.” 

That approach matters because trucking is not a closed lab environment. It is highways, weather, fatigue and long hours. Kodiak’s strategy focuses on solving those realities first.

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How public views on autonomous trucks are changing

During a recent episode of CyberGuy’s “Beyond Connected” podcast, Kurt spoke with Daniel Goff, vice president of external affairs at Kodiak AI, about how attitudes toward autonomous trucks have shifted over time.

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WILL AUTONOMOUS TRUCKS REPLACE DRIVERS BY 2027?

Autonomous trucks are already hauling freight on public highways as companies test how the technology performs in real-world conditions. (Kodiak)

Goff described how different the reaction was when the company first launched. “Kodiak was founded in 2018, and I joined in 2019. When I first started at the company, I said I worked for a company that was working to build trucks that drive themselves, and people kind of looked at me like I was crazy. Over the last few years, we’ve really seen autonomous vehicles capture the public’s imagination. We’ve seen them grow in the real world. I think that people are getting more used to this idea.”

For Goff, that shift has come from seeing the technology operate safely outside of test environments, where performance matters more than hype.

Why autonomous trucks could improve road safety

One of Kodiak AI’s central arguments is simple. Machines avoid many of the risks that come with human driving. “We think there are advantages to this technology that humans, myself included, can’t match. You know this technology doesn’t get distracted. It doesn’t check its phone. It doesn’t have a phone. It doesn’t have a bad day to take it out on the road. It doesn’t speed. It doesn’t know how to speed. You know they’re pretty boring drivers.” In trucking, boring is often a good thing.

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Where autonomous trucks are already operating today

Kodiak AI is already doing this on real roads. The company has been running active freight routes for years, not just testing in controlled settings. “Kodiak’s headquarters are in Mountainview, California, but since 2019, we’ve had a command center in Lancaster, Texas, which is just south of Dallas. Since 2019, we’ve actually been delivering freight from that Lancaster hub to Houston, Oklahoma City and Atlanta with what we call a safety driver behind the wheel.”

Those real-world miles have helped Kodiak fine-tune its system in everyday traffic, weather and long-haul conditions.

Tractor trailers at the entrance of the Port of Baltimore in Baltimore, Maryland, on Tuesday, Oct. 8, 2024. (Nathan Howard/Getty Images)

The trucking problem Kodiak is trying to solve

Long-haul trucking is essential to the U.S. economy, but it is also one of the most demanding and risky jobs on the road. Drivers spend long stretches away from home, work extended hours and operate heavy vehicles in all conditions. As Goff put it, “Driving a truck is one of the most difficult and dangerous jobs that people do in the United States every day. You know, being a truck driver means, for at least a long haul truck driver, means you’re away from your family for sometimes days, weeks, even months at a time, sleeping in the back of the truck.”

He also pointed to federal safety rules that limit how long drivers can stay behind the wheel, which are meant to reduce fatigue but also restrict how much freight one person can move in a day. “If you’re driving the 11-hour legal maximum per day and there are people who love being long-haul truckers, but we’re not seeing people stepping up for those roles anymore in this country, and drivers are retiring every year.”

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Those realities have contributed to ongoing driver shortages and growing pressure on the freight system. Kodiak believes autonomous technology is best used where the job is hardest and most repetitive. “The goal for this technology is really best suited for those really tough jobs. The long lonely highway miles, the trucking and remote locations where people either don’t wanna live or don’t or can’t easily live.”

Goff also highlighted how much capacity is lost simply because trucks sit idle for most of the day. “The average truck is driven about seven hours a day in the US, and you know there are 24 hours a day, so that’s a lot of time just sitting there.”

Autonomy, he said, could help change that math. “The goal of the technology is that you can basically run 24/7, just kind of stopping to refuel, to inspect the truck for safety, and you know, other than that, the trucks are moving.”

Long-haul trucking is one of the most demanding jobs on the road, which is why autonomous systems focus on long, repetitive highway routes. (Kodiak)

How many miles Kodiak AI has driven to prove safety

Kodiak AI emphasizes data over promises. “We’ve driven over 3 million miles with a safety driver behind the wheel for most of those miles, meaning somebody ready to take over at any time. So, we got a very good track record.” To put that into perspective, Goff added, “The average American drives about 800,000 miles in their lifetime, which seems crazy. That’s a lot of driving, but we’re at almost 4 average lifetimes with our system today, and we also use computer simulation, all sorts of things to assess the safety of the system.”

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In addition to its long-haul operations, Kodiak AI works with Atlas Energy Solutions, which does oil logistics in the Permian Basin of West Texas and eastern New Mexico. As of Q3 2025, the company has delivered 10 driverless trucks to Atlas, which autonomously deliver sand up to 24 hours a day with no human operator in the cab. Goff says, “We see our work in the Permian as a perfect sandbox for our long-haul operations.”

The company has also sought third-party validation. “Additionally, we have done external-facing studies. We did a study with a company called Nauto, which is one of the leaders in AI-enabled dashcams. They actually help vehicle fleets compute safety scores from an outside perspective. Our system scored the highest ever in the Nauto safety score.”

THE ROAD TO PROSPERITY WILL BE PAVED BY AUTONOMOUS TRUCKING

Where autonomous truck regulations stand today

Policy is another key factor in adoption. “From a regulatory perspective. 25 states have passed laws allowing autonomous vehicle deployment.” Goff believes the danger of everyday driving makes the case clear. “I think people who think about transportation every day understand how dangerous driving a car is, driving a truck is, and just being on the road see the potential for this technology.”

What critics say about autonomous trucks

Autonomous trucking still raises concerns among safety advocates and everyday drivers. Critics question whether software can respond fast enough in emergencies, handle unpredictable human behavior or make judgment calls during complex highway situations.

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Kodiak AI says those concerns are exactly why safety comes first. As Goff explained, “In this industry in particular, we really understand how important it is to be safe.”

The company argues that autonomous systems must earn trust over time through real-world performance, transparent testing and measurable results, not promises or hype.

What this means to you

For everyday drivers, autonomous trucks raise understandable questions. Sharing the road with a vehicle controlled by software can feel unsettling, especially when headlines often focus on what could go wrong. Kodiak’s argument is that safety improves when fatigue, distraction and emotional decision-making are removed from long highway driving. If the technology continues to perform as claimed, the impact could show up in quieter ways. That includes fewer tired drivers on overnight routes, more predictable freight movement and potentially safer highways over time. For consumers, it could also mean fewer delivery delays and less strain on a trucking system already short on drivers.

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Safety data, real-world miles and third-party reviews now play a central role in building trust in self-driving trucks.  (Kurt “CyberGuy” Knutsson)

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Kurt’s key takeaways

Autonomous trucking is not a future concept anymore. Kodiak AI is already moving freight and collecting real safety data on public roads. At the same time, skepticism remains healthy and necessary. Trust in this technology will rise or fall based on transparency, regulation and long-term performance, not promises. The real question is no longer whether self-driving trucks can operate. It is whether they can consistently prove they make roads safer for everyone who shares them.

Would you trust autonomous trucks more if they could show a better safety record than human drivers over time? Let us know by writing to us at Cyberguy.com.

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X claims it has stopped Grok from undressing people, but of course it hasn’t

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X claims it has stopped Grok from undressing people, but of course it hasn’t

Updates to [@]Grok Account

We have implemented technological measures to prevent the Grok account from allowing the editing of images of real people in revealing clothing such as bikinis. This restriction applies to all users, including paid subscribers.

Additionally, image creation and the ability to edit images via the Grok account on the X platform are now only available to paid subscribers. This adds an extra layer of protection by helping to ensure that individuals who attempt to abuse the Grok account to violate the law or our policies can be held accountable.

Geoblock update

We now geoblock the ability of all users to generate images of real people in bikinis, underwear, and similar attire via the Grok account and in Grok in X in those jurisdictions where it’s illegal.

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