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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)

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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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Comcast’s split could make or break Peacock

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Comcast’s split could make or break Peacock

NBCUniversal executives are about to find out whether Peacock will sink or swim in the streaming industry. Now that Comcast is planning to split NBCUniversal, Peacock, and Sky from its broadband and wireless businesses, Peacock will be forced to stand on its own — without the backing of a combined company that pulled in more than $123 billion last year.

In the years following its launch in 2020, Peacock was treated as an accessory to an Xfinity subscription. But once Xfinity stopped offering it as a perk and axed its free membership tier in 2023, it was a sign that Comcast believed Peacock had something worth paying for. But even with exclusive streams of the Olympics and live sports, like Sunday Night Football and the Big Ten games, Peacock still trails behind rival streamers today.

Peacock grew by just five million subscribers between March 2025 and March 2026, bringing it up to 46 million. Netflix’s more than 325 million subscribers easily eclipse Peacock’s user base. Even Disney Plus’s 132 million subscribers and HBO Max’s more than 140 million viewers make Peacock seem small in comparison. Part of that is because, unlike other major streamers, Peacock is only available in the US. Comcast co-CEO Mike Cavanagh said in March that the company doesn’t have plans for a global rollout of Peacock, but that may change as the soon-to-be standalone service scrambles for scale.

It’s also taking longer for Peacock to hop the hurdle of profitability — one of the biggest challenges for streamers. Peacock reported $2 billion in revenue in the first quarter of 2026. However, it experienced $432 million in losses, an increase from the $215 million it reported losing at the same time last year. But NBCUniversal media chairman Matt Strauss claims Peacock will become profitable in the current quarter, according to Deadline. “There’s not one way to approach a streaming strategy or market,” Strauss said during the Evercore Global TMT Conference last month. “Sometimes you have to play to your strengths, which is what we’ve been doing.”

It’s not clear how long Peacock can rely on live sports and reality TV to keep its service afloat. The service canceled its hit series Poker Face last year, leaving it without a tentpole series that makes Peacock worth subscribing to, like Severance on Apple TV or White Lotus on HBO Max. Though Comcast co-CEO Brian Roberts and Cavanagh told investors that the company’s split isn’t a setup for a merger or acquisition, it still seems like a possibility.

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Peter Supino, a Wolfe Research analyst, said that he expects “one or both Comcast units to merge with peers or competitors,” according to The Hollywood Reporter. Media executives who spoke to Oliver Darcy for his Status newsletter are similarly doubtful about Roberts’ and Cavanagh’s M&A denials, with some insiders speculating that Netflix could make a bid for NBCUniversal’s assets. Either way, Peacock will need to do something more than just tread water, or else a competitor may just have to keep it from sinking.

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Meta is adding ridiculous ‘rate limits’ and a soft paywall to its smart glasses

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Meta is adding ridiculous ‘rate limits’ and a soft paywall to its smart glasses

Would you pay $20 a month for access to AI hardware you already own? That appears to be one of Meta’s next bets. This week, it quietly announced that your glasses’ Conversation Focus feature will soon be limited to three hours of use per month, unless you pay for a $19.99 Meta One Premium subscription.

In a help article, the company insists that it won’t require a subscription to use your glasses, period; it’s merely erecting a “rate limit” for certain AI features. Even premium subscribers will only get 15 hours of Conversation Focus per month under that “rate limit,” it claims.

Problem is, Meta’s rate limit is ridiculous. The Conversation Focus feature, which amplifies the voice of the person you’re speaking to so you can hear better in noisy environments, is not something that should plausibly be rate-limited, because it doesn’t use Meta’s servers. It runs on-device, using the chips inside the glasses that you’ve already purchased. I turned off my internet, and it kept working.

Here’s how the company introduced it last year: “[C]onversation focus uses your AI glasses’ open-ear speakers, beamforming technology, and real-time spatial processing to dynamically amplify the voice of the person you’re talking to.”

Not only does it avoid Meta’s servers, but Conversation Focus doesn’t technically require an internet connection at all. I double-checked by turning off my phone’s Wi-Fi and cellular, turning on Airplane Mode, and I was still able to use Conversation Focus just fine by tapping a button on my phone.

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Does Meta have some secret licensing deal with another company that costs it money every time a person uses Conversation Focus? Failing that, the rate limit sounds utterly bogus.

We’ve asked if Meta can explain the move, and whether the company plans to put other on-device features behind a subscription. Meta didn’t immediately respond to a request for comment.

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Warehouse robots move packages without human handoff

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Warehouse robots move packages without human handoff

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A busy warehouse loading dock can be a grind. Trucks pull up. Packages pour in. Workers have to move fast, lift heavy boxes and keep everything flowing before the next trailer arrives. That part of the warehouse has always been one of the hardest places to automate. Every box can be a different size. Freight can shift in transit. Labels may face the wrong way. And when one system finishes a task, the next system still has to know what to do with the package.

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Now, Ambi Robotics and Pickle Robot Company say they have linked their robotic systems to help solve that handoff problem. The companies announced a commercial integration that connects Pickle Robot’s trailer-unloading robots with Ambi Robotics’ AmbiStack pallet-building system. In other words, one robot system unloads mixed freight from a trailer. Then a conveyor moves those cases downstream so another robotic system can scan and stack them for warehouse receiving.

If this works well in large facilities, it points to a future where robots can handle more of the work that happens between a truck and a warehouse floor.

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Ambi Robotics and Pickle Robot Company have integrated their warehouse robotics systems to automate the flow of freight from trailers to pallets. The companies say the setup can fit into existing warehouse operations. (Ambi Robotics and Pickle Robot Company )

How warehouse robots move packages from truck to pallet

The setup starts at the trailer. Pickle Robot’s system unloads boxes from trailers or containers. That matters because unloading mixed freight can be exhausting work. It also creates bottlenecks when warehouses do not have enough people on the dock. From there, the packages move by conveyor into AmbiStack. Ambi Robotics designed AmbiStack as a multipurpose stacking system. It reads package information and builds pallets for the next stage of the warehouse process.

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The key here is the handoff. Many warehouses already use automation. However, those systems often work in separate lanes. One machine may handle unloading. Another may handle sorting or stacking. Yet the warehouse still needs people or custom engineering to connect the pieces. This collaboration tries to make that connection smoother. The companies say the system can work with existing warehouse infrastructure. That means operators may avoid tearing apart a facility to use it.

Why Physical AI is important for warehouse automation

Physical AI means AI that controls machines doing physical work. That is important here because warehouse robots have to deal with moving boxes, shifting freight, conveyor timing and pallet stability. That creates a very different challenge from software that writes a paragraph or answers a question. A warehouse robot has to react to what sits in front of it. A box can arrive dented. A label can face the wrong way. A pallet can become unstable if the next case goes in the wrong spot.

This Ambi Robotics and Pickle Robot integration shows how that can work inside a warehouse. Pickle Robot handles the trailer unloading. AmbiStack takes over downstream by scanning and stacking cases for receiving. Together, the systems show how specialized robots can connect across a warehouse workflow.

“Warehouse operators shouldn’t have to choose between best-in-class technologies and seamless integration,” said Jim Liefer, CEO of Ambi Robotics. “As Physical AI transforms supply chains, interoperability will become increasingly important.”

AJ Meyer, founder and CEO of Pickle Robot Company, put the customer demand more directly: “Customers want automation that improves real-world throughput while fitting into existing operations.”

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A new warehouse automation system connects robotic trailer unloading with AI-powered pallet building, reducing manual handoffs on busy loading docks. (Ambi Robotics and Pickle Robot Company )

Why loading docks can slow warehouse operations

Anyone who has waited on a delayed package knows the supply chain can break down fast. Sometimes the problem starts long before a delivery truck reaches your home. Inbound logistics covers the work that happens when goods arrive at a warehouse. That includes getting boxes off trailers and moving them into the right workflow. It sounds pretty straightforward until you see the reality.

Trailers can be packed unevenly. Boxes can arrive in odd shapes. Warehouse teams also deal with tight schedules and physical strain. That is why loading docks have become such a major focus for automation. If robots can unload freight and pass it into a pallet-building system without constant human intervention, warehouses could move goods faster through one of the most labor-heavy parts of the operation.

How warehouse robots could change jobs

The big question is obvious. What happens to workers? Robots can take over repetitive and physically demanding tasks. That may reduce injuries and help warehouses handle labor shortages. It may also change which jobs companies need most.

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Instead of spending a full shift unloading trailers, some workers may monitor the unloading and stacking systems. Others may step in when a package jams, a label fails to scan or a pallet needs human attention.

Still, that shift can feel unsettling. Automation often comes with a promise of safety and efficiency. Workers want to know where they fit in next. That is very important. A robot may move a box, but people still handle judgment calls, customer issues and fast decisions when the workflow changes.

Why retailers want connected warehouse robots now

Retailers and logistics companies feel pressure from several directions. Consumers expect faster shipping. Warehouses face staffing challenges. Meanwhile, e-commerce keeps creating more package volume. That creates a hard math problem. Companies need to move more goods without slowing down at the dock.

This Ambi Robotics and Pickle Robot setup gives warehouse operators another option. Instead of buying one giant system from a single vendor, they can connect specialized robotic tools that handle different parts of the job. That could give operators more flexibility. It could also help them avoid major redesigns, which can be expensive and disruptive. In other words, the robots are getting smarter. They are also starting to work together in more useful ways.

What this means to you

Even if you never set foot in a warehouse, this kind of automation can affect your life. When warehouses move goods more efficiently, stores may restock faster. Online orders may move with fewer delays. Returns may get processed more quickly. There is another side, too. More automation can reshape job roles inside warehouses. That means workers may need new training as companies bring in more robotic systems.

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You may also hear fewer excuses when packages run late. If robots help warehouses operate with fewer bottlenecks, retailers may raise expectations for speed even more. That sounds convenient, but it also means the race for faster delivery keeps putting pressure on every part of the supply chain.

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Ambi Robotics and Pickle Robot Company say their integrated systems could help warehouses move inbound freight faster while easing physically demanding work. (Ambi Robotics and Pickle Robot Company )

Kurt’s key takeaways

What grabs me here is the handoff. One robot unloads packages from a trailer. Another scans and stacks them for the next part of the warehouse process. That is the piece that could change how loading docks operate. Warehouses are full of little delays that add up fast. If a package sits in the wrong place or waits for a person to move it to the next step, the whole process can slow down. This integration shows how warehouse robots may start taking over more of that middle work between the truck and the warehouse floor. Still, the human side deserves attention. These systems could reduce backbreaking work, which is a good thing. At the same time, they may change what warehouse workers are asked to do. The companies that make that transition clear, fair and useful for workers will be the ones to watch.

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If robots can unload the truck, build the pallet and keep the warehouse moving, what job inside the warehouse gets automated next? Let us know by writing to us at CyberGuy.com.

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