How iPhone Background Sounds Reduce Stress and Aid Sleep

Listening to natural sounds has been scientifically proven to lower stress, relieve perceived pain, and foster a more positive mood. White noise, in particular, offers benefits such as helping babies sleep, aiding adults in learning new words, and improving concentration in noisy environments.

Apple recognized these benefits and introduced a hidden feature called Background Sounds with iOS 15 in 2021. This feature transforms your iPhone into a versatile white noise machine, allowing users to play ambient sounds either alone or layered under other audio like podcasts or music.

Initially, six ambient sounds were available: rain, stream, ocean, bright noise, balanced noise, and dark noise—each representing different pitches of white noise. With the release of iOS 18, Apple added two more sounds: night and fire, expanding the calming options for users.

How to Enable Background Sounds on Your iPhone

To activate Background Sounds, follow these steps:

1. Open Settings.
2. Tap Accessibility.
3. Select Audio & Visual.
4. Tap Background Sounds.
5. Toggle Background Sounds on.

Within this menu, you can select different sounds and adjust volume. Additional toggles allow Background Sounds to continue playing during media playback or to stop when the device locks.

Quick Access via Control Center and Accessibility Shortcut

To avoid navigating through Settings each time, add the Hearing control to your Control Center:

1. Open Control Center.
2. Tap the plus (+) icon.
3. Add Hearing control (ear icon).

Now, tap the Hearing icon in Control Center to access Background Sounds and toggle them on or off quickly.

You can also set an Accessibility Shortcut to toggle Background Sounds by pressing the side button three times:

1. Go to Settings > Accessibility > Accessibility Shortcut.
2. Select Background Sounds.

Press the side button three times to toggle Background Sounds on or off instantly.

This feature offers a simple, cost-effective way to enjoy the benefits of white noise without purchasing additional devices. Whether you prefer the soothing sound of rain, the crackle of fire, or gentle night ambiance, your iPhone can create a personalized soundscape to enhance relaxation, focus, or sleep.