Improve Sleep Quality with iPhone Background Sounds Hack

Sleep is a universal challenge for many, including those who have battled insomnia or difficulty falling asleep. For years, wellness writer Anna Gragert has sought effective ways to improve her sleep quality, aligning her personal experience with her professional mission to provide trusted health advice. One of her most impactful discoveries is an iPhone feature called Background Sounds, which she has relied on nightly for over five years.

What Are iPhone Background Sounds?

Background Sounds is a built-in iPhone feature available on iOS 15 and later that plays ambient soundscapes to help users rest or focus. Options include ocean waves, rain, streams, night sounds, fire crackling, and various types of noise such as balanced, bright, and dark noise. Essentially, it functions as a white noise machine integrated into your phone, eliminating the need for separate devices.

Users can enable Background Sounds through the Control Center for quick access, adjust volume independently from other media, and choose whether sounds play continuously or pause when the phone is locked. This flexibility makes it easy to customize the experience based on individual preferences and situations.

How to Enable Background Sounds on Your iPhone

To add Background Sounds to your Control Center, ensure your device runs iOS 15 or later. Swipe down from the top-right corner, tap the '+' icon, then select 'Add a Control.' Scroll to the Hearing Accessibility section and add 'Background Sounds.' Once added, press and hold the icon with three music notes to select your preferred sound and adjust volume.

Benefits of Using Background Sounds

Masks disruptive noises such as traffic, barking dogs, or neighbors, creating a consistent sound environment conducive to sleep.

Portable and convenient—no need to buy or carry a separate white noise machine.

Customizable sound options allow users to select what best soothes them, from ocean waves to fire crackling.

Useful during travel to overcome unfamiliar or noisy environments, improving rest on planes, trains, or in hotels.

Potential Drawbacks and Workarounds

One challenge is that incoming calls, including scam calls, can interrupt the soundscape and disturb sleep. The feature to allow calls from select contacts during Sleep mode sometimes fails, causing unwanted disruptions. To mitigate this, users can silence all calls during Sleep mode and arrange for emergency contacts to reach a partner or alternate person.

Despite this, the overall benefits of Background Sounds in improving sleep quality and masking environmental noise make it a valuable tool for many who struggle with rest.

In a world where good sleep can be elusive, having a built-in, customizable white noise machine in your pocket is a game changer. Whether at home or on the go, iPhone Background Sounds offer a simple, effective way to create a soothing auditory environment that supports better rest.