Where do I find sleep sounds on my phone?

The Benefits of Listening to Sleep Sounds

Listening to soothing and calming sounds while trying to sleep has been shown to provide many benefits for improving sleep quality. Studies have demonstrated that playing certain sounds can help people fall asleep faster, reduce restlessness and waking during the night, lower stress and anxiety levels, and mask distracting noises.

According to research from Better Sleep, listening to sedative music helped participants fall asleep faster and enter deeper sleep stages compared to silence. Slow, steady, repetitive sounds can also reduce heart rate and breathing, promoting relaxation.

In addition, the masking qualities of sleep sounds helps cover up disruptive noises like traffic, neighbors, or a snoring partner. This blocking of distractions allows the brain to wind down more easily at bedtime. Streaming nature sounds like rain, ocean waves or ambient noise improves sleep by reducing hyperawareness.

Sleep sounds also decrease stress and anxiety. Listening habitually to certain relaxing audio over time conditions the body to associate those sounds with sleep. Hearing them at bedtime triggers a calming response, making it easier to fall and stay asleep.

Popular Types of Sleep Sounds

There are several common categories of soothing sounds that people like to listen to for better sleep:

White noise includes steady, constant background sounds like fans, air conditioners, or static. The random frequencies in white noise can help cover up other noises that might disturb sleep (source).

Nature sounds like rain, ocean waves, or bird songs provide a calming, organic backdrop. Rainfall in particular has been found to help people fall asleep faster (source).

Ambient tones involve steady, sustained notes such as humming, chimes, or drones. These minimalist sounds promote relaxation.

ASMR (autonomous sensory meridian response) triggers are sounds that create soothing tingling sensations. Common ASMR sounds include whispering, tapping, crinkling, and more.

Finding Sleep Sounds on Your Phone

There are many ways to find and listen to soothing sleep sounds right on your phone, without downloading any additional apps.

Most Android and iOS devices come pre-loaded with white noise sound options. On an iPhone, open the Clock app and tap on the “Bedtime” tab. There you’ll find options for white noise like ocean, rain, and stream sounds. Android devices have similar options in the Clock app under the “Bedtime” or “Sleep Sounds” tab. You can play these ambient sounds all night to mask other noises that might disturb your sleep.

If your phone doesn’t have default sleep sound options, there are plenty of apps you can download. Top apps like Sleep Sounds, White Noise, or Relax Melodies provide a library of high-quality nature sounds, ambient music, and audio effects to help you relax and sleep better. Many of these apps have free options or free trials available.

You can also stream sleep sounds through music apps or services like Spotify, where you’ll find long playlists of rain, ocean waves, and other ambient noise. This allows you to listen without having to download large audio files to your phone.

No matter which method you choose, listening to soothing background noises can help your brain relax and prevent disruptive noises from interfering with your sleep. Experiment to find the most calming options that work best for you.

Using Your Phone’s Default Apps

One of the easiest ways to access sleep sounds is by using apps that come pre-installed on your phone. Both iPhones and Android devices have default apps that offer ambient noises and relaxation sounds that can help lull you to sleep.

On Android devices, the Clock app has a built-in Bedtime feature that includes the ability to play “Sleep Sounds” (1). You can access a variety of white noise, nature sounds, and ambient music to play while you fall asleep or during naps. The sounds can play for a set duration or continuously all night.

iPhones have the Health app pre-installed, which includes guided meditations and relaxing sounds you can listen to in bed. Under the “Browse” tab in Health, look for the Mindfulness and Sleep sections to find sleep and relaxation audio (2). You can play these sounds on a loop or timer to help block distractions while falling asleep.

The key benefit of using default apps for sleep sounds is that you don’t need to download anything new. Just access the apps already available on your iPhone or Android phone to start listening to calming audio at bedtime. Using timers or alarms can help the sounds stop playing automatically after you fall asleep.

Top Apps for Sleep Sounds

There are several excellent apps available for iOS and Android that provide a wide variety of high-quality sleep sounds to help you relax and fall asleep faster. Here are 5 of the top-rated apps:

1. Calm

Calm (https://www.calm.com/) is one of the most popular meditation and sleep apps. It offers over 100 sleep stories narrated by celebrities along with a library of relaxing nature sounds like rain, ocean waves, wind, etc. Calm has soothing background music and soundscapes to block distractions. There is both a free version and premium subscription.

2. Relax Melodies

Relax Melodies (https://www.relaxmelodies.com/) has a large catalog of over 200 sounds including ambient music, rain, fans, noise machines, and more. It lets you mix sounds together to create a custom sleep playlist. The app has a timer and works on both iOS and Android.

3. White Noise

White Noise (https://tmsoft.com/) is a popular free app for iOS and Android that provides 40 ambient sounds including thunder, rain, ocean waves, fans, and more. You can mix multiple sounds and save custom mixes. It also has a sleep timer and alarm clock.

4. Sleep Sounds

Sleep Sounds (https://www.tonesto.com/) is a top-rated Android app with over 120 high definition sounds to help you fall asleep. It includes binaural beats, nature sounds, ASMR, and peaceful music. You can set a sleep timer and wake up to any of the sounds.

5. Sleep Pillow

Sleep Pillow (https://www. Premier apps for sleep sounds iOS free s like forest sounds, thunderstorms, rain etc. to help you sleep better. You can mix and save custom soundscapes. It has a fade-out alarm to gently wake you up.

All of these apps offer free basic versions so you can try different ones to find the sounds that work best to improve your sleep. The premium or pro versions provide additional features and customization options.

Streaming Sleep Sounds

Streaming services like Spotify, YouTube, and other music apps allow you to access a wide variety of sleep sounds including playlists, albums, and long videos designed to help you sleep.

On Spotify, search for keywords like “sleep sounds”, “relaxing sounds”, or “sleep music” to find curated playlists and albums of calming background noise perfect for falling asleep. Many of these playlists run for 8-10 hours so you can play them all night as you sleep. You can also find white noise tracks, nature sounds like rain and thunderstorms, ambient music, and more.

YouTube has an enormous library of long sleep sound videos. Search for “sleep sounds 8 hours”, “relaxing music sleep”, or other relevant keywords. You’ll find videos that go all night with dreamy music, ASMR, nature sounds, and other audio to relax and snooze to. The key is finding videos that are at least 1-2 hours long so they keep playing as you sleep.

The advantage of streaming services is you get access to a huge variety of sleep sounds for free. You can sample different sounds and playlists to find your perfect mix for a good night’s rest.

Creating Your Own Custom Sleep Soundscape

With the right apps, you can become the composer of your own custom sleep soundscape by mixing multiple sounds and loops. Many apps allow you to combine different audio tracks in unique ways to create a personalized sound environment. For example, you could mix light rain with classical piano music and distant thunder. The possibilities are endless.

In addition to combining various sounds, most apps also let you adjust characteristics of each track like volume, tone, tempo, and more. This allows you to tweak each element until your soundscape achieves the desired effect. Turn down the rain if it gets too loud or increase the tempo of piano music to be more upbeat. Experiment with different volume balances and audio effects to find your optimal sound profile for sleeping.

Creating a tailored mix of sleep sounds gives you control over your environment. Rather than relying on a pre-made track, you can craft the perfect sound experience to promote relaxation or block disruptive noises. The ability to adjust volume and mix multiple loops also ensures you don’t get startled awake by any sudden changes in the audio. With a custom sleep soundscape, you can drift off to the soothing sounds of your own creation.

Listening Safely While Sleeping

While listening to sleep sounds on your phone can be convenient, it’s important to do so safely. The volume should be kept low, at a level where you can barely hear it. According to experts, the volume should not exceed 50 decibels throughout the night. This is about the level of a quiet conversation.

It’s also recommended to keep your phone far from your bed, rather than right next to your pillow. Smartphones, tablets, and other devices emit blue light and EMF radiation which can negatively impact sleep. Keep devices at least 10 feet away while sleeping.

For the safest listening experience, use wireless speakers or headphones instead of your phone’s built-in speaker. This will allow you to keep the phone at a distance. Just be sure to still keep volume levels low. Look for comfortable, soft headphones designed for sleeping.

With some simple precautions, you can safely listen to sleep sounds from your phone without harmful effects on your sleep quality or health. Keep the volume low, distance it from your bed, and consider wireless options.

Other Ways to Listen Besides Your Phone

While using your phone to play sleep sounds is convenient, there are some other great options for listening to sleep sounds as well:

Dedicated white noise machines are an excellent way to play sleep sounds and block out disruptive ambient noises. According to The New York Times, the LectroFan EVO is one of the most effective white noise machines available, offering over 20 different soothing sounds. Other top options recommended by Wired include the Yogasleep Dohm Classic and the Magicteam Sound Machine.

Sleep headphones, masks, and earbuds can also be great for privately listening to sleep sounds while in bed. Sleep masks like the Joseche Bluetooth Sleep Mask allow you to comfortably listen while blocking out light. Earbuds like the Bose Sleepbuds II are designed to be worn comfortably all night long while playing soothing sounds.

Using a dedicated device can allow you to listen to higher quality sounds and operate the device without looking at disruptive screens. However, your smartphone provides convenience and allows you to easily try different sounds to find what works best for your sleep environment.

Improving Your Sleep Environment

Your sleep environment plays a crucial role in getting high-quality sleep. Optimizing your bedroom can help you fall asleep faster, stay asleep, and wake up feeling refreshed. Here are some tips for creating an ideal sleep environment:

Install blackout curtains or shades to block outside light. Exposure to light can hamper melatonin production and disrupt your circadian rhythm. Blackout curtains are effective at blocking sunlight and streetlights at night. Look for thick, tightly woven fabrics https://sleepfoundation.org/bedroom-environment.

Use comfortable bedding that helps regulate your body temperature. Choose breathable fabrics like cotton or linen. Having multiple lightweight blankets allows you to adjust your warmth throughout the night. Research shows bedding thread count does not affect sleep quality https://sleepdoctor.com/sleep-environment/.

Set your thermostat to a cooler temperature around 65-68°F (18-20°C). Your body temperature decreases during sleep. A cool room helps initiate sleep and provides a comfortable climate. Avoid overheating from warm rooms or heavy blankets which can disrupt sleep https://www.cnet.com/health/sleep/create-the-perfect-environment-for-better-sleep-with-these-tips/.