We know getting a good night’s sleep regularly is important for our health, but that’s not always easy to do. Temperature fluctuations, distractions, stress from the day, and more can all work to keep you up at night. While there’s some research suggesting that noise at night isn’t the best solution, many people find white noise a helpful sleep aid that consistently soothes them to sleep at night.
If that describes you, then we have good news! You don’t have to shell out for an expensive machine. Instead, you can use your phone to create white noise to help you sleep.
How to Make Your iPhone a White Noise Machine
The white noise capability is built right into iPhones operating on iOS 15 and newer. Simply go to Settings, navigate to “Accessibility,” and select “Audio and Visual.” From there, go to “Background Sounds” and toggle that setting to “On.” From there, you’ll be able to pick a few different option including white noise and an assortment of nature sounds. Adjust the volume to your liking, and you’re set!
If you’ve enabled Siri, you can ask the virtual assistant to play white noise or any of the other sounds from the menu. This way you don’t have to sift through the layers of the Settings menu to get there. But whichever method you prefer, you’ll have your white noise ready to go quickly.
Alternatives
If you don’t like the ambient noise options built into your phone, there are plenty of white noise apps on the market you can try as well. Several are free or have free options, so you can still save money going this route. Play around with a couple to see what works best for your sleep needs.
Source
How to Play White Noise on iPhone and Android Phones, Consumer Cellular, 2026.
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