You might think your smartphone is the last thing you should reach for when you're trying to fall asleep. However, with the right apps, websites, and device settings, it can help you wind down and promote a better night's sleep.
Here are some effective relaxation techniques that use your smartphone to help you fall asleep.
1. White Noise
The best audio to help you fall asleep is white noise. Its soft, steady frequency drowns out external sounds and nagging thoughts—key obstacles to a good night’s sleep.
There are several white noise apps for Android and iOS to choose from, including Headspace and Sleepa. These apps often come with a range of tools to create the most relaxing environment possible.
If, however, you don’t want your sleep tools to take up space on your phone, you can always use white noise websites like A Soft Murmur and MyNoise. Once again, you can expect lots of additional features from popular online background noise generators.
2. Nature Sounds
If you prefer more interesting audio, try filling your ears with the sounds of nature. You can close your eyes and imagine yourself deep in a forest or lying next to the sea.
Whatever calms you the most, nature sounds apps and websites can help you sleep better. Usually, services that offer white noise also have nature sounds, so keep exploring the programs mentioned above. Other apps, like Ambience, feature hundreds of sounds to select and even mix together.
But don’t stop there. These two are simply the most popular types of ambient audio for sleeping, but they're far from the only ones.
3. ASMR Audio
Speaking of different kinds of audio, Autonomous Sensory Meridian Response (ASMR) is an especially interesting way to fall asleep using your smartphone. Not everyone likes ASMR, but those who do, enjoy lower stress levels and better sleep patterns while listening to it.
Even though ASMR tends to stimulate your senses, it can relax them, too. It all depends on the sound and what generates it. In the end, the effect is the same as white noise: a subtle auditory distraction that blocks everything else.
So, make sure you check out the best Android and iOS apps for ASMR, as well as online resources. Even Spotify has ASMR tracks.
4. Gentle Music
As the music industry and mobile technology combine their powers, they both become more accessible to listeners and artists. Thanks to your smartphone, for example, you have access to a radio, music player, and countless audio and video playlists on your favorite streaming apps. Here are a few relaxing playlists, videos, and stations to check out:
- Spotify: Low-Key
- Apple Music: Sleep Sounds
- YouTube: Relaxing Guitar Music
- Pandora: Relaxing Radio
All these can help you fall asleep, given the right tune. Different music calms different people, of course, but something gentle is generally the best choice.
Even background sound generators offer melodic ambiance, so all you need to do is explore what apps and websites put at your disposal. Then, decide the most effective tools that can accompany you as you drift to sleep.
5. Audiobooks
A good bedtime story is another way to fall asleep using your smartphone. Alternatively, a really boring audiobook could be just as effective at helping you nod off. Either way, Audible should be your first stop for audiobooks, with a great mobile app that makes it easy to get started listening to a new book in no time. Audible features a built-in sleep timer, so you can tell your smartphone to stop playing the book after an hour or two.
It's a good idea to look at all available providers for better tools and book deals. Services like Lit2Go and Digital Book are among the best websites to download free audiobooks.
The good thing with audiobooks is that you don’t need a particular type to put you to sleep. All that matters is that you have a soothing voice read you a story—preferably one that won't make your heart race with suspense.
6. Podcasts
You can use podcasts in the same way as audiobooks. There are just as many categories to choose from, including true crime, comedy, and discussions on all kinds of topics. It's probably best to choose a podcast that's less narrative-focused so you don't find yourself caught up in a gripping story.
A more unconventional method would be to choose a podcast on a subject that you have no interest in but whose hosts have soothing voices to help you fall asleep.
Your smartphone might already have a dedicated app like Google Podcasts or Apple Podcasts. If not, all you need to do is download one to access great shows and series. There are even some podcasts that are dedicated to helping you relax, like The ASMR Garden and The Relaxation Series.
Alternatively, look for podcast websites that match your tastes. Just make sure you don’t listen to anything too interesting or thought-provoking when you're trying to fall asleep.
7. Guided Meditations
While listening to relaxing audio does wonders for your sleep patterns, taking a more active approach can help even more in the long run. You can learn meditation techniques to better regulate your body, for example.
There are websites galore, as well as dedicated apps like Omvana, that offer guided sessions of visualization and breathing exercises, important assets in keeping yourself calm and able to quickly fall asleep.
Follow the instructions while lying in bed. Do it enough times and you can do the most effective exercises by yourself. Then, you’ll be free to use your smartphone for music or ambient sounds to accompany your meditations.
8. Twitch Streams
With streamers from around the world and across nearly every topic you can imagine, Twitch offers some great low-key content to put on in the background and dose off to. Check out crafting streams, like knitting and building mechanical keyboards, or art streams, like painting and 3D modeling, for soothing background music and quiet chatting.
9. Bedtime Journaling
Unloading your thoughts and troubles of the day can release some tension from your body and let you sleep more easily. Through your smartphone, you have access to lots of different apps that can benefit your journaling.
Check out the most efficient apps to create a daily diary. In particular, look for any software or online services that let you dictate your notes instead of writing them. This way you won’t need to look at the screen—you could even close your eyes while talking to your phone.
Alternatively, you can go for a proper audio recording tool, which is much more straightforward than writing in a digital diary.
Either way, journaling before bed can be great for winding down and slipping into sleep.
10. Automatic Night Mode
A final trick to consider alongside all the resources above is setting up your phone’s night or dark mode so that it activates automatically. If you must use your device, you can at least reduce the visual stimulation as much as possible.
Ultimately, your phone will adjust its brightness at sundown and sunrise, unless you specify the exact time you want night mode to turn on and off. It’s a small but invaluable way to fall asleep using your smartphone.
Another trick for setting your smartphone up for bedtime is to use its do not disturb feature to silence notifications from some or all apps and people. On many devices, you can even schedule do not disturb to turn on at a specific time each day so you won't even notice that you're missing notifications from noisy apps.
Understand the Importance of Sleep
Healthy sleep patterns affect several parts of your life, so you won’t regret looking for ways to get a better night's sleep. Make the most of the methods and tools above so you can use your smartphone to help yourself fall asleep more easily.
Don't be afraid to explore more resources and insights, too. You'll have a better understanding of your sleep habits, your mind, and your body. There’s no limit to the benefits you may enjoy.