{"id":947235,"date":"2026-10-31T05:42:20","date_gmt":"2026-10-31T05:42:20","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/947235\/"},"modified":"2026-10-31T05:42:20","modified_gmt":"2026-10-31T05:42:20","slug":"the-hidden-free-iphone-feature-that-stopped-me-from-waking-up-at-3-a-m","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/947235\/","title":{"rendered":"The hidden free iPhone feature that stopped me from waking up at 3 a.m."},"content":{"rendered":"

3 a.m. wake ups <\/a>and help me fall asleep fast, there’s no denying that a lot come with hefty price tags. So, when I recently found myself waking up in the early hours of the morning, I was determined to find an effective but cheap solution.<\/p>\n

Luckily, I discovered a quick fix that was not only cheap but totally free \u2014 and it was hidden away on my iPhone all along. Yes, there are plenty of free iPhone sleep apps<\/a> you can download, but this setting requires no sign-ups, memberships, or subscription fees. In fact, it’s already on your iPhone.<\/p>\n

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Here’s how I used this free iPhone feature to stop waking up at 3 a.m. Plus, sleep experts (including a psychologist and neurologist) explain why it works and how you can use it to suit your own sleep needs.<\/p>\n

The iPhone feature that stops my 3 a.m. wake ups <\/p>\n

I’m an incredibly light sleeper, meaning I get jolted awake by even the slightest sound. From a creaking door to a TV playing in the next room, any break in the silence (no matter how brief or quiet) can fragment my sleep and leave me awake at 3 a.m.<\/p>\n

Usually, I use the best sleep earbuds <\/a>or my trusty Loop Quiet 2 earplugs<\/a>, but I had to give my ear canals a break after I tested a pair of chunky ANC earbuds that were, in hindsight, way too big for a prolonged period of time.<\/p>\n

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So, I had to find another way to block out noise that wouldn’t cause further irritation to my ears, and that’s when I discovered the free iPhone feature.<\/p>\n

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(Image credit: Future)<\/p>\n

The Background Sounds setting on my iPhone is specifically designed to play background sounds to mask unwanted environmental noise. Along with providing a coping mechanism for those who experience tinnitus, it also minimises nocturnal distractions for light sleepers.<\/p>\n

Get instant access to breaking news, the hottest reviews, great deals and helpful tips.<\/p>\n

This isn’t my first brush with noise-masking sounds, as I tested and loved the LectroFan Evo White Noise Machine<\/a>. However, a recent move meant I had to jettison the white noise machine (along with the myriad other sleep products I’ve tested and couldn’t take with me).<\/p>\n

What makes this feature so great is that it’s free, always easily accessible for iPhone users, and provides a variety of background sounds that are not just limited to fan sounds<\/a>. This includes balanced noise (white noise<\/a>), bright noise (pink noise<\/a>), dark noise (brown noise<\/a>), and nature sounds such as ocean waves, crackling fire, rainfall, streams, and even a plane.<\/p>\n

You may be wondering why I like these background sounds so much when I stated above that I need peace and quiet to sleep. However, when silence isn’t available, a continuous and consistent sound is the next best thing.<\/p>\n

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“The best sound for sleep is usually one that feels steady and non-intrusive while gently masking environmental noise,” explains board-certified neurologist Dr. Lynette Gogol<\/a>. “The key factor is whether the sound masks environmental disturbances without drawing attention to itself.”<\/p>\n

How to set up and choose Background Sounds for sleep<\/p>\n

Accessing the iPhone feature is simple. Just go to your Settings app, and scroll down to find Accessibility. Select Audio & Visual, and from there you can find Background Sounds.<\/p>\n

Toggle this feature on and click Sound to see a full menu of different background sounds. Select the one you prefer.<\/p>\n

After you pick the best sound for your sleep, you can then adjust the volume and even set a timer. Just select Stop Sounds with a Timer and toggle the timer on. You can either set the timer so the background stops at a specific time (for example, 6 a.m. to coincide with your wake-up alarm) or after a certain amount of time (for example, two hours after it begins).<\/p>\n

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Just go to your Settings app, and scroll down to find Accessibility<\/p>\n

(Image credit: Future)<\/p>\n

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Select Audio & Visual, and from there you can find Background Sounds.<\/p>\n

(Image credit: Future)<\/p>\n

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Click Sound to see a full menu of different background sounds<\/p>\n

(Image credit: Future)<\/p>\n

While you can play the background sounds from your iPhone’s speaker, you may want to play it through one of the best Bluetooth speakers <\/a>or another device with a built-in speaker. Alternatively, you can play it through sleep-friendly earbuds for private listening. I like to play it through my Jabees Peace Duo Pillow Speaker<\/a>.<\/p>\n

“If a sound machine is used, the volume should remain modest,” advises Dr. Gogol. “The goal is gentle masking of environmental noise rather than filling the room with sound.”<\/p>\n

There’s no right background sound to pick; you simply choose the one that you find the most soothing distraction-minimizing.<\/p>\n

“White noise is best if you need to mask a variety of background noises to sleep better, including unpredictable or loud sounds,” says psychologist and Chief Clinical Officer at Calm, Dr. Chris Mosunic<\/a>.<\/p>\n

The psychologist also says that pink noise is best for those who prefer a “more natural and balanced sound”, while brown noise is best for easing nighttime anxiety <\/a>or masking low-frequency sounds such as traffic.<\/p>\n

“Natural sound elements, such as ocean waves, can help create a peaceful, relaxing mental space,” recommends Dr. Mosunic.<\/p>\n

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Dr. Mosunic says that background sounds make it “easier to fall asleep and stay asleep throughout the night” by making you feel calmer.<\/p>\n

“Consistent sound can help reduce stress and promote relaxation,” he says.<\/p>\n

While Dr. Dan Berlau<\/a> says high-quality evidence shows<\/a> silence is best for sleep, the professor also explains that continuous background noises, like white or pink noise, can help many people by masking environmental interruptions.<\/p>\n

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(Image credit: Future)<\/p>\n

“Neutral, continuous broadband sounds like white noise can help by masking intermittent disruptive noise, and some small studies have found<\/a> reductions in sleep onset latency<\/a> or self-reported sleep quality in settings with high ambient noise,” says Dr Berlau.<\/p>\n

“Laboratory studies show<\/a> that precisely timed pink-noise pulses can enhance slow-wave activity, also called deep sleep, under controlled conditions,” adds Dr. Gogol.<\/p>\n

3 top-rated products for masking and blocking sound<\/p>\n

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