How Your Smartphone Can Help You Sleep

On February 25, 2026 By newsroom Topic: Health And Fitness Skills

While phones often distract us from getting a good night’s rest, they also have features and settings that can help you wind down and stay asleep. Here’s a guide to using your smartphone as a sleep aid.

1. Turn On the Blue Light Filter

Blue light can disrupt your body’s sleep signals. Both Android and iPhone offer filters to reduce blue light at night.

iPhone (Night Shift):
Go to Settings > Display & Brightness > Night Shift.
Set a schedule or enable it manually.
Adjust the slider to warm up the color temperature.
Android (Night Light or Blue Light Filter):
Go to Settings > Display.
Look for options like "Night Shift" or "Eye Comfort Shield."
Choose an adaptive or custom schedule.

2. Dim the Screen with Dark Mode

Dark Mode reduces glare and switches to darker tones for a gentler experience.

iPhone:
Go to Settings > Display & Brightness > Dark Mode.
Schedule it or enable it manually.
Android:
Go to Settings > Display > Dark Mode.
Set it to activate automatically during the evening.

3. Create a Bedtime and Wake-Up Schedule

Use your phone to establish a consistent sleep schedule.

iPhone (Sleep Focus):
Open the Health app > Browse > Sleep.
Set sleep goals, wind-down reminders, and alarms.
Customize allowed notifications during sleep via Settings > Focus > Sleep.
Android (Bedtime Mode):
In the Clock app, select Bedtime.
Set times, reminders, and optional grayscale or Do Not Disturb settings.
For more options, go to Settings > Digital Wellbeing > Bedtime Mode.

4. Customize Do Not Disturb

Silence notifications and calls to avoid interruptions.

iPhone:
Go to Settings > Focus > Do Not Disturb.
Schedule activation and customize settings.
Android:
Swipe down to open the notification shade.
Tap or long-press the Do Not Disturb icon for customization.

5. Play White Noise

White noise can block distractions and create a calming environment.

iPhone:
Go to Settings > Accessibility > Audio/Visual > Background Sounds.
Choose sounds like balanced noise, ocean, or rain, and adjust the volume.
Android:
Download third-party white noise apps like Calm or Sleep Sounds.

6. Track Your Sleep Patterns

Wearables like smartwatches and fitness trackers pair with your phone to monitor sleep habits.

Use apps like Fitbit or Apple Health to analyze your sleep data.
Check smartwatch or fitness tracker ratings for devices with long battery life and reliable sleep tracking.

Tips from Sleep Experts

Avoid stimulating activities (like social media or intense shows) before bed.
Try relaxing content, like audiobooks or sleep apps with guided meditation.
Put your phone away at least an hour before bed to prevent distractions.
Charge your phone outside the bedroom to minimize temptation.

Leverage your phone’s settings and features to create a calming nighttime routine, and wake up feeling refreshed!