Looking to boost focus, reduce stress, or fall asleep faster? Apple’s built-in Background Sounds feature on iPhone and iPad lets you play relaxing ambient sounds like rain, ocean waves, and white noise directly from your Control Center.
In this step-by-step guide, we’ll show you exactly how to enable and use ambient sounds on your iPhone or iPad, with tips for personalizing the experience. No apps or subscriptions needed just your iOS device.
What Are Ambient or Background Sounds on iPhone?
Ambient sounds are natural or white noise audio tracks that play continuously in the background. Apple introduced this feature to help users:
- Improve focus and concentration
- Reduce external distractions
- Fall asleep or relax more easily
- Support users with sensory sensitivity
How to Turn On Ambient Sounds in Control Center
Follow these steps to enable and access ambient sounds from your iPhone or iPad’s Control Center:
Step 1: Update to iOS 15 or Later
Go to Settings > General > Software Update and make sure your device is running iOS 15 or later (or iPadOS 15+).
Step 2: Add the Hearing Control to Control Center
- Open the Settings app
- Tap Control Center
- Scroll down to find Hearing
- Tap the green plus (+) next to it to add it
Now the ear icon (Hearing control) will appear in Control Center.
Step 3: Access Control Center
- On Face ID devices: Swipe down from the top-right corner
- On Touch ID devices: Swipe up from the bottom
Then, tap the ear icon.
Step 4: Turn On Background Sounds
- Tap the ear icon
- Tap Background Sounds to toggle them ON
- Choose from these calming options:
- Balanced Noise
- Bright Noise
- Dark Noise
- Ocean
- Rain
- Stream
You’ll hear the sound instantly and it will play over most apps.
Step 5: Customize Background Sounds (Optional)
Want to tweak the settings? Go to:
Settings > Accessibility > Audio/Visual > Background Sounds
From here, you can:
- Change the default sound
- Adjust volume levels
- Enable sounds during media playback or when the screen is locked
Benefits of Using Ambient Sounds on iPhone & iPad
- ✔️ No need for third-party apps
- ✔️ Great for working from home or studying
- ✔️ Ideal for sleep routines and kids’ nap time
- ✔️ Privacy-friendly and battery-efficient
Final Thoughts
Ambient sounds on iPhone and iPad offer a simple, built-in solution for staying focused, calm, and relaxed. Now that you know how to access and customize them, you can start enjoying a better digital wellness experience today.
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