To help you get the sleep you need, we rounded up the best phone apps designed to help fall you asleep fast:

See Chronic Pain and Insomnia: Breaking the Cycle

Calming your worried mind can help you fall asleep at night.
See
Psychological Approaches for Insomnia

White noise to drown out distractions

White noise, or noise consisting of multiple frequencies played at the same volume, can help you fall asleep by masking all kinds of distracting sounds. This means you won’t be startled by a creaking door or footsteps pattering in the hallway.

There are numerous white noise phone apps (e.g. White Noise Generator, White Noise Pro, etc.) available for download. But as a word of caution, running an app on your phone the entire night may cause your phone to heat up. To prevent this, you can download a white noise app with a timer so it will turn off after a set period.

If you can’t find an app to your liking, you can always turn on a fan near your bed.

As part of practicing good sleep hygiene, it will also help you fall asleep faster if you lie down in bed at the same time each night. This will train your body to prepare itself for sleep as you approach your bedtime each night.

See Addressing Pain and Medical Problems Disrupting Sleep

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Relaxation and stress-reduction

Anxiety and stress are common impediments to sleep. So if you find your mind racing with present and future concerns each night, your sleep is most likely suffering.

See Additional Factors That Affect Sleep Comfort

Thankfully, there are a number of apps that may help relieve your anxiety and stress (e.g. Atmosphere: Relaxing Sounds, Relax Melodies: Sleep Sounds, etc.) with soothing sounds so you can fall asleep faster. While many relaxation apps are free to download, keep in mind that many require “in-app” purchases to access all the available content.

In addition to helping you fall asleep each night, these apps can be a handy way to maximize a daily nap. That is, after you eat lunch you can plug in your headphones, turn on your relaxation app, and sleep for 15-20 minutes to revitalize your body and mind.

See Psychological Techniques, Sleep Environment, and Better Sleep

Blue Light Filters

It is recommended that you avoid using your phone within 60 minutes of your bedtime. But if phone use can’t be avoided around your bedtime, downloading a blue light filter app (e.g. Twilight, Eye Filter, etc.) is a good idea.

This is because the blue light from your phone inhibits your body's natural release of melatonin, which can make it more difficult for you to fall asleep. So a blue light filter won’t necessarily help you fall asleep faster, but it can limit the harmful effects of phone use on your sleep schedule.

Melatonin Receptor Agonists (Rozerem) for Falling Asleep

Additionally, if you are using your phone in bed make sure to hold it at eye level to reduce the strain on your neck.

How to Avoid Text Neck Overuse Syndrome

Remember that if your sleep problems persist you need to schedule an appointment with your doctor—he or she can help diagnose your problem and set you on the path of finding a solution.

Fig 12: Screw driver tightens the set screw holding the rod to the screw

Learn more:

Sleep Aids for People with Chronic Pain

Best Pillows for Different Sleeping Positions