All the ways tech can help you relax

This article explores how technology can help improve sleep. It originally published on August 15, 2019, and has since been updated.

Excessive screen time often disrupts sleep. However, technology can also be a tool for relaxation and improved sleep hygiene. This article highlights apps and gadgets designed to promote better sleep.

Android's Bedtime Mode

Android 9.0 Pie introduced "Wind Down," now renamed "Bedtime Mode," offering enhanced disconnect features. Access it via Settings > Digital Wellbeing & Parental controls > Bedtime Mode.

Bedtime Mode offers two key functions: a grayscale interface to reduce eye strain and discourage app usage, and Do Not Disturb mode to silence notifications (except alarms and calls from starred contacts). You can customize Do Not Disturb settings to allow specific apps. Scheduling options allow automated activation and deactivation, linked to charging or specific times.

While the previous "Night Light" feature (reducing blue light) is no longer directly integrated, it remains available in Android 12 under Display > Night Light.

iPhone's Downtime Feature

iOS 12 introduced "Downtime," mirroring Android's Wind Down. Activate it via Settings > Screen Time > Downtime. You can set custom schedules for automated activation and deactivation.

Downtime enables Do Not Disturb and restricts app access to prevent late-night scrolling. By default, most apps (except Safari, Clock, Settings, Maps, Messages, and FaceTime) are grayed out. While you can temporarily override limits, this serves as a deterrent. Manage allowed apps under Settings > Screen Time > Always Allowed.

Sleep-Promoting Apps

Numerous apps offer relaxation and sleep assistance. Popular choices include:

• Calm: Offers breathing exercises, sleep stories, and ambient sounds (some content requires a subscription).
• Noisli: Allows customized sound mixing (paid app).
• Pzizz: Combines sounds and voice cues to induce sleep (limited free content, subscription for full access).
• Breathe2Relax: Focuses on guided breathing exercises.

Sleep-Enhancing Gadgets

Consider these gadgets to enhance your sleep environment:

• Smart Lights (Philips Hue, Lifx): Offer customizable calming light scenes.
• Dodow Sleep Aid: Uses projected light patterns for guided breathing exercises.
• Smart Essential Oil Diffuser: Allows app-controlled aromatherapy.
• White Noise Machines (LectroFan Evo, Avantek 30): Provide soothing sounds to mask distractions.

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