what is ASMR and does it help you sleep?

the sleep summary

ASMR is a sensation of tingling triggered by audio or visual stimuli, including whispering, hair brushing sounds, scratching and slow hand movements. It’s said to stimulate the pleasure points of the brain. It can help you sleep by putting you into a state of relaxation, helping you to drift off with ease and potentially improving your overall sleep quality.

We all want a good night’s sleep, but sometimes it’s not as simple as your head hitting the pillow. Fortunately, there are many aids to help us disconnect from the world and drift off into dreamland; one of them being ASMR.

Over the last decade or so, a new relaxation trend has dominated social media. From YouTube to TikTok, ASMR audio and video is everywhere. You can find videos of creators whispering into microphones, carving bars of soap, and even chewing their food. But what is ASMR, and does it really help you sleep?

what does ASMR stand for?

ASMR stands for autonomous sensory meridian response. The name is believed to originate from a 2010 Facebook post. ASMR didn’t have its first peer-reviewed study until 2015 and there is still a lot to learn about it.

what is ASMR?

ASMR describes a sensation of tingling in response to a specific audio or visual stimuli. How it works isn’t fully understood, but it’s theorised to stimulate pleasure points in the brain which is why listeners experience a physical response. In the few studies that have researched ASMR, different participants have had different reactions. Some feel completely disconnected when watching ASMR, while others may only benefit from one or two specific stimuli.

what are common ASMR triggers?

ASMR triggers can include crinkling paper, whispering voices, or chewing food, as well as visuals like slow movements. When listening or watching, ASMR lovers describe a static or goosebumps sensation which spreads across the skull, down their neck or into their limbs. It triggers feelings of relaxation and calm, which is why some people use it to help them sleep.

can ASMR help you sleep?

There hasn’t been much research into the benefits of ASMR, but some studies suggest it can be a useful relaxation technique which could potentially improve sleep quality. Before adding it to your night-time routine, listen and watch a variety of ASMR content to find the right stimuli for you. This genre tends to be divided into four categories for ease: whispering, personal attention, crisp sounds, and slow movements

how long should I listen to ASMR for sleep?

Most people will listen to ASMR between 20-45 minutes before they go to sleep, so it’s generally not left playing all night long. It's said that engaging with the same content for a long period of time can lessen its impact, so we recommend you be mindful of how long you listen to ASMR sounds. Or there’s always the option of creating a playlist of mixed ASMR sounds which alternate as you sleep.

why does ASMR make you sleepy?

As previously mentioned, ASMR can help someone to feel relaxed, and therefore, sleepy, especially if it’s before bed. The gentle sounds and often slow and repetitive visuals naturally encourage the release of calming chemicals like endorphins and even possibly oxytocin, which mimic the feeling of comfort and being soothed, preparing your mind and body for sleep.

what is the best ASMR trigger for sleep?

ASMR triggers vary depending on the person, which makes it impossible to choose one as the best ASMR stimuli. Remember, what could be soothing to one person could be unbearable to another. So, the best way to find your ASMR sleep trigger is to experiment with different stimuli. These can be accessed online, on platforms like YouTube where you can find videos of light patterns or someone applying makeup, as well as audio of tapping, typing, humming, chewing, or scratching sounds. ASMR can also be practiced individually or with a partner through physical stimuli like a massage or hair brushing.

what are the benefits of ASMR?

ASMR has several benefits, making it a key part of sleep routines across the world. Here’s some key advantages:

• Reduces stress and anxiety

• Improves sleep quality (Rain sounds etc)

• Helps you to relax deeper

• Mood regulation

• Improved focus and concentration

The first peer-reviewed study of ASMR came out in 2015, and it found that people had a reduced heart rate while watching ASMR videos. This made it as effective as other relaxation methods, like deep breathing exercises. Further research proved that it can also help with conditions like insomnia, depression and anxiety, alleviating symptoms by helping you to fully relax, reduce your heart rate and boost your mood from feeling comforted.

As with other relaxation methods, such as meditation, yoga or aromatherapy, there’s a chance it might not be for you; so, we recommend you give it a try to hopefully find a variation that works for you and your needs. Luckily there’s plenty of content to try, so there’s no better time to explore it.

is ASMR more effective than meditation for sleep?

Not necessarily. Listening to ASMR is an easier and faster way to relax and drop off to sleep, but sleep meditation is known for aiding longer, deeper sleep and long-term improvements to overall sleep quality.

is it okay to listen to ASMR every night?

There’s no conclusive evidence that ASMR is bad for you, and as plenty of people listen to music to help them sleep, there’s no reason you can’t enjoy ASMR at night too. We recommend you invest in a bedside speaker or sleep headphones to avoid any discomfort. Try combining ASMR with other sleep relaxation and calming aids like weighted blankets until you find the perfect night time routine for you.

If your ASMR trigger requires a visual stimulus, it might be better to use these videos as a relaxation technique an hour or two before you plan to sleep rather than watching them in bed just in case the blue light prevents you from becoming sleepy.

why do I not experience ASMR and can I learn to?

It’s totally normal to not feel the effects of ASMR. Many people can’t experience it, but it’s possible to learn how to. You need to find the right trigger for you, whether that’s tapping, slow hand movements, page turning or ambient noises, and ensure you’re fully relaxed and in a receptive state as opposed to being on high alert or stressed beforehand. It’s also important to manage your expectations as sometimes you may experience ASMR but not the usual “tingles” people describe.

ASMR for sleep is helpful for its relaxation and calming benefits, especially with so many forms to choose from. Have you become inspired to improve the quality of your sleep? Discover other sleep sounds that’ll send you into dreamland in no time.