Does ASMR Help You Sleep?

Imagine stepping away from a hectic day into an oasis of calm relaxation. You’re transported away from the hustle and bustle by a moment of pure bliss, experiencing physical “chills” from your head down the back of your neck and an utter sense of calm. Now imagine you can access this feeling any time, simply by watching a video. Sound intriguing? 

This is ASMR, the latest wellness and relaxation trend taking the internet by storm. Find out how fans of ASMR are using it to relax deeply, sleep better and improve their mood.

What Is ASMR?

ASMR stands for autonomous sensory meridian response, which describes a pleasant, tingling, relaxing sensation that typically starts at the top of your head before traveling down the spine. ASMR is a physical bodily response to an external stimulus, such as listening to a video of someone whispering a bedtime story, hearing the sound of a keyboard clacking or watching someone braid hair.

In a 2015 survey, respondents stated they used ASMR for the following benefits:

• 98% to relax
• 82% to help with sleep
• 70% to deal with stress
  

When Was ASMR Invented?

Many people who experience ASMR claim to have a lifelong familiarity with this tingling response to certain sights, sounds, smells, or sensations. But there wasn’t a uniformly used name for this response until 2010. This was when Jennifer Allen named the feeling in internet forums to elevate the discussions and help make the condition more mainstream in the eyes of researchers and ASMR-skeptics. 

While Allen may have named it, it took another five years for the first peer-reviewed, scientific ASMR study to be conducted and for ASMR to catch the scientific community’s attention.

How Does ASMR Work?

Researchers are still unclear on the exact mechanisms of how ASMR works, but brain imaging technology is starting to paint a clearer picture.

A team of psychologists at the University of London recorded participants’ brain activity when watching ASMR-inducing videos. The researchers found that ASMR was associated with change across multiple brain regions related to sensation, emotion, motor skills, attention, self-awareness, social cognition, and rewards.

What Are ASMR Triggers?

ASMR triggers are the outside stimuli that cause one’s body to react with chills and tingling sensations. A trigger can be a sound, a visual cue, or a physical sensation. 

In the survey mentioned above, the most commonly reported ASMR triggers included:

• Sounds: listening to whispering, crunching, or repetitive audio
• Visual cues: watching someone complete a task
• Physical touch: watching physical touch acts like hair brushing, braiding, and massage 
• Role play: imagining you’re participating in a relaxing scenario
• Personal attention: experiencing close eye contact, low speaking, and the feeling of being in a 1:1 scenario with the video creator

Types of ASMR

For those who experience ASMR, the exact types of triggers can vary from person to person. Some get chills from sounds, while others react to visual or tactile stimuli. Researchers have identified the most common types of ASMR, which include: 

• whispering (75%)
• personal attention (69%)
• crisp sounds (64%)
• slow movements (53%)
• repetitive tasks (34%)

Audio ASMR

Whispering and crisp sounds (like crinkling a piece of paper or the clear “popping” of consonants) are the most common types of audio ASMR stimuli. 

Many audio ASMR fans utilize gentle whispering ASMR bedtime stories for their calming, relaxing, and sleep-inducing effects.

Other popular ASMR audio stimuli include:

• Tapping
• Scratching
• Blowing
• Page turning
• Typing or writing sounds
• Crinkling
• Buzzing
• Ticking
• Humming
• Purring
• Water droplets
• Chewing
  

Visual ASMR

Not all ASMR fans are triggered by sound. Many love the sensations that come with watching something visually satisfying. 

Visual ASMR videos often focus on the creator’s slow-moving hands as they:

• Trace letters
• Complete a repetitive task, such as decorating a cake or mixing paint
• Throwing pottery on a wheel
• Soap cutting
  

Tactile ASMR

Physical touch can bring on pleasant, relaxing chills. Think of the last time you got a scalp massage in the shampoo bowl before a haircut. Tactile ASMR videos seek to provoke the same response you get from an in-person tactile experience by watching it on screen.

Tactile ASMR video topics include:

• Head massage
• Hair brushing
• Flipping switches and clicking buttons
• Keyboard clacking
• Softly sweeping makeup brushes 
  

Does ASMR Help You Sleep?

ASMR fans report that watching or listening to ASMR triggers can help with sleep. While conclusive scientific proof of ASMR as a sleep aid has yet to be presented, existing studies do suggest a link between ASMR and better sleep. The best evidence to support ASMR for sleep is anecdotal — 81% of study respondents report using ASMR to help them fall asleep.

Additional Benefits of ASMR

Relaxation

In addition to sleep, ASMR fans report trigger videos to help with relaxation and stress relief. ASMR users report feeling their emotional stress go down while feelings of calmness increase. Interestingly,  those affected by ASMR experienced reduced heart rates when experiencing triggers. 

Mood Boosting

ASMR fans report a deeply positive effect on mood when triggered. The 2015 study found that 80% of ASMR respondents reported a positive mood impact and a decrease in levels of sadness. This mood-boosting effect can even last for several hours after the initial stimuli.

Can Relieve Anxiety or Depression

Researchers have found that ASMR may help temporarily ease symptoms of depression, anxiety, and even chronic pain, which may contribute to its perceived “sleep-enhancing” effects. Depression and anxiety can have an extremely disruptive effect on sleep. Likewise, a lack of sleep can contribute to symptoms of depression. 

Disadvantages of ASMR

ASMR is not a panacea or magic pill that works for everyone. One of the disadvantages of ASMR is that it only works on some people. Others are completely unaffected by ASMR. 

Some experience the opposite effect — getting irritated or upset by whispering sounds, for example.

Another ASMR disadvantage is the likelihood of becoming desensitized from repeated exposure to a trigger. Some ASMR experts recommend taking time off from your favorite trigger to avoid becoming desensitized and “losing the tingle.”

Why Does ASMR Make You Sleepy?

Aside from promoting relaxation, researchers believe ASMR makes you sleepy by activating theta brain waves and releasing endorphins and neurohormones that support sleep. 

Researchers believe that ASMR sounds for sleep share similar characteristics to pink or white noise, which is thought to support sleep by blocking out distracting background noise and by giving your brain something to focus on other than chattery thoughts. 

Best ASMR for Sleep

Are you ready to experiment with ASMR to see if it can help you relax more and sleep better? 

The most common ASMR for sleep triggers include whispering or nature sounds, so start with a gently whispered ASMR bedtime story or nature sounds for sleep to see if ASMR will work for you.

Additional Relaxation Techniques for Sleep

ASMR doesn’t work for everyone, but that doesn’t mean you can’t experience the same level of relaxation to help you sleep at night. 

Relaxation techniques to calm your mind and body before sleep include:

• Progressive muscle relaxation: tensing muscles and relaxing them one-by-one 
• Visualizations: imagining peaceful, pleasant scenes
• Gentle, focused breathing: focusing on deep, calm breaths for five minutes
• Enhancing your sleep environment: ensuring your room is comfortable, cool, and dark
• Take a hot bath or shower 1-2 hours before bed: warming your body temperature can help reset your circadian rhythm and signal your body and brain that sleep is coming
• Explore aromatherapy: use essential oils that promote calm and sleep, such as lavender, chamomile, and cedarwood