Have you ever felt a pleasant tingling sensation when someone whispers or taps their fingernails? This feeling might be ASMR, which stands for “autonomous sensory meridian response.” While not everyone experiences ASMR, many people do, and some say it helps them sleep better. Let’s explore what ASMR is and how it may help with sleep problems, especially insomnia.
What is ASMR?
ASMR is a tingling sensation that often starts on the scalp and moves down the neck and spine. It is usually triggered by specific sounds, like whispering or tapping, or sights like someone brushing their hair. Many people find ASMR videos relaxing. Common ASMR triggers include:
- Crinkling paper
- Having your hair brushed
- Watching changing light patterns
Not everyone experiences the sensations of ASMR. (If you’re wondering if you do, YouTube has hundreds of ASMR videos available, so you can learn if you respond.) Studies show that in people who experience ASMR, certain brain areas become more active when exposed to triggers. These areas include the parts responsible for sensation and where calm, relaxed feelings occur.
How can ASMR help you sleep?
Many people use ASMR videos and audio recordings to improve their sleep. ASMR creates a calming environment that can make falling asleep easier.
Some studies suggest that ASMR can even improve how well you sleep. People who watch ASMR videos before bed often report feeling more rested in the morning.
ASMR may be especially helpful for insomnia, a common sleep problem where you have trouble falling asleep, staying asleep, or both. Watching ASMR videos or listening to sounds can become part of your bedtime routine, signaling to your body that it’s time to sleep. If racing thoughts keep you awake, relaxing with ASMR might help you fall asleep and stay asleep.
How to use ASMR for better sleep
If you want to try ASMR, start by exploring free videos and sound recordings online. Experiment with different triggers to find what helps you relax.
Create a quiet, comfortable environment with dimmed lights, and use headphones for the best sound experience. It’s a good idea to start watching or listening 30 to 60 minutes before bedtime to give yourself time to unwind.
Remember, if ASMR doesn’t work for you, don’t worry! There are many other ways to improve your sleep.
Possible downsides of ASMR for sleep
Like any sleep aid, ASMR can have drawbacks. These can include:
- Becoming dependent: You might find it hard to sleep without ASMR if you use it every night.
- Too much stimulation: For some people, too much ASMR can wind you up instead of calming you down.
- Too much screen time: Watching videos exposes you to blue light, which can affect your sleep.
To avoid issues with blue light, try using blue light-blocking glasses, putting your device on night mode, or just listening to sounds without watching the video.
Finally, some people actually find ASMR triggers unpleasant. If you feel anxious or annoyed instead of relaxed, ASMR may not be for you.
The bottom line on ASMR
ASMR can be a drug-free way to fall asleep faster or sleep better. While it helps many people, it’s not a cure-all. If you still have trouble sleeping after trying ASMR, talk to your doctor or another health care professional.
Recent studies have shown that ASMR may have other benefits. Some researchers are exploring how it may help people with chronic pain and anxiety disorders. As interest in ASMR grows, we are likely to learn even more about its effects on our brains and bodies.
Genevieve Walker, PhD is a freelance writer and editor specializing in patient education, plain language, and consumer health content. She holds a PhD in English and serves on the board of the American Medical Writers Association