ASMR and Sleep: What the Experts Want You To Know

Published March 1, 2024

If we’re going to get serious about all the sleep’s benefits of sleep, our discussion we’ll be endless. It is an essential part of our daily lives. It impacts our health and well-being in considerable ways. From energy, immunity, learning, mood, and productivity, among others. A good night’s sleep is a treasure. It is a gift that keeps on giving. 

ASMR can have an effect in pursuit of a good night’s slumber. ASMR can be a fantastic way to calm and relax our bodies. It can contribute to restful sleep for those who experience it. 

In this article, we’ll discuss everything you need to know about the linkage of the two. We’ll discuss what exactly ASMR is, how it works for sleep, and relaxing triggers to try. We’ll also have a section on creating an ASMR sleep routine that really works. Let’s start. 

What Is ASMR?

Autonomous Sensory Meridian Response (ASMR) is defined as deep relaxation and pleasant scalp and neck tingling. Some people feel it responding to quiet sounds, such as whispering or soft sounds merged with gentle movements and personal attention. 

ASMR is a phenomenon only named in 2010. Yet, it has gained considerable traction only among individuals. They all claim that this response aids them in relaxing and sleeping better. 

The feeling ASRM brings is distinctly pleasurable. It is also often accompanied by an altered state of consciousness. It can be characterized by intense relaxation, present-moment awareness, and euphoria. 

How ASMR Works for Sleep

Bedtime is by far the most famous time to induce ASMR. It is because many people report using it as a sleep aid. It has been affirmed to trigger feelings of pleasure and relaxation. It can boost hormones such as dopamine and oxytocin. For this reason, it has been shown to improve sleep quality. 

To be in-depth, all the pathways by which ASMR can help with sleep are below. 

1. Promoting relaxation 

The most widely reported effect of ASMR is relaxation. A relaxed state of mind is a critical precursor to sleep. It allows our body to release tension. Moreover, our mind settles. 

2. Reducing anxiety and stress

Anxiety and stress. These two can make it hard to fall and stay asleep. ASMR cuts anxiety and stress levels. It may aid sleep by safeguarding users from dwelling on distressing thoughts at bedtime. 

3. Elevating mood 

There is a well-established connection between depression and sleep dilemmas. ASMr appears to boost one’s mood. It may help ease sleep difficulties for those who suffer from this mental health condition. 

4. Reducing pain 

Pain can rob you of sleep. ASMR has been proven to render temporary pain relief. 

Can ASMR Help You Sleep Better?

Yes. From blocking out background noise to alleviating anxiety. People across the internet discuss the many advantages of using ASMR. Be it in videos, podcasts, and playlists to catch some restful slumber. 

ASMR is probably due to an enhanced release of oxytocin. It is a brain chemical accountable for stimulated by positive personal attention. It can direct feelings of comfort and relaxation. 

Relaxing ASMR Triggers To Try

1. Touch-based and interpersonal triggers 

Have a trusted partner, friend, or family member. Those that can gently touch your face, stroke your hair, give you a massage, or make eye contact with you. 

2. Sound-based triggers 

Many recordings and videos of sounds intended to trigger ASMR are accessible online. Try playing one that features whispering or soft voices. You can look for brushing or sweeping noises, tapping, clicking, crunching, liquids pouring, or natural soundscapes. 

3. Visual triggers

You can play a video fixated on gentle hand movements. Or someone else receiving caring touches or completing an artistic or technical task that takes great concentration. 

How To Create an ASMR Sleep Routine That Really Works

1. Identify your triggers 

Different people have varying triggers for ASMR. Common triggers are whispering, soft speaking, typing, tapping, brushing, raindropping, and more. You must experiment with different triggers to determine what resonates with you. 

2. Establish a routine

You can incorporate ASMR into your nightly routine by setting aside dedicated time. You can now watch or listen to ASMR content before slumber. It could be through videos, sound clips, or live interactions with a trusted partner or friend. 

3. Create a relaxing environment. 

Ensure your sleep environment speaks to relaxation. Dim your lights. Ensure the space is at a comfortable temperature. Have a comfortable pillow and mattress. 

4. Control your exposure

If you’re using videos or sound clips, set a time limit for your ASMR session. Try to finish the ASMR portion of your bedtime an hour before you plan to slumber. In doing so, you give your body time to wind down. Also, prepare for sleep. 

5. Experiment and adjust

Just like any other sleep routine, realizing what works best for you might take some time. Do not be discouraged to experiment. Go on and try different triggers, durations, and timing. Consistency is key. Stick with your routine for a few weeks to know if it helps enhance your sleep. 

Frequently Asked Questions About ASMR and Sleep

1. What is the psychology behind ASMR? 

The psychology behind ASMR involves both sensory experiences and emotional responses. 

• Sensory stimulation
• Relaxation response
• Social connection 
• Flow state
• Reward system activation

2. How does ASMR affect the brain?

ASMR can activate specific brain areas. These relate to sensation, emotion, motor skills, and attention. For this reason, the impact of it is not confined to sensory experiences. It can also influence cognitive function. ASMR may also help our brain reach the right state for deep, healthy sleep. It is because of how it can promote relaxation. 

3. Is it healthy to watch ASMR? 

• Relaxation and sleep 
• Stress reduction 
• Coping with stress and anxiety
• Positive emotional effects 
• Pain relief and mood enhancement
• Increased pleasure hormones 

4. Is listening to ASMR good or bad? 

Listening to ASMR has been reported to contain several advantages. Yet, like any other activity, it’s vital to approach it with a balanced perspective. 

In all the best advice you can get, getting enough and the best quality sleep possible is probably on top. With our discussion, you can see how ASMR can improve your night’s slumber. By morning, you’ll be rejuvenated and ready to take on the day. As time passes, the health benefits of restful quality sleep will catch up on you. 

Author Tracy Gorman

I am Tracy Gorman, an experienced writer dedicated to producing compelling and informative content. With a deep understanding of diverse subjects such as lifestyle, beauty, and wellness, I create valuable articles for everyone.