Table of ContentsView AllTable of ContentsThe Science Behind ASMRPopular ASMR Triggers For SleepCreating an ASMR Sleep RoutineOther TechniquesThe Bottom Line

Table of ContentsView All

View All

Table of Contents

The Science Behind ASMR

Popular ASMR Triggers For Sleep

Creating an ASMR Sleep Routine

Other Techniques

The Bottom Line

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Do certain sounds—like whispering, tapping, shushing, light scratching—give you a warm, tingling feeling? Does the idea of someone playing with your hair or turning pages gently in a book sound super relaxing? If so, you may be the type of person who experiences something calledautonomous sensory meridian response(ASMR), which is when people have “tingly” and pleasurable reactions to certain stimuli.

ASMR is often associated with sleep, and with good reason. That’s because people who are sensitive to ASMR find the stimuli extremely calming and sleep-inducing.“As a licensed therapist, I’ve witnessed the increasingly significant role of autonomous sensory meridian response (ASMR) in aiding individuals with sleep difficulties,” saysAriel Landrum, LMFT, licensed marriage and family therapist and certified art therapist.

If you’rehaving trouble getting to sleepat night, a new ASMR sleep routine may be just the trick to help you fall asleep faster.

Why Certain People Are More Likely to Experience and Benefit From ASMR

Understanding The Science Behind ASMR And Sleep

You’ve probably seen or heard of the many ASMR videos on YouTube, or the auto recordings you can find on various apps and websites. You may have even tried one, and found yourself getting the ASMR tingles, or noticed yourself starting to drift off to dreamland. The question is: how exactly does ASMR work? What’s the science behind it?

First of all, it’s important to understand that not everyone has a reaction to ASMR stimuli. When researchers have studied the effects of ASMR videos on people, for example, they’ve found that some of the individuals they study have a reaction to ASMR stimuli, while others just don’t. However, among people who react, researchers have noted that their reactions were consistent and reliable.

Researchers have confirmed that this is a real physiological response in the body that includes slowing down heart rate, even temporary improvements in depression and chronic pain, all of which could help with sleep.—JADE WU, PHD, DBSM

Researchers have confirmed that this is a real physiological response in the body that includes slowing down heart rate, even temporary improvements in depression and chronic pain, all of which could help with sleep.

—JADE WU, PHD, DBSM

In addition, says Dr. Wu, “research on the brain activity of people who are experiencing ASMR also shows that this is a state of focused attention (as opposed to distraction oroverstimulation), which may help someone transition from a hectic day to a more grounded state at bedtime.”

It’s likely that ASRM stimulates different areas of your brain, says Landrum. “The neurological underpinnings, involving activating specific brain regions and releasing neurotransmitters like dopamine and serotonin, are key to understanding how ASMR aids sleep,” she says.

Indeed, when researchers have evaluated the brains of people viewing ASMR viafunctional magnetic resonance imaging(fMRI), they’ve noted that certain areas of the brain appear to be stimulated. In particular, areas of the brain involved in our reward system, feelings of empathy, and social behavior cues, appear to respond most to ASMR triggers.

Everyone is different when it comes to which ASMR trigger works for them. “From my experience, the most effective ASMR techniques for sleep vary from person to person,” says Landrum. “The key is to explore and identify what resonates best with the individual.”

Most ASMR triggers are audio (heard), but they can also be visual or of a tactile nature (touch). When people experience reactions to these triggers, they usually describe it as a tingling or warm feeling. ASMR reactions are often felt on the back of the neck or scalp, but they may also be experienced in various parts of the body, or all over the body or skin, like a rush of warmth or tingles.

Among the most popular ASMR triggers are whispering, gentle hand movements, and crisp sounds such as paper crinkling or rain dropping, according to Landrum. Other possible ASMR triggers include watching someone groom themselves or others, including hair brushing, performing activities with one’s hands, or other soft or slow movements, says Dr. Wu.

In Dr. Wu’s experience, many of the most effective triggers are ones that have social elements. “The most common triggers often, but don’t always, have a social component that mimicsintimacy (e.g., hearing someone whisper or seeing their hands up close),” she describes.

Again, there are many different possible ASMR triggers—and many that haven’t even been thought up yet. But if you’re looking for a list, we’ve got you covered:

8 Best Podcasts to Fall Asleep To

These days, it’s fairly easy to access ASMR video content. You can check YouTube, TikTok, or any app or website that shares video content. Since ASMR is a very individual thing, it’s good to try a variety of videos and content creators to see what works for you—i.e., which content gives you the “tingles.”

Although many people enjoy the visual content found on many ASMR videos, as Dr. Wu points out, staring at screens before bed isn’t always the best strategy, since exposure toscreens before sleepcan actually make it harder to fall asleep.

“In an ideal world, we would get to experience ASMR at bedtime to help with relaxation, butwithouthaving to use our screens,” Dr. Wu says. If you’d like to try a screen-free ASMR experience, there’s a ton of audio-only ASMR content out there, found on places like Spotify, Apple Music, and elsewhere.

The bottom line is that creating an ASMR sleep routine is all about having an open mind and doing some investigation.

“I recommend experimenting with different ASMR content to find what works best for you,” Landrum says. She says that her clients have found different ASMR triggers that work for them, based on their sleep challenges and mental health history.

“One of my clients, struggling with chronicinsomnia, found great relief through the incorporation of ASMR into their bedtime routine,” Landrum shared. “We explored various ASMR triggers, eventually discovering that whispering and soft-speaking videos most relaxed them.” Integrating these sessions into her client’s nighttime routine markedly improved their sleep quality and sleep duration.

Another of Landrum’s clients experienced anxiety-related sleep disturbances. ASMR worked really well for them, too. “We introduced ASMR sessions focusing on nature sounds, specifically the gentle patter of rain,” Landrum says. “This not only facilitated a calm mental state conducive to sleep but also helped in managing their anxiety symptoms more effectively during bedtime.”

How exactly do you incorporate the ASMR portion into your sleep routine? Again, it’s different for everyone, so you can experiment with when in your bedtime ritual ASMR might fit in. Here are some ideas:

Other Techniques to Enhance the ASMR Sleep Experience

However you incorporate ASMR into your sleep routine, you’ll still want to be sure to engage in other complementary bedtime rituals and habits that are sleep-inducing.

ASMR is especially effective when “combined with traditional relaxation techniques likedeep breathing exercises, mindfulness, and a conducive sleep environment,” Landrum notes. You’ll also want to ensure that your sleep environment supports relaxation. So make sure your bedding is comfortable and that there is minimal light and noise in the room, Landrum adds.

Let’s not forget the importance ofsleep hygiene, which is basically a term that describes good lifestyle habits that make sleep come more easily for folks. Here are some tips to keep in mind:

How to Ditch Poor Sleep Hygiene

ASMR is an awesome tool for many of us when it comes to relaxing and falling asleep. Remember that it can take some trial and error to find the ASMR videos or audio content that works for you. We all have different ASMR triggers or individual tastes and preferences. So give yourself time to see what gives you the tingles. Keep in mind, too, that ASMR simply doesn’t work for some people, and if you are one of those people, you may need different tools for getting to sleep.

Either way, if you continue to have trouble falling asleep or staying asleep, it’s worth it to reach out to a healthcare professional to rule out medical causes and to brainstorm different ways of managing your sleep challenges. A good night’s sleep is within reach, and there are viable options for everyone.

Best Sleep Music Apps

6 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Engelbregt HJ, Brinkman K, van Geest CCE, et al.The effects of autonomous sensory meridian response (ASMR) on mood, attention, heart rate, skin conductance and EEG in healthy young adults.Exp Brain Res. 2022;240(6):1727-1742. doi:10.1007/s00221-022-06377-9

Barratt EL, Davis NJ.Autonomous Sensory Meridian Response (ASMR): a flow-like mental state.PeerJ. 2015;3:e851. doi:10.7717/peerj.851

Sakurai N, Nagasaka K, Takahashi S, et al.Brain function effects of autonomous sensory meridian response (ASMR) video viewing.Front Neurosci. 2023;17. doi:10.3389/fnins.2023.1025745

Centers for Disease Control and Prevention.Tips for Better Sleep.

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