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What is ASMR and How Can It Help You Sleep?

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What Is ASMR? Can ASMR Help You Sleep? How to Use ASMR for Sleep

Autonomous sensory meridian response (ASMR) describes the deep relaxation and pleasant scalp tingling1 some people feel in response to quiet sounds such as whispering, or quiet sounds combined with gentle movements and personal attention. This phenomenon was only named in 2010, but it has gained significant traction online among people who claim that activating this response helps them relax and sleep better. And although research is limited, it appears that some of these claims may be correct.

Whether you’ve used ASMR in the past to help you sleep or are curious about its potential benefits, it’s worth exploring the research behind how it works and what might cause ASMR’s positive effects. By understanding ASMR better, it’s easier to decide if it might work for you and determine how to fit it into your existing sleep routine.

What Is ASMR?
People who experience ASMR describe the feeling as very relaxing, with a static sensation2 across the scalp, back of the neck, shoulders, and sometimes elsewhere in the body. It has been compared to, and may be related to, the frisson, or chills, that sometimes occur when people listen to music. However, instead of music, ASMR is prompted by crisp or quiet sounds, either alone or when combined with careful movement or personal attention. Some videos intended to provoke ASMR also include visual cues, which appear to affect the response in some people.

Not everyone experiences ASMR, but most people appear to be able to. In one study, 81% of participants3 reported having experienced it in the past. Most people seem to feel ASMR for the first time between the ages of 5 and 10, though some people feel it for the first time in adulthood. Although ASMR is a newly recognized phenomenon, it appears that people have been experiencing it for a long time.

What Triggers ASMR?
Different people experience ASMR in response to different triggers, but researchers in one study identified four primary categories:

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Whispering
Personal attention
Crisp sounds
Slow movements
Within the study, 75% of people experienced ASMR in response to whispering, while only 53% found that slow movements stimulated the response. Personal attention and crisp sounds fell between the two, earning positive responses from 69% and 64% of people, respectively. Outside of these categories, other reported triggers included repetitive movements, smiling, and airplane or vacuum cleaner noises.

Videos and audio tracks intended to provoke ASMR share many common themes that may influence the phenomenon, though research is still ongoing. Role-play scenarios that involve personal attention, such as getting a massage or undergoing a medical check-up4, are common. Most people appear to enjoy content that includes two triggers5, such as a video that includes simulated personal attention and whispering.

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Can ASMR Help You Sleep?
There is little research into the benefits of ASMR for sleep or sleep disorders. However, anecdotal evidence and existing studies do demonstrate that ASMR may help some people sleep better.

What we know about how ASMR works is consistent with claims that it improves sleep. For example, ASMR appears to activate regions of the brain associated with calming, sleep-inducing hormones like dopamine and oxytocin.

Among people who use videos or audio clips to induce ASMR, 82% use ASMR to help them fall asleep. It is the second most common reason people use ASMR media, with overall relaxation being the most common reason. Bedtime is also the most popular time to use ASMR media, with 81% of respondents in one study reporting that they preferred to listen or watch just before falling asleep. Only 6% preferred to use ASMR media before noon.

One group of researchers interested in ASMR’s use as a sleep aid8 combined ASMR triggers with binaural beats, an auditory stimulus that is hypothesized to change brainwave patterns. While this pairing appeared to be effective, there are no similar studies based on ASMR alone.


How to Use ASMR for Sleep
ASMR is a very personal experience. A video or sound clip that triggers the response in one person might not do the same for another. Because of this, people can use ASMR for sleep in different ways.