ASMR, or autonomous sensory meridian response, is a phenomenon that has gained popularity in recent years as a means to help people relax and fall asleep. ASMR refers to the tingling sensation that some people experience in response to certain stimuli, such as whispering, tapping, or crinkling sounds. The sensation typically begins in the scalp and moves down the spine, and is often described as feeling pleasurable and relaxing.
While the science behind ASMR is still being studied, it is thought that the sensation may be related to the release of dopamine, a neurotransmitter that plays a role in pleasure and relaxation. Some people find ASMR to be a helpful tool for managing stress and anxiety, as well as for promoting sleep.
There are a variety of ways to experience ASMR, including through videos, podcasts, and live events. Many people turn to YouTube to find ASMR content, with channels dedicated to the phenomenon amassing millions of followers. ASMR videos often feature a person whispering, speaking softly, or making other soothing sounds, and may also include visual elements such as gentle hand movements or close-up footage of objects being manipulated.
Some common triggers for ASMR include:
- Whispering or soft speaking
- Tapping or scratching sounds
- Crinkling or rustling sounds
- Gentle hand movements or touch
- Close-up footage of objects being handled or manipulated
If you're new to ASMR, it can take some time to find what works for you. Some people find that certain triggers are more effective than others, and it's important to experiment to see what works best. It's also worth noting that not everyone experiences ASMR, and that's perfectly normal.
If you're interested in using ASMR as a means to help you sleep, there are a few things you can try:
- Experiment with different ASMR triggers: As mentioned, what works for one person may not work for another. Try out a variety of ASMR triggers to see what works for you.
- Find a comfortable listening environment: ASMR is most effective when you can relax and let go of distractions. Find a quiet, comfortable place where you can focus on the sounds and let yourself drift off.
- Set the mood: Dim the lights and create a comfortable atmosphere to help you relax. Some people find it helpful to use a white noise machine or earplugs to block out external distractions.
- Consider the length of the ASMR video: Some people find that shorter ASMR videos are more effective for sleep, as they allow you to drift off more quickly. Others may prefer longer videos that provide a greater variety of triggers. Experiment to see what works best for you.
- Try ASMR meditation: In addition to traditional ASMR videos, there are also ASMR meditation guides available that can help you relax and fall asleep. These guides often combine ASMR triggers with guided relaxation techniques, such as deep breathing or progressive muscle relaxation.
It's worth noting that ASMR is not a replacement for established medical treatments for sleep disorders. If you're having trouble sleeping, it's important to speak with a healthcare professional about your options. However, for many people, ASMR can be a helpful addition to their sleep routine.
ASMR is a phenomenon that can be experienced through a variety of stimuli, including whispering, tapping, and crinkling sounds. Some people find ASMR to be a helpful tool for relaxing and falling asleep, and there are a variety of ASMR videos, podcasts, and live events available to help people experience it.
CBT-I: A Long-Term Sleep Fix
Cognitive behavioral therapy for insomnia (CBT-I) is a natural, side-effect-free sleep treatment. It involves relearning your sleep habits and addressing issues that are getting in the way of quality sleep. Studies show that CBT-I works as well as or better than sleep medications and that its effects last after the treatment is done.1
Fill out Dawn Health’s questionnaire to get started with CBT-I right from your computer — no in-person visits necessary. Quality, natural sleep is possible when you embark on a CBT-I treatment journey.
Software Engineer & Sleep Enthusiast