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 called autonomous 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,” says Ariel Landrum, LMFT, licensed marriage and family therapist and certified art therapist.
“ASMR, characterized by a relaxing tingling sensation often felt on the scalp, can be a powerful tool for inducing sleep and enhancing overall well-being," she says.
If you're having trouble getting to sleep at night, a new ASMR sleep routine may be just the trick to help you fall asleep faster.
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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.
Jade Wu, PhD, DBSM, board-certified sleep psychologist and researcher, says that for people who experience ASMR, it’s usually experienced as a pleasant tingling sensation that’s also accompanied by calming feelings of well being.
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 or overstimulation), 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 via functional 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.
Popular ASMR Triggers For Sleep
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 mimics
intimacy (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:
- Whispering
- Soft speaking
- Typing
- Tapping
- Brushing or styling hair
- Rain dropping
- Fans blowing
- Sounds of wind or wind chimes
- Light scratching
- Crinkling paper
- Turning the pages of a book
- Slow or sweeping hand motion
- Haircuts
- Massages
- Towel folding
- Reenacting customer service scenarios and other role play scenarios
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Creating an ASMR Sleep Routine
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 to screens before sleep can actually make it harder to fall asleep.
“In an ideal world, we would get to experience ASMR at bedtime to help with relaxation, but without having 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 chronic insomnia, 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:
- Most people watch ASMR videos while they are already in bed, right before going to sleep and right before turning out the lights.
- Others may watch the videos in the hour or so before they get into bed, to get themselves into a more relaxed mode, and so that they don’t indulge in too much screen time right before bed.
- If you are listening to audio-only ASMR, you can put it on after lights-out and listen to it as you are falling asleep.
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 like deep 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 of sleep 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:
- Stick to regular bedtimes and wake-up times (yes, even on weekends!)
- Keep your bedroom at a comfy temperature, quiet, and dark
- Try to keep phones, TVs, and computers out of your sleep space
- Don’t eat large meals or consume caffeinated beverages or alcohol before bed
- Keep moving during the day—regular exercise can help you fall asleep more easily at night
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The Bottom Line
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.
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