Autonomous sensory meridian response (ASMR) may promote relaxation, reduce stress, and even lower heart rate, all of which can support better sleep for some people.
ASMR is a tingling, relaxing sensation triggered by certain sounds or visuals, like whispering, tapping, or soft hand movements.
Many people find ASMR videos or recordings soothing, and some use them as part of their bedtime routine to fall asleep.
However, not everyone finds that it helps them sleep. Some people might find ASMR audio distracting or annoying.
Studies on ASMR and sleep are still limited, but early findings suggest it could have a positive effect.
A 2020 study, which followed 30 medical students for 2 weeks, found that ASMR could improve sleep quality. Similarly, a
An interview-based 2023 study, which looked at the experiences of eight female students, explored how ASMR promoted relaxation and relieved stress. The researcher found that many of the participants used ASMR to fall asleep, with one saying that listening to ASMR content is like taking a sleeping pill.
A 2021 study compared ASMR audio to classical music and found that both can induce relaxation. Some research also shows that ASMR can trigger physiological responses linked to relaxation.
A 2022 study, for example, found that participants had lower heart rates while watching ASMR videos — even participants who didn’t experience “tingles” during ASMR.
That said, ASMR isn’t a cure-all for sleep difficulties. While many people find ASMR relaxing, others might find it distracting before bed.
If you have chronic insomnia or another sleep disorder, other treatments may be more effective. This may include a combination of therapy, supplements, sleep medications, and sleep hygiene practices.
If you want to try ASMR for sleep, here are some tips:
- Use comfortable earphones: ASMR usually sounds better with earphones.
- Get your ASMR video or audio ready: You can find ASMR content on platforms like YouTube, Spotify, and dedicated ASMR apps.
- Turn your screen brightness down: Alternatively, just listen to the audio as you drift off.
- Make sure you’re in a comfortable position: Some people fall asleep easily to ASMR, so you’ll want to get into your ideal sleep position before you start.
You can explore different ASMR triggers to find out what works best for you.
Some popular ASMR triggers include whispering, tapping, and brushing sounds. Everybody has their own preference, and what might work for one person might sound unpleasant to another.
ASMR shouldn’t replace good sleep hygiene. It’s a good idea to stick to tried-and-tested sleep habits, like:
- maintaining a consistent sleep and wake time
- keeping your room dark, cool, and distraction-free
- avoiding caffeine and large meals before bed
- engaging in relaxing activities before you sleep
You might consider adding ASMR to your usual sleep routine for added relaxation.
Popular ASMR creators to check out
If you’re not sure where to start, here are some popular ASMR creators known for sleep-inducing content:
ASMR may help some people relax and fall asleep by reducing stress and promoting calmness. Research suggests it can lower heart rate and create a sense of tranquility, making it a useful tool for unwinding before bed.
Not everyone experiences ASMR “tingles,” but it might still be worth trying. If ASMR doesn’t work for you or you have ongoing sleep trouble, other approaches, like sleep hygiene changes or speaking with a healthcare professional, may be more helpful.