If you’re among the many who struggle to get a good night’s sleep, you’re not alone. Insomnia is a problem that affects some 37 million adults in the USA. So what can you do if you’re having trouble sleeping? Many people turn to techniques like practicing relaxation, changing diets, exercising or lowering screen time in hopes of catching some much-needed rest. But what if there was a different solution?
Enter ASMR. This increasingly popular phenomenon might just be the answer to your sleepless nights. Keep reading to explore how ASMR works and how it can help improve your sleep quality.
First Thing’s First: What is ASMR?
ASMR stands for Autonomous Sensory Meridian Response, a term used to describe a tingling sensation that usually starts on the scalp and moves down the back of the neck and upper spine. This sensation is often triggered by specific auditory or visual stimuli, such as whispering, tapping, or gentle hand movements. Many people find these triggers deeply relaxing and soothing, which is why ASMR content has become a popular genre on platforms like YouTube.
How Does ASMR Work?
While the exact science behind ASMR is still relatively new, one hypothesis suggests that ASMR triggers the release of endorphins, oxytocin, and serotonin—chemicals in the brain that promote relaxation and well-being. Another theory is that ASMR may activate the parasympathetic nervous system, which helps to calm the body and reduce stress.
Does ASMR Help You Sleep?
The million-dollar question: Does ASMR really help you sleep? According to anecdotal evidence from countless individuals, the answer is often a resounding yes. Many people report falling asleep faster and enjoying a more restful night’s sleep after listening to ASMR videos or audio recordings. But what does the research say?
A 2015 study published in the journal PeerJ found that 82% of participants who experienced ASMR used it as a sleep aid. The study also reported that ASMR helped reduce symptoms of insomnia and improved overall sleep quality. Another study published in PLOS One in 2018 found that ASMR can significantly reduce heart rate and increase feelings of relaxation, which are both conducive to better sleep.
Benefits of ASMR for Sleep
- Stress Reduction
Stress and anxiety are common culprits of poor sleep. ASMR’s soothing sounds and visuals can help lower stress levels by promoting a sense of calm and relaxation. This can make it easier to fall asleep and stay asleep through the night.
- Improved Mood
Listening to ASMR triggers can enhance your mood by increasing the production of feel-good hormones like serotonin and oxytocin. A positive mood before bed can create a more conducive environment for sleep.
- Reduced Insomnia Symptoms
For those struggling with insomnia, ASMR can be a natural and non-invasive solution. The calming effects of ASMR can help reduce the hyperarousal that often accompanies insomnia, making it easier to drift off to sleep.
How to Incorporate ASMR into Your Sleep Routine
If you’re interested in trying ASMR to improve your sleep, try these tips to get started:
- Find Your Triggers
ASMR triggers can vary from person to person. Some common triggers include whispering, tapping, scratching, and crinkling sounds. Experiment with different types of ASMR content to find what works best for you.
- Create a Relaxing Environment
Ensure your sleep environment is conducive to relaxation. Dim the lights, eliminate noise distractions, and create a comfortable sleeping space.
- Use Noise-Canceling Headphones
Listening to ASMR with headphones can enhance the experience by providing clear and immersive sounds. This can help you fully engage with the triggers and maximize their calming effects.
- Establish a Routine
Incorporate ASMR into your nightly routine. Consistency is key when it comes to improving sleep habits, so try to set aside time each night to listen to ASMR content before bed.
While the scientific research on ASMR is still in its early stages, there is promising evidence that suggests it can be a valuable tool for improving sleep. By reducing stress, enhancing relaxation, and creating a positive pre-sleep routine, ASMR can help you achieve a better night’s rest. So, does ASMR help you sleep? For many people, the answer is yes. Give it a try and see if it works for you.
