Have you ever found yourself tossing and turning at night, struggling to drift off to sleep? If you have, then you're not alone.
In fact, according to a study, 1 in 3 adults and about 10-60% of the population worldwide experience trouble sleeping, whether it's due to anxiety, stress or insomnia. Yep, adulthood isn't all it's cut out to be. While many turn to medications to help, there's a natural method gaining popularity.
ASMR, or Autonomous Sensory Meridian Response, is a relaxing and tingly sensation caused by specific sounds or visuals. Common ASMR triggers include whispering, tapping, soft sounds, and slow hand movements. Many people who experience ASMR report that it helps them feel calm, reduces stress, and most importantly, improves sleep quality.
But why is ASMR so effective for sleep? In this article, we’ll explore five reasons why you should include ASMR in your sleep routine and how it can change your nights.
ASMR helps you fall asleep faster.
If you always find yourself struggling to fall asleep even when you're terribly exhausted then ASMR can help. It helps you fall asleep faster because;
It prevents overthinking by quieting the mind and providing a distraction for your overthinking mind to focus on.
It slows down brain activity by placing your brain in a state similar to light meditation and then helps you transition to sleep.
It helps the production of melatonin which is the hormone that promotes sleep.
ASMR reduces stress and anxiety
One of the biggest benefits of ASMR is that it helps to reduce stress and anxiety levels which are both common for people who suffer from poor sleep. It does this by
Triggering relaxation: The soft repetitive sounds in ASMR videos activates the part of your nervous system that is responsible for relaxation-the parasympathetic system. It slows your heart rate down and allows you to relax.
Creates a sense of comfort: Many ASMR triggers mimic personal attention, such as whispering or simulated roleplays, which makes listeners feel safe and relaxed.
Lowers cortisol levels: Studies suggest that ASMR can reduce cortisol, the hormone responsible for stress.
If stress is keeping you up at night, ASMR helps to create the ideal mental state for sleep by reducing stress and anxiety before bedtime.
ASMR Improves Sleep Quality
Falling asleep is one part but staying asleep and getting quality sleep is another. Poor sleep quality can leave you groggy and tired in the mornings and ASMR changes that by;
Reducing night-time awakenings: The calming effect of ASMR can minimize disturbances during the night, leading to continuous sleep throughout the night.
Encouraging deep sleep: Because ASMR promotes relaxation, it allows you to enter the deep stages of sleep more quickly.
ASMR is a Natural and Safe Sleep Aid
Most people struggling with sleep issues turn to medications, but these often come with side effects like dependency and even long-term health risks. Another benefit of ASMR is that it offers you a completely different alternative.
It can be tailored to your specification and it is accessible worldwide for free. There are tons of ASMR channels on YouTube and Spotify, each with a different trigger, so there's something for everyone.
Unlike sleep medications, ASMR does not cause morning drowsiness or dependency. The only side effect of ASMR, which isn't a side effect really, is that a person can gain immunity to certain triggers.
Choosing ASMR over sleep aids can help you develop a healthy sleep routine without the risks associated with medication.
But if you deal with serious sleep issues, then it is advised that you seek professional help and visit a health professional.
ASMR Can Help Fight Insomnia
Insomnia is one of the most common sleep disorders, affecting millions of people worldwide. It can be caused by stress, anxiety, or an overactive mind. But does ASMR help fight insomnia? Many users and even experts believe it does.
It provides a distraction from negative thoughts: Insomnia is often worsened by overthinking, and ASMR helps shift the focus away from your intrusive thoughts.
Creates a bedtime ritual: Creating a relaxing ASMR routine can signal to the body that it's time to sleep.
While ASMR may not cure severe insomnia, it can be effective in managing mild to moderate sleep difficulties.
These five reasons are reasons why you should include ASMR in your sleep routine. From improving sleep quality to fighting insomnia, ASMR is a healthy option for dealing with sleep struggles.
How to include ASMR in your sleep routine.
Now that we've discussed reasons why you should include ASMR in your sleep routine, here are some tips for creating a healthy sleep routine with ASMR content that is sure to send you straight to sleep.
Choose the Right ASMR Content: Experiment with different triggers such as whispering, tapping, or rain sounds. Watch videos by popular ASMR creators on YouTube.
Use Headphones for a Better Experience: For a better and more immersive experience, headphones are recommended while listening to ASMR content.
Make it a Habit: Listen to ASMR every night to train your body to associate it with sleep. Also, avoid stimulating activities like screen scrolling right before bed. Activities like this can ruin the sleeping atmosphere created by ASMR.
Create a Sleep-Friendly Environment: Keep your room dark, quiet, and at a comfortable temperature preferably a cool temperature. Combine ASMR with other relaxation techniques like deep breathing.
In Conclusion,
ASMR has gained popularity for a reason—it is a simple, natural, and effective way to improve sleep. Whether you struggle with stress, insomnia, or poor sleep quality, ASMR offers a solution without the side effects of medication.
By including ASMR in your sleep routine, you can reduce stress and anxiety, fall asleep faster, Improve sleep quality, fight insomnia naturally and enjoy a safe, non-medicated sleep aid.
If you’re looking for a new way to enhance your sleep, why not try ASMR tonight? Explore different ASMR triggers and see how they work for you.
In the case that you are dealing with a sleeping problem that is more than the usual restlessness, then you should consult a healthcare professional. ASMR should not be used as a substitute for professional and medical help.
References
Bhaskar S, Hemavathy D, Prasad S. Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities. Journal of Family Medicine and Primary Care. 2016;5(4):780. doi:10.4103/2249-4863.201153
Barratt EL, Davis NJ. Autonomous Sensory Meridian Response (ASMR): a flow-like mental state. PeerJ. 2015;3:e851. doi:10.7717/peerj.851