Can ASMR’s gentle sounds improve sleep and reduce stress?
A tingling sensation triggered by soft sound buttons or gentle movements could help people relax and sleep better. Known as ASMR, or autonomous sensory meridian response, this phenomenon has gained attention for its potential to ease stress and improve well-being. Recent studies suggest it may offer real benefits, though not everyone finds it effective.
ASMR describes a pleasant, often tingling feeling that some people experience in response to specific triggers. These include whispering, light tapping, or slow hand movements. Research indicates that these sensations may activate reward centres in the brain, releasing chemicals like dopamine, serotonin, and possibly oxytocin.
A 2022 study involving 1,037 participants found that ASMR improved sleep and mood in people with insomnia and depression symptoms. Another 2020 study showed that medical students who used ASMR for two weeks reported better sleep quality. Meanwhile, a 2021 comparison revealed that ASMR audio and classical music both induced relaxation, but ASMR produced stronger physiological responses linked to calming effects.
Even those who don’t feel the classic 'tingles' might still benefit. A separate 2022 study recorded lower heart rates in participants watching ASMR videos, regardless of whether they experienced the sensation. Interviews conducted in 2023 also highlighted that many use ASMR to unwind and fall asleep more easily.
Yet responses vary. While some find the sounds soothing, others may feel distracted or irritated by them. Experts stress that ASMR is not a universal solution for sleep problems.
Despite mixed reactions, many have incorporated ASMR videos or recordings into their nightly routines. The gentle sounds and repetitive motions often help signal the brain that it’s time to rest.
The growing body of research suggests ASMR can aid relaxation and sleep for some individuals. Studies point to measurable effects, such as reduced heart rates and improved mood, particularly for those with mild sleep disturbances or stress. However, its effectiveness depends on personal preference, and it remains just one tool among many for managing sleep difficulties.
