In our 50s, sleep can become elusive due to various changes and challenges unique to this stage of life.
With menopause, reflections on past decades, and shifts in daily routines, quieting the mind at night can be difficult. Many women find themselves lying awake, unable to find the rest they need.
I learned about ASMR, or Autonomous Sensory Meridian Response, which relaxes and tingles the scalp and neck when people hear whispering or quiet sounds with gentle movements and personal attention. It involves watching videos of people softly speaking or performing gentle, repetitive tasks.
It became really popular about 4 years ago among people who say that it helps them relax and sleep better.
Skeptical at first, I gave it a try and was pleasantly surprised by the calming effect it had on me. Listening to soft whispers and rhythmic sounds helped me relax and drift off to sleep, easing my nightly anxieties.
Now, ASMR is a key part of my bedtime routine. While it doesn’t always guarantee immediate sleep, it consistently helps me feel more relaxed and sometimes even brings about a pleasant tingling sensation.
On particularly restless nights, ASMR videos provide a soothing escape from my worries, helping me find peace and rest. At this stage in life, any comfort that improves my sleep is invaluable.
So, let’s explore how ASMR works for sleep and how we can add ASMR to our routine every night.
What is ASMR?
Autonomous Sensory Meridian Response (ASMR) is a phenomenon that has gotten a lot of attention in the fields of relaxation and health. ASMR refers to a tingling, calming sensation that often originates from the crown of the head and travels down the spine. [1]
This enjoyable feeling is usually caused by certain sounds or sights, like whispering, light tapping, or careful personal attention. [2]
ASMR has become a well-known way to help people relax, feel less stressed, and even sleep better.
Many people have found that ASMR videos can help them feel better by using different triggers that are meant to make people feel tingly.
These videos have helped a lot of people sleep better and feel better all around.
How Does ASMR Work For Sleep?
The link between ASMR and sleep is very interesting. Your brain releases neurotransmitters like oxytocin and endorphins when you experience ASMR.
These chemicals are known to calm and improve your mood. They can also put you in a deep state of relaxation, which makes it easier to fall asleep.
Relaxing is a key step on the way to sleep because it lets the body let go of stress and the mind settle down. You can also relax your mind and body with the help of ASMR videos, which often have relaxing sounds, whispers, and movements.
It may be hard to fall asleep and stay asleep when you are anxious or stressed. Research has shown that ASMR can help people sleep by keeping them from thinking about stressful things right before bed.[3]
It is well known that depression and trouble sleeping are linked. For people who are depressed, ASMR seems to improve their mood, which could help them sleep better. Some studies show that chronic pain sufferers found relief for up to 3 hours after exposure. [4]
The fact that these triggers happen over and over again can help calm your racing thoughts. They can help you unwind and prepare for a good night’s sleep.
The Science Behind ASMR and Its Sleep-Inducing Effects
Researchers are still trying to figure out what ASMR is all about, but a number of studies have shown that it might help people sleep. [5]
According to studies, ASMR can lower blood pressure and heart rate, raise feelings of well-being and calmness, and lower levels of the stress hormone cortisol. [6]
In addition, ASMR has been linked to activating the prefrontal cortex, the part of the brain that controls emotions and makes decisions. [ 7, 8, 9] This activation may help you relax and gain mindfulness, making sleep easier.
Popular Sleep ASMR Triggers
People have very different ASMR triggers, so what works for one person might not work for someone else. However, some common triggers have been shown to help people sleep. These include:
- Whispering
- Soft speaking
- Gentle tapping or scratching sounds
- Brushing or stroking sounds
- Personal attention role-plays (e.g., haircut simulations, medical examinations)
- Crisp or crinkly sounds (e.g., turning pages, rustling fabric)
Try out different triggers until you find the ones that work best for you and your sleep needs.
READ ALSO: Surprising Breathwork Tips for Wrinkle Reduction, Restful Sleep, and Longevity
Must-Try ASMR Techniques for a Restful Night’s Sleep
If you want to use ASMR to help you sleep better, try adding the following to your bedtime routine:
✔ Headphone sessions
Putting on headphones can improve your ASMR experience by bringing the sounds right to your ears, making the space more immersive and focused.
✔ Guided meditations
Listening to guided meditations or sleep stories is something that a lot of ASMR creators do to help their listeners relax and fall asleep more easily.
✔ Layering triggers
Putting together more than one ASMR trigger, like whispering and soft tapping or brushing sounds, can make the tingling stronger and help you relax even more.
✔ Personalized triggers
Look for triggers that remind you of or connect with personal events or memories. These can make you feel more strongly emotionally and improve your ASMR experience.
✔ Regular practice
Adding ASMR to your bedtime routine and doing it every night can help your brain learn to connect the triggers with sleep and relaxation.
Sleep ASMR Videos and Channels
The internet is brimming with a wealth of ASMR content dedicated to promoting better sleep. Here are some popular ASMR channels and videos to explore:
- ASMR Bakery (YouTube channel)
- Deep Sleep Music: Deeper Relaxation (YouTube ASMR Video)
- The Deepest Healing Sleep | 3.2Hz Delta Brain Waves | REM Sleep Music (YouTube ASMR Video)
- ASMR for Sleep with Celaine (Twitch TV)
- Goodnight Moon (ASMR sleep story)
- Gentle Whispering ASMR (YouTube channel)
- Sleep and Relax ASMR (Weekly Podcast)
- Whisper Along ASMR (YouTube channel)
- Sleep Meditation Podcast by ASMR Sleep Triggers (Apple Podcast)
- ASMR Glow (YouTube channel)
- Sleep Whispers Podcast by Whispering Harris (Apple Podcast)
- The Best Sleep Healing Frequency (ASMR Video)
Remember, finding the right ASMR content for your needs may require some exploration and experimentation.
ASMR Products and Tools for Better Sleep
Besides videos and audio recordings, many new ASMR tools and products have come out to help people sleep better. These include:
- ASMR pillows with built-in speakers or pillow speakers for immersive sound delivery
- ASMR headphones designed for comfort and optimal sound quality
- ASMR apps offering a curated selection of triggers and sleep-focused content
- ASMR toys and props, such as tapping sticks or brushes, for creating personalized triggers
You can take your ASMR journey to the next level by buying these specialized items. They may also use the techniques you use to help you sleep better.
READ ALSO: 20 Amazing Sleep Products For a Good Night’s Rest
How to Add ASMR to Your Bedtime Routine
You might want to add ASMR to your bedtime routine to get the most out of its sleep-boosting effects. Here’s a suggested approach:
Set up a calm environment. Turn down the lights, make the temperature just right, and make sure your bedroom is quiet and comfortable.
Do something that will calm you down. To get your mind and body ready for relaxation, try deep breathing exercises, gentle stretching, or meditation.
Find the best ASMR triggers for you by trying out different videos, audios, or personal triggers.
Take a deep breath and enjoy the tingling. Let the ASMR tingles take over your body and help you relax deeply.
Stick to a routine. Doing the same things over and over again can help your body connect ASMR with sleep, making it easier to pick up on the cues and fall asleep.
Remember that adding ASMR to your bedtime routine might take some time and practice, but the benefits of better sleep make it worth the effort.
READ ALSO: 10 Tips For Better Sleep When You Are Over 50
Closing Thoughts
While trying to get a good night’s sleep, ASMR has become a very useful technique for helping people relax and sleep better.
One way that ASMR can help calm the mind, lower stress, and create a good sleep environment is by using the tingling feelings that certain sounds and sights can cause.
There are many ways to find what works best for you and your sleep needs, such as ASMR videos, guided meditations, or personalized triggers.
A good night’s sleep is just a few minutes away if you use ASMR as part of your bedtime routine. It can have a huge effect on your overall health and quality of life.
ASMR is not for everyone, even though it can be helpful. The sounds might bother or distract some people. You should try different things to find out what works best for you.
If ASMR isn’t helping, there are other relaxation techniques you can try. Consider exploring our Breathwork Course, which teaches various breathing exercises to promote relaxation and reduce stress.
Additionally, you can join our 30-Day Mindfulness Challenge to develop a consistent mindfulness practice, helping you achieve a calmer mind and better sleep.
Both options provide valuable tools to enhance your overall well-being and improve your sleep quality.
