Have you heard of ASMR? If not, you’re not alone. This phenomenon is still relatively new, but it’s growing in popularity.
A quick YouTube search for “ASMR” will give you an idea of what it's all about: videos include whispers and other sounds, as well as things like personal care rituals that a lot of people find soothing.
If you're one of the many people who experience ASMR, then you know that it can be very relaxing, especially if you're having trouble falling asleep.
But is ASMR really as helpful as people claim? Are people just experiencing a placebo effect, meaning that it works only because they believe it will, or does their experience have a real physiological cause?
What is ASMR?
ASMR—short for Autonomous Sensory Meridian Response—is a sensation that people experience when exposed to certain sounds or words. People who experience ASMR typically feel tingling sensations on the scalp and neck accompanied by feelings of relaxation. It can help with sleep, stress, and anxiety.
ASMR is not only a physical sensation, but also elicits feelings of euphoria and tranquility. While scientists aren't quite sure why this happens, they've found that 20–70% of people experience the phenomenon in some way.
The Science Behind The Sounds
Because ASMR is such a newly-recognized phenomenon, there hasn’t been much scientific research on it. But what we do know is that it doesn't work for everyone–leaving many people highly skeptical about its legitimacy.
Now, thanks to a new study from the University of Sheffield in the UK, we are taking a step closer to understanding what it means to experience ASMR and why some people can't experience it.
The researchers have discovered that people who have the ability to experience and enjoy ASMR actually form different neural pathways than those who don’t. In particular, the study found that people who experience ASMR have more connections between their auditory and limbic systems than those who do not experience it. These connections allow them to process sounds in ways that others cannot, and is why they are able to experience tingling sensations when they hear certain sounds.
Another study, conducted using one group of ASMR enthusiasts and a non-ASMR group, concluded that the ASMR group showed a sizable change in their heart rate and overall calmness than that of the control group.
The study, published in the journal PLOS One, involved participants watching ASMR videos and undergoing physiological measurements that included heart rate, respiration rate and skin conductance. The researchers found that those who watched ASMR videos had significantly lower levels of anxiety and higher levels of relaxation than those who did not.
The results confirmed previous studies' findings that ASMR is linked to reduced heart rate and blood pressure changes, as well as a decrease in skin conductance, which is used to measure physiological arousal levels.
Can ASMR Help You Fall Sleep?
Because ASMR promotes a sense of tranquility by helping you relax your mind and body, can it help you sleep?
Well, a 2015 study found that out of a total of 475 participants 82% said ASMR helped them fall asleep at night.
And in 2018, Dartmouth College researchers found that oxytocin—aka the "love hormone"–is released when people watch or listen to ASMR content. The release of oxytocin not only creates a feeling of calmness and closeness, but also naturally promotes sleep.
ASMR For Beginners
Looking to try ASMR? Follow these tips for the best ASMR experience!
- Find the right video: There are many different types of ASMR videos that have different effects on listeners. For example, some people find chewing noises relaxing, while many find it annoying. Some common ASMR videos feature people brushing their hair, tapping on glass, or cutting soap. Try different sounds and find out which triggers work best for you.
- Find a quiet spot: If you're in a quiet room with no distractions or background noise, you will probably have a better ASMR experience.Try using noise-canceling headphones for the best effect.
- Listen at the right time of the day: Looking for better sleep? Listen to your favorite ASMR videos before bed. Create a calm environment, settle in, and let the sounds soothe you.
When ASMR Doesn’t Work For Sleep...
For some people, ASMR doesn’t work.
That doesn’t mean that there aren’t other natural ways for you to experience good sleep.
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