1 in 5 people relax with ASMR, so maybe you do too

Have you ever experienced that tingling sensation when someone whispers or taps softly? That’s probably ASMR (Autonomous Sensory Meridian Response). ASMR makes me giggle and sometimes even feel a bit prickly, but for some people, it’s a calming experience that helps them sleep a little better. My friend, for example, has a daughter with ADHD who literally relaxes when she watches ASMR videos. Her brain then switches to “calm mode.”

For many, ASMR feels like a gentle tingling on the scalp that flows down to the neck and back. It is triggered by sounds such as whispering, rustling paper, eating noises, or someone brushing their hair. People use ASMR videos and/or sounds to help them relax. On YouTube, you can visit channels like  Gibi ASMR, GentleWhispering ASMR en ASMR Darling. For audio-only ASMR, Spotify  is ideal. There are also dedicated ASMR apps.

1 in 5 people experience ASMR

About 20% of people experience ASMR, so 1 in 5 people. Not everyone reacts the same way, and sensitivity can vary from person to person. Interestingly, women seem to experience ASMR more often than men. This may be partly because women are, on average, slightly more sensitive to stress and relaxation, making ASMR often extra effective for them.

For people with insomnia, ASMR can be a useful addition to a bedtime routine. It signals to the body that it’s time to sleep and helps release racing thoughts. Research shows that those sensitive to ASMR have a more active brain region associated with relaxation.

Tips for using ASMR for better sleep

• Experiment with triggers: Try different sounds and videos to discover what relaxes you most

• Create a calm environment: Dim the lights and make a comfortable space to unwind.

• Use headphones: This helps you catch the nuances of the sounds better

• Start with short sessions: Begin with 10–15 minutes and extend the time as you get more accustomed

• Start early: Begin 30–60 minutes before sleep to allow your body and brain to settle

• Avoid overstimulation: If videos make you too alert, listen to sounds only or use a blue light filter

  
  

ASMR isn’t a miracle cure, but it’s a relaxing tool worth trying if you want to sleep better. Remember: not everyone experiences ASMR, and that’s perfectly okay.