How does ASMR help you fall asleep?

What is behind the term ASMR?

ASMR has many faces: a gentle whisper, a light tap, or the crackle of a book page. If you can't switch off your mind in the evening, a pleasant background noise can help to put you in a state of calm. But what exactly is behind the term ASMR and why does the method help you fall asleep easier?

The abbreviation ASMR stands for “Autonomous Sensory Meridian Response”. A complicated term that describes a state that we all long for: The feeling of deep relaxation. ASMR harnesses the power of certain sounds to induce a soothing, tingling sensation on the skin. Beginning at the top of your head, it slowly spreads down your spine throughout your body and is said to put you in a state of euphoria. Enthusiastic devotees describe this sensation as a kind of goosebump feeling that frees body and soul and leads to a deep tranquility.

What triggers can cause ASMR?

Can any sound trigger ASMR and help you fall asleep? In fact, the triggers for ASMR are broad and include both acoustic sounds as well as visual stimuli. Interestingly, the exact trigger of the pleasant relaxation state varies from person to person. Some sounds, such as soft whispering voices, the rustling of paper, or the tapping of fingernails on a wooden board, are among the most popular ASMR triggers for many people.

But there is also some controversy in the world of ASMR: Eating sounds like smacking, chewing, or slurping, divide the community. While some ASMR followers swear by them to drift off to sleep restfully, others feel a strong aversion to them. Therefore, cute animal videos on YouTube of cuddly bunnies noisily nibbling on fresh carrots aren't for everyone. But if they are part of your personal triggers, they can eliminate nervousness and alleviate sleep problems and thus help fall asleep faster.

What factors make it difficult for you to fall asleep?

To understand why ASMR can help tired people fall asleep, you first need to understand what exactly can trigger sleep problems. Restful sleep is essential for good health, but the prerequisite for a good night's sleep is rest and relaxation. Both are often lacking in our daily lives, which are often marked by stress and sensory overload. If you can't relax during the day, you won't be able to at night. When you come home after a challenging day at work, you take the nervous energy from the office with you and can hardly get rid of it.

Why exactly do many people find it so difficult to separate work from free time? Quite simply, too much stress has built up in their bodies. This acts like a stimulant and makes relaxation almost impossible. In addition to a stressed body, many insomniacs also have to contend with a chaotic state of mind. Thoughts run riot in their heads, they toss worries and problems back and forth, mentally exhausting themselves in the process. This endless carousel of thoughts is the real reason why they can't fall asleep for hours at night or why they keep waking up at night. And this is exactly where ASMR comes in.

Can ASMR help with problems falling asleep?

You now know that pondering is a real sleep killer. But how exactly can ASMR help with that? Skeptics often doubt the effectiveness of ASMR when they have already tried unsuccessfully to find sleep by listening to music or reading. But ASMR can help where other methods fail. This is because the technique relies on the power of sounds and scenes with which you associate a sense of security and safety.

Everyday scenarios in which people draw bathwater, turn the pages of a book, or brew a cup of tea quickly conjure up an atmosphere of comfort. These actions remind us of our childhood because we have observed them countless times with our parents. Because they are so familiar, they give us a sense of security and allow us to let go. This feeling of security they evoke, stops the negative thought spiral that is often behind our problems falling asleep.

How can you test ASMR to fall asleep?

Can anyone, who suffers from sleep disorders, better fall asleep with the help of ASMR? The monotonous sounds and everyday actions can be perceived as relaxing and calming - or as the exact opposite. Whether or not the relaxation ritual has an effect on you, ultimately depends on your personal preferences.

To test the effectiveness of the method on yourself, a small self-experiment is best. The next time before you go to bed, make a resolution to watch an ASMR video. Focus on your body's reaction: Do you feel a pleasant tingling sensation that gradually spreads over your skin? Or does the video irritate you and you don’t percieve any change in your state of mind? How you react to the video will clearly tell you whether ASMR is suited for you as a sleep aid. Ideally, you will get tired and fall asleep before the ASMR video is over. If the opposite is the case and you feel annoyed by the sounds, you should rather use another sleep aid.

Are there any ASMR alternatives for falling asleep?

If ASMR doesn't work for you to better fall asleep, you don't have to throw in the towel and be frustrated. There are countless methods you can use to improve the quality of your sleep. But before you try them one by one, you should first establish a solid sleep routine. Make it a point to go to bed at roughly the same time every night so that your body can naturally adjust to bedtime. Additionally, stay away from alcohol or caffeine before bed. These stimulants are not helpful in creating good conditions for healthy sleep. You should also put down your smartphone at night so that you can fully concentrate on relaxation.

Good sleep hygiene, such as recording your thoughts in a journal or drinking a relaxing nightcap, are effective techniques to slow down at night. You can also use yoga or meditation before bed to put yourself in a restful state. Or maybe you're particularly responsive to wellness moments like a warm bubble bath or a sensual head massage. The bottom line is to find a sleep ritual you can't get enough of. Whether you prefer to use ASMR or instead one of the other relaxation techniques to fall asleep is entirely up to you.