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Don’t expect me to fall asleep without my nightly cranial nerve exam. At this point, ASMR videos are a staple in my bedtime routine, and I swear they work better than melatonin. I can’t tell you how many times I’ve drifted off to the sounds of hair brushing or makeup brushes swept across a microphone. In the beginning of my ASMR journey, I thought the sleepy side effects were all in my head. But as it happens, there’s real science to back up the idea that ASMR videos can help you catch some extra Zs.
“The proposal is that inducing ASMR — known as autonomous sensory meridian response, a pleasant tingling sensation that originates from the scalp and travels through the neck and onto other parts of the body — will help a person relax,” says clinical psychologist Michael Gradisar, PhD. ASMR videos attempt to activate this response using visual and audio-based “triggers.” These might include brushing, tapping, whispering, or hyper-specific role plays. But how do these videos really work, and which ones are the best to watch before bed? Here’s a quick breakdown.
Experts Featured in This Article
Mike Gradisar, PhD, is a clinical psychologist and the head of sleep science at Sleep Cycle.
William Lu, MD, is a sleep medicine physician and the medical director of Dreem Health, a digital sleep clinic.
Morgan Adams, MSW, is a double-certified holistic sleep coach.
How Does ASMR Help You Sleep?
When it comes to sleep specifically, “ASMR videos have been shown to promote relaxation, lower anxiety, and boost mood. And all three of those things are helpful in getting better sleep,” says sleep coach Morgan Adams, MSW. Sleep medicine physician William Lu, MD, agrees. “By activating the parasympathetic nervous system, ASMR content can help you create the best environment for you to fall asleep,” he says. Plus, watching ASMR may trigger feel-good neurotransmitters like dopamine and oxytocin, “both of which can help soothe the mind and body before bed,” Adams says.
Although the research is still in its early stages, Adams notes that ASMR may also be able to help people fall asleep more quickly. “People who regularly watch ASMR videos often say they fall asleep faster, sleep more soundly, and wake up less during the night,” Adams says. “These videos can help slow your heart rate, ease mental chatter, and create a lower arousal state to facilitate falling asleep.”
What Kind of ASMR Works Best?
The good news? “There aren’t any ASMR sounds that prove more effective than others,” according to Dr. Lu. That said, you may want to avoid certain triggers before bed, such as visual triggers or light elements, as these can interfere with your sleep cues, he explains. Other red flags may include sudden volume changes, overstimulating audio, and fast or erratic visuals (sometimes referred to as “chaotic ASMR”).
Adams notes that personal preference does matter, so finding sounds you like will ultimately have a stronger calming effect. “Another characteristic to look out for in the audio is its duration,” Dr. Gradisar says. “Studies suggest 20 to 30 minutes might be better, as well as practicing ASMR for at least a couple of weeks.” So don’t be discouraged if you don’t feel immediate results after your first ASMR video — it can take time to find what works best for you.
The Bottom Line
As new research continues to emerge, it’s clear that ASMR can play a helpful role in sleep. And thanks to social media, it’s easier than ever to curl up and doze off to the sleepy gurgling of bubble wands. In fact, TikTok has become one of the biggest gold mines for all kinds of ASMR triggers, from fairy-themed role play to noisy mukbangs. But with so many creators to choose from, it’s not always easy to find what you’re looking for.
Whether you’re just getting into ASMR or you’re a tried-and-true fan looking to add to your rotation, knowing which artists specialize in sleepy sounds can save you search time. To help you out, we rounded up some of the best ASMR creators for relaxing before bed and facilitating better sleep. Read on to get some of the best ASMR for better sleep, including content highlights for each creator. You’ll be counting sheep in no time.
