ASMR stands for Autonomous Sensory Meridian Response. It is a tingling sensation that typically begins on the scalp and moves down the back of the neck and upper spine. People often describe it as a deeply relaxing feeling that can help reduce anxiety and improve sleep quality.

ASMR can help with sleep by inducing a state of relaxation and calm. The gentle, repetitive sounds and slow, deliberate movements often associated with ASMR can lower heart rate and decrease stress levels, making it easier to fall asleep and stay asleep throughout the night.

Common ASMR triggers include soft whispering, tapping, scratching, brushing sounds, and personal attention scenarios like role-playing. Different people may respond to different triggers, so it’s important to explore various types of ASMR content to find what works best for you.

While more research is needed, some studies have shown that ASMR can activate areas of the brain associated with relaxation and emotional responses. Participants in these studies have reported reduced heart rates and increased feelings of calm when experiencing ASMR.

To incorporate ASMR into your bedtime routine, find a quiet, comfortable space where you can relax without interruptions. Use headphones for a more immersive experience and choose ASMR videos or audio that you find soothing. Start with a short session and gradually extend the duration as you become more accustomed to it.

ASMR is generally considered safe and non-invasive. However, some individuals may find certain triggers irritating or uncomfortable. It’s important to listen to your body and discontinue any ASMR content that causes discomfort or anxiety. Additionally, excessive use of electronic devices before bed can interfere with sleep, so moderation is key.