If you’ve ever found yourself struggling to fall asleep, you may well have turned to ASMR or meditation videos for a little helping hand. So, what makes these sleep-aid methods so effective? In this article, we’ll explore:
- What ASMR is and how it works
- The benefits of ASMR & meditation videos
- How meditation can improve sleep
So keep reading as we talk about all things ASMR, and investigate ways to get a better night’s sleep…
What is ASMR and How Does It Work?
You can find out all about ASMR here, but it essentially stands for ‘autonomous sensory meridian response’, which is all about the sensory experience in the body. This response often triggers pleasant feelings, with many reporting tingles down the spine, head, neck and scalp.
Those that enjoy ASMR tend to have specific triggers, varying between audio, visual or touch stimuli. Some enjoy slow, repetitive movements and others like tapping or scratching sounds. The most common triggers include:
- Stroking, scratching and tapping
- Whispering and speaking softly
- Cracking and crunching sounds
- Slow movements or speech
- Hair brushing and stroking
- Slow painting or drawing
Does ASMR Work for Everyone?
Another fascinating aspect of the ASMR phenomenon is that not everyone experiences it. In fact, slow tapping or whispering sounds may trigger disgust or irritation in some people instead of a feeling of calm. This may be an indication of misophonia, which is a disorder where people are made anxious by human-made sounds.
Not everyone has misophonia though, some people simply have no response or tingles relating to the sounds experienced. Equally, some ASMR lovers watch videos even if they don’t produce the sensory response, as they can be meditative and soothing.
There doesn’t appear to be any rhyme or reason as to who gets tingles or not, but it may just be that they haven’t found the right trigger yet.
What are the Benefits of ASMR Videos?
We’ve done a deep dive into the benefits of ASMR, but we’ll summarise them again for you.
ASMR is a comparatively new trend which started around 2007. As a result, academic research into how ASMR works is currently limited, but there are studies to suggest it may be more effective for people suffering from anxiety and can reduce the heart rate.
Those that don’t enjoy ASMR because of misophonia or otherwise are unlikely to experience any benefits. Those that do, however, have reported the following mental and physical health changes:
- Reduced anxiety symptoms
- Ease of falling asleep
- Muscle relaxation
- Reduced heart rate
There isn’t enough research to show whether watching or listening to ASMR videos can improve mental health over time. However, for those that are anxious or depressed, listening to ASMR may help them get into a relaxed enough state to fall asleep more easily.
Furthermore, getting a good night’s sleep has a positive knock-on effect on mental health, so anxiety sufferers might notice their condition improve or become more manageable.
How Can Meditation Improve Sleep & Mental Health?
Around 18% of the American population are said to have sleep issues, and it’s been noted as being particularly common in those suffering from anxiety, mental disorders, depression and attention deficit hyperactivity disorder (AHDH). So, if you’re one of those suffering from sleep issues caused by stress, anxiety or insomnia, introducing ASMR could be a useful exercise.
Similarly, meditation could be an interesting prospect too. According to some research, an estimated 200-500 million people practise meditation around the world, and it supposedly helps with anxiety around 60% of the time. Meditation is a mindful activity designed to anchor you in the present to release yourself from judgement. It’s all about focusing on your breathing, paying attention to your body and feeling how your breath moves.
It takes time to see the benefits of meditation, and you should practise often, but at its core, it’s a method of training your mind and body to be accepting, kind and centred. Regularly practising meditation can help quiet your mind and prevent those buzzy, anxious thoughts from keeping you up at night. This is especially true if you meditate directly before sleeping. So, if you want to achieve some inner calm to boost sleep and your mental health, meditation might be worth a try.
How to Meditate
There are plenty of ways to practise meditation, but before you begin, you should remove all distractions and sit or lie somewhere you won’t be disturbed. Your bed is an ideal place for this as it should already be a calming and relaxing space to encourage sleep.
What will you need to successfully meditate? Whilst some enjoy simply sitting in peace, others use a range of tools to help them meditate, such as:
- Guided meditation videos
- ASMR sounds for sleep
- Relaxing music
- Nature sounds
- Meditation apps
- Mindfulness techniques
- Calming scents
There is no right or wrong way to do meditation, and you should follow what you find relaxing. Most start by turning on their ASMR sounds or videos, lighting candles or atomisers, and laying or sitting in a comfortable place. You don’t need to sit cross-legged with your hands in any specific way, but you should aim to be relaxed with no muscle tension.
It might be a good idea to set an initial time limit to ease any potential frustration or worry – five to ten minutes is enough to start. Then, just breathe.
Try to focus on your breathing in and out. If your mind wanders and you are paying too much attention to the noises or scents, then gently bring yourself back to focusing on yourself. This is where ASMR can be a benefit, as shifting your attention to sensory stimuli, such as sounds or sensations in the body, can help you improve your self-focus.
How Can I Get a Better Night’s Sleep?
Meditation tends to work best in conjunction with good sleep hygiene practices. Sleep hygiene is everything from the room temperature to the bedding you use, the scents, sights, and more. so here are some sleep hygiene tips that could help in conjunction with your meditation and ASMR:
- If you’re watching ASMR or guided meditation before bed, you should ensure that your device has the blue light reduction setting switched on. Blue light signals to your body that it’s time to wake up and can suppress your ability to generate melatonin (the sleep hormone), therefore interrupting your natural sleep-wake cycle.
- It’s a good idea to check your mattress and pillows for form and hygiene, especially if you haven’t done so in a while. This is because, over time, your bedding holds on to allergens and bacteria, which can lead to throat irritation, stuffiness and generally a poor night’s sleep. It’s recommended to replace your pillows every one to two years, but if it folds naturally over your arm, it’s probably time for a new one. Your mattress should come with a recommended lifespan, but a good rule of thumb is that it should be changed every eight to ten years – less if it’s not a flippable mattress.
- Temperature-wise, you should be aiming for a comfortable 65°F or 18.3°C. This is not too hot or cold and supports your body as it naturally cools throughout the night.
- When it comes to light in your room, we all differ on how much we can handle. Some are ok with a bit of light and prefer to wake with the sun, but others prefer pitch black and no distractions. So, purchasing some blackout-lined curtains or blinds could help you get better sleep.
- Another good practice is to try and keep the clutter in your room low. This helps create a calming, distraction-free zone that will help your mind and body relax when meditating and sleeping.
- Your bedding has an impact on your sleep as well. If you tend to run hot, then breathable fabrics like cotton, bamboo and silk will help your body regulate the temperature more efficiently. And aim to choose the right duvet or blanket thickness for the season, as well.
- Finally, you may be having trouble sleeping because of a lack of routine. You can’t make up for the lost sleep throughout the week on the weekends – your body doesn’t work that way. Instead, you should go to sleep and wake up at the same time every day. And get your full eight hours to help your body refresh and restore as needed.
At the end of the day, many of us have sleep issues, and some studies show meditation and ASMR for sleep have relaxing and calming properties which can ease the symptoms of mental health issues like anxiety and depression. But that’s not all they’re for. Listening to ASMR and practising medidation is good for the soul and the body as they can help you sleep and make you feel good.
So, now you know how ASMR and meditation can help to guarantee a good night’s sleep whilst having a beneficial effect on your mental wellness. Which ASMR video or meditiation technique will you try first?
