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? 

People are coping with the COVID pandemic in many ways. They’re streaming Netflix shows, playing video games, and making their scalps tingle. 

More than five million videos on YouTube induce ASMR. Interest is growing all over the world, including in the United States. In one year alone, searches for ASMR increased by more than 200 percent. 

Many people are curious about ASMR. They want a stress reliever for the pandemic, yet they are confused about what they find when they type in, “ASMR COVID.” What is ASMR, and what are the best ways to use it? 

Get acquainted with ASMR and you can become more relaxed today. Here is your quick guide. 

What Is ASMR? 

The autonomous sensory meridian response (ASMR) is a tingling sensation that occurs in the body. It starts in the scalp and radiates down into the back. 

Unlike most tingling, ASMR feels pleasant. It feels akin to static on the skin, vibrating but relaxing. Some people compare it to frisson, which is when a person receives chills from listening to great music. 

Scientists are still determining the cause of ASMR. There are many triggers that can produce it. No one trigger works for everyone, but there are some common ones that tend to have strong effects. 

Whispering is one of the most common triggers. The words themselves have little effect. It is the soft, soothing, and persistent sound that induces ASMR. 

Soft scratching and tapping are two other common triggers. This can include scratching the microphone with a brush. Tapping a table or the cover of a book can also create an effect. 

There are several distinct sub-genres of ASMR. “Intentional ASMR” is videos made for the purpose of inducing the effect.

“Unintentional ASMR” is videos that happen to produce the effect. Bob Ross’s television series, The Joy of Painting, induces ASMR because of Ross’s soft voice and his tapping paintbrush. 

Many creators incorporate roleplay. Since toying with the hair often induces the effect, there are many videos in which creators pretend to be hairstylists. 

Many people think that ASMR is a fetish or involves sex. Some video creators do incorporate sexual imagery into their work, but most do not. 

ASMR Benefits 

The biggest benefit of ASMR is that it is a stress reliever. A 2018 study found that it can slow the heart rate, inducing a sense of calm. Slowing the heart rate can also help people who have heart problems, reducing stress on their cardiovascular system. 

The same study examined social skills. Dozens of the study’s participants felt that they were more socially connected to people around them. This may be because many video creators sit close to the camera, creating a sense of intimacy.

ASMR can induce sleep. A 2018 meta-analysis found that ASMR sleep is easier and longer-lasting than other forms. 

Some creators have even made educational videos. A few popular videos go over what it is like to be tested for COVID and to receive a vaccine. These videos can educate people and encourage them to get a shot when it is available. 

The Best Ways of Using ASMR 

You can listen to ASMR over your computer’s speakers. But it may be hard to hear the soft noises in your video, especially if there is noise from outside. 

Wear over-the-ear headphones or earbuds. Turn the volume to a moderate level, loud enough that you can hear but soft enough that you don’t damage your hearing. Lean back in a comfortable chair and watch the video. 

If you are looking to induce sleep, you can watch a video in your bed. Try to avoid looking at the screen if possible.

Computer screens project a blue light that your brain interprets as sunlight. This can keep you up for longer periods. There are many videos that are sound-only, so you can listen to those. 

Try to avoid stopping the video if possible. Continuous soft noise induces the effect more than short bursts. 

Don’t eat or drink while watching a video. The sounds of chewing and swallowing can overpower the sounds of the video. 

Experiment with different kinds of ASMR and different producers. You may find a less common trigger that works well for you. 

You can watch a video with someone else, but most people watch videos on their own. This can increase the feeling of intimacy and connection with the content creator. 

Popular ASMR Videos 

Beginners can turn to popular channels like Jinx ASMR or Pelagea ASMR. These creators cover the most common triggers like soft tapping and whispering. Beginners can use these videos to determine what triggers work best for them. 

From there, you can find roleplay and scripted situations. Popular creators include Made In France ASMR. 

If you’re looking for COVID-related videos, you can watch ASMR Darling’s “ASMR Testing You For Corona Virus.” It goes through what a COVID test is like while using very calming triggers and imagery. 

You can find nearly every subject covered in an ASMR video. Type in a subject and follow it with “ASMR.” 

Best ASMR COVID Content

ASMR may be one of the best ways to respond to COVID. ASMR is a pleasurable tingling sensation that comes in response to certain noises. It can relieve stress and induce sleep. 

Listen to a video with a pair of headphones. If you are looking to fall asleep, find content that is sound-only. Here are some COVID related ASMR videos, enjoy!

Get the facts about ASMR. The ASMR is the Internet’s leading resource for ASMR enthusiasts. Read our guide to what ASMR feels like.