Does ASMR really help with sleep?

Insomnia, a major global problem, with statistics showing that over 40% of Thais suffer from it and more than 1 in 5 people worldwide work at night. Coupled with the surging COVID-19 situation that has exacerbated stress, the problem of insomnia has escalated. Each person has different ways to solve the problem, but one of the most popular methods currently is ASMR, a new type of YouTube video that will open up the world of sound for you.

Let's get to know what ASMR is.

ASMR stands for Autonomous Sensory Meridian Response. In simple terms, ASMR is an inexplicable feeling of relaxation triggered by hearing, seeing, or touching certain things. Examples of ASMR that we encounter in daily life include the sound of rain, wind, crashing waves, soft music, or simply daydreaming without a specific focus.

Rain from roof: Does ASMR really affect sleep?

What does ASMR help with?

The purpose of creating ASMR clips is to help relieve stress and make it easier and more comfortable to fall asleep. Additionally, many ASMR clips incorporate natural sounds and white noise, which are therapeutic sound waves that help stimulate memory, improve concentration, and focus. Moreover, ASMR sounds can also help alleviate chronic pain.

Young man relaxing and listening to music with headphones

How does ASMR affect sleep?

It is said that ASMR sounds help us feel calm, relaxed, and less anxious because these sounds are combined with brainwave frequencies ranging from delta to alpha. We have research to support these assumptions:

Giulia Poerio, one of the first researchers to study ASMR to understand brain processes and the influence of sound, conducted an experiment where subjects listened to ASMR clips for an extended period. The results showed that the subjects had a significantly reduced heart rate compared to those who did not watch, and they also reported feeling more relaxed and falling asleep more easily.
Research from Swansea University in England had a group of participants listen to ASMR sound clips for over 3 hours and then complete a questionnaire. The results showed that over 80% of participants reported that it helped reduce depression and negative emotions, and another 38% said their chronic pain decreased.
Another interesting experiment from Sheffield University in England divided participants into two groups. One group watched ASMR clips, and the other watched clips of other types. The results showed that the group who watched ASMR clips had an average heart rate reduction of 3.14 bpm, and felt calmer and more relaxed compared to the group who did not watch them.

Woman undergoing EEG brain wave test to study ASMR and sleep

It's clear that sound can genuinely enhance brain function and mental health. However, it's crucial to use an appropriate volume level, as excessive loudness can lead to the release of cortisol, the stress hormone.

Conclusion

While ASMR offers numerous benefits, it's undeniable that many people still don't understand or resonate with it; some even find it irritating. However, for ASMR to be effective, the first step is to be open-minded. You need to listen for an extended period. When you focus on the sounds and begin to imagine along with them, your body and mind will gradually relax.