Insomniacs will go to practically any length to guarantee a good night’s sleep. This may include expensive mattresses, fancy oscillating fans and even prescription medications to bypass counting sheep for a one-way ticket to REM town.
One of the more unique tools at our disposal is autonomous sensory meridian response, otherwise known as ASMR. This tingling sensation, which typically begins at the scalp, is a reaction to specific, often repetitive noises that induce a state of well-being and relaxation.
ASMR sounds and videos come in a wide range of content types, from sketching and painting noises to whispering and rubbing objects together. They are also often tied to nostalgia or a sound that most people generally find soothing and comforting.
But as the practice surges in popularity, so have some of the more bizarre noises and scenarios that lull someone to sleep. And while we’re certainly not in the business of yucking someone’s yum, there is a fascination behind just why these out-of-the-box ASMR sources resonate.
Dr. Craig Richard, professor of biopharmaceutical sciences and founder of ASMR University, is an expert on the topic. As a result of his extensive research, he has published the book “Brain Tingles,” the first how-to guide for stimulating ASMR, relaxation and sleep. He is also the podcast host of “Sleep Whispers” and “Calm History” and has spoken about the subject in a Ted Talk titled Whispered Revolution.
We chatted with the industry pioneer about these more unusual ASMR trends and how anyone can create an environment to integrate them (and whatever massages the brain effectively) into your nighttime routine.
Examples of Unconventional ASMR
From gum smacking and nail filing to beverage slurping and repetitive tapping, there is a long list of more peculiar ASMR videos that are making the rounds in a positive way.
“The content of these ASMR videos seems counterintuitive to something that a viewer would find relaxing,” says Richard. “But often, the tingle triggers [actually] have less to do with the noise themselves and [more to do with] the ASMR artist behind it.”
“Some of the most bizarre ASMR video scenarios may be those that include simulations or role-plays of alien abductions, evil supervillains and classic monsters,” he shares. “The role-play still involves typical ASMR triggers of personal attention, whispering, slow movements and gentle sounds.”
“It is probably the same reason that when your neighbor’s kid dresses up as a zombie on Halloween, you find it endearing rather than frightening,” he adds.
This is particularly true for artists like Gibi ASMR and ASMR Darling, who have amassed millions of followers and developed a loyal fan base. While they’ve produced hundreds of more traditional ASMR videos with whispering, applying makeup or initiating a scalp massage, examples of their other videos include dressing up as an ogre and attending a Halloween party, respectively.
Why Some Kinds of ASMR Work Over Others
Personal preferences vary significantly and can be dependent upon a multitude of factors, but one of the most common goosebump-inducing qualities of an effective ASMR video is nostalgia.
“Some individuals may have a preference for specific ASMR triggers due to nostalgia, or to put it another way, a positive life experience,” explains Richard.” This is similar to why people like specific foods and music.”
“It usually involves a two-step process of early exposure and positive experience,” he adds, alluding that triggers often find themselves in unconventional noises and situations. If your beloved grandmother, for example, made a specific mouth sound when she spoke, then you may grow up to find this unique noise as a source of comfort if mirrored by an ASMR artist.
It takes a bit of research to comb through literally millions of YouTube videos, but if you can identify these distinct sounds or scenarios that bring you joy, a simple search could lead you to the content that does the trick.
How To Partake in ASMR for the First Time
Responding to triggers doesn’t come easily or naturally to many people. In fact, it may take quite a bit of trial and error before pinpointing what chills you out.
“Experimenting is the best way to find your best ASMR triggers,” advises Richard. “Think of ASMR triggers like a huge food buffet—you must sample a lot of items to find your favorites.”
Richard recommends going to YouTube, Apple Podcasts or Spotify to search for ASMR and sample at least 10 different content creators. This can help identify the shared qualities and types of performers that appeal most.
It’s also wise to start with the more common, scientifically proven triggers like whispering. Use that as a baseline and then determine if there are more precise elements, such as deep breaths, slow pacing or monotonous inflections, that can encourage head-to-toe butterflies and take the place of popping melatonin.
What To Do if You’re Not Experiencing ASMR Tingles
It can be frustrating, especially for the sleep-deprived, to experiment and not see any results. Richard shares a handful of tips to keep in mind as you embark on this journey of self-discovery.
- Be alone. Playing videos and sounds in a shared space can interrupt your sleeping partner’s bedtime hygiene and vice versa.
- Sit or lie in a comfortable spot. You don’t have to start in bed. Feel free to sit or take a relaxing yoga pose as you clear the mind and focus entirely on the audio.
- Dim the lights. A darker environment is more conducive to zoning out, as it eliminates visual distractions.
- Try different formats. Many people assume that peak ASMR can only be achieved through videos, but podcasts and audio files are also beneficial.
For a more detailed, step-by-step approach, Richard recommends the following:
“Begin by watching some of your favorite ASMR videos while sitting upright in bed. After about 15-30 minutes, turn off all sources of light (i.e., room lights and mobile screens), lie down and switch to ASMR audio, such as an ASMR podcast. Close your eyes as you listen to the voices, sounds and stories in ASMR podcasts—the audio will help distract and relax your brain. To prevent your ASMR audio from disturbing anyone else near you, you can listen through small, flat, pillow-friendly headphones.”
When Not To Rely on ASMR
While ASMR has proven to be an effective tool for millions of people, there are many who may not benefit.
“If you are having trouble falling asleep because your mind is racing at bedtime, ASMR videos may not be the best choice,” suggests Richard. “The light from ASMR videos may also inhibit melatonin production, making it harder to fall asleep.”
Instead, go back to basics and opt for more traditional methods such as a white noise machine or nature soundtrack to see if auditory additions alone are the issue.
Don’t Shut Down the Chance of Good Shut-Eye
There is nothing more frustrating than a never-ending quest to find sleeping tools and remedies, and there is nothing more frustrating than knowing a popular sleep trend works for everyone except you.
If you’re struggling to catch Zzz’s and are seeking alternatives to your routine, give ASMR a shot. And if the standard videos aren’t working, perhaps a more bizarre, highly specific scenario will literally tickle your fancy. You don’t know until you try, and when sleep is on the line for an insomniac, you literally have nothing to lose…except more sleep.
