ASMR and Sleep

What is ASMR?
ASMR stands for Autonomous Sensory Meridian Response, which is a term used to describe
a tingling sensation that some people experience in response to certain auditory, visual, or
tactile stimuli (Psk. Özlem Tokgöz, 2020). This sensation typically begins in the scalp or neck
and travels down the spine and can sometimes extend to the limbs (Mahady et. al., 2023).

ASMR is often triggered by gentle, repetitive sounds, such as whispering, tapping, or

crinkling, but can also be triggered by visual stimuli, such as watching someone perform a
repetitive task, or even by certain smells or touch (Psk. Özlem Tokgöz, 2020). Many people
find these sensations pleasurable and relaxing and use them to help reduce stress or fall asleep
(Mahady et. al., 2023).

Although there is still limited scientific research on ASMR, some studies suggest that
it may be associated with changes in brain activity and neurotransmitter levels, particularly
those involved in relaxation and emotional processing. However, more research is needed to
fully understand the phenomenon of ASMR and its potential benefits (Mahady et. al., 2023).

What happens in brain when we are asleep?

In order to understand how ASMR works, we need to understand what happens in our brain
during sleep. During sleep, the brain undergoes various changes in activity and structure
(Blumberg et al., 2020). The brain goes through different stages of sleep, which can be
broadly categorized into two types: rapid eye movement (REM) sleep and non-rapid eye
movement (NREM) sleep (Blumberg et al., 2020).

In NREM sleep, the brain activity slows down and becomes more synchronized, with
a decrease in overall metabolic activity. This stage can be further divided into three sub-
stages, each characterized by different patterns of brain activity and electrical signals (Foster,
2020).

During REM sleep, the brain becomes more active and resembles wakefulness in some
ways. REM sleep is associated with dreaming, and the brain's activity during this stage is
similar to that of when we are awake (Blumberg et al., 2020). However, our muscles become
temporarily paralyzed during REM sleep to prevent us from acting out our dreams.
 Overall, sleep plays an important role in consolidating memories, processing
emotions, and restoring the body's energy levels. While we sleep, the brain also clears out
waste products that accumulate during wakefulness (Foster, 2020).

ASMR and Sleep

Many studies was conducted on the subject of the relationship between ASMR and sleep,
relaxation and ASMR’s tingling feeling. Poerio et al. (2018) conducted two studies to
examine the effects of ASMR. Study 1 used a mixed design with ASMR group and video type
as variables. 1002 participants completed the study, with 813 identifying as experiencing
ASMR. ASMR participants reported experiencing more tingling, excitement, and calmness,
and less stress and sadness while watching ASMR videos compared to non-ASMR
participants. Study 2 aimed to replicate these findings in a controlled laboratory setting and
examined the unique physiological response to ASMR. Participants self-selected an ASMR
video clip and watched a standardized video clip that produced reliable ASMR response in
Study 1. Difference scores were calculated for changes in affect and physiology to examine
whether they were specific to ASMR videos (Poerio et al., 2018).

Study 2 had a 2 x 3 mixed design with ASMR group (ASMR participant vs. non-
ASMR participant) as the between-subjects variable and video type (control video vs. ASMR
standard video vs. ASMR self-selected video) as the within-subjects variable (Poerio et al.,
2018). The study had 110 participants, 56 of whom self-identified as ASMR experiencers and
were matched with 56 non-ASMR experiencers based on age and gender. The dependent
variables were the frequency of tingles experienced during each video and changes in affect,
heart rate, and skin conductance level for each of the two ASMR videos. Ethical approval was
obtained, and participants provided informed consent. They rated their tingling and affective
responses after viewing each video, and physiological responses were recorded during each
video. The order of the three videos was counterbalanced, and the study lasted approximately
six months. Finally, ASMR participants were asked to rate their ASMR experience during the
study compared to daily life (Poerio et al., 2018).

Autonomous Sensory Meridian Response (ASMR) is a pleasant, calming, tingling

sensation that some people experience when exposed to specific audio-visual triggers (Poerio
et al., 2018). Unlike other similar sensory experiences, ASMR has not received much
scientific attention. Two studies were conducted to examine whether ASMR is a reliable and
physiologically rooted experience that benefits physiological and psychological health. The
findings of both studies showed consistent evidence that ASMR videos elicit tingling
sensations and promote positive affect (calmness and excitement) in individuals who
identified as having ASMR, and only when they watched ASMR videos. Additionally, ASMR
was found to be an arousing experience that increases feelings of connectedness. However,
ASMR was not associated with sexual arousal. The physiological response profile of ASMR
is different from that of aesthetic chills. ASMR may offer an opportunity to better understand
individual differences in the ability to experience emotional complexity and the potential
positive effects of mixed emotional experiences on health and well-being. The study has
several limitations, including the self-selected sample of participants who identified as
experiencing ASMR without independent verification of their ASMR status (Poerio et al.,
2018).

The study of Barratt and Davis (2015) "Autonomous Sensory Meridian Response
(ASMR): a flow-like mental state" aimed to examine the characteristics of Autonomous
Sensory Meridian Response (ASMR), a sensory phenomenon characterized by a tingling
sensation in the scalp, neck, and upper back, and associated with positive emotional
experiences (Barratt & Davis, 2015). The study included 2,532 participants who completed an
online survey that included questions about demographics, ASMR triggers and characteristics,
and personality traits. The majority of the participants were female (82%) and from North
America (67%) (Barratt & Davis, 2015).

The study used a mixed-methods approach to analyze the survey data. Quantitative
data were analyzed using descriptive statistics, chi-square tests, and multiple regression
analysis to examine the relationships between ASMR triggers, characteristics, and personality
traits. Qualitative data were analyzed using content analysis to identify themes related to
ASMR experiences (Barratt & Davis, 2015).

The results showed that the most common ASMR triggers were whispering, personal
attention, and tapping sounds (Barratt & Davis, 2015). The most frequently reported ASMR
sensations were tingling in the scalp, followed by a feeling of relaxation and calmness.
Multiple regression analysis showed that personality traits, including openness to experience
and neuroticism, were significantly associated with ASMR frequency, intensity, and duration
(Barratt & Davis, 2015).

The qualitative analysis identified three themes related to ASMR experiences: the
importance of sensory stimuli, the role of social connection, and the therapeutic nature of
ASMR (Barratt & Davis, 2015). The study concludes that ASMR is a flow-like mental state
characterized by a tingling sensation in the scalp, neck, and upper back, associated with
positive emotional experiences, and triggered by specific sensory stimuli. The study also
highlights the potential therapeutic benefits of ASMR, including stress reduction and
relaxation (Barratt & Davis, 2015).

Also in the study of Hardian et al. (2020) researchers aimed to investigate the effect of
Autonomous Sensory Meridian Response (ASMR) stimulation o. The study involved 50
participants who were randomly assigned to either the ASMR group or the control group. The
ASMR group received ASMR videos, while the control group received relaxation videos for
14 days. The participants' sleep quality was assessed before and after the intervention using
the Pittsburgh Sleep Quality Index (PSQI) (Hardian et al., 2020).

The results of the study showed that there was a significant improvement in sleep
quality among the participants who received ASMR stimulation (Hardian et al., 2020). The
ASMR group showed a significant decrease in PSQI score after the intervention, indicating an
improvement in sleep quality, while the control group showed no significant changes. The
study also found that there was a significant decrease in sleep latency, indicating that the
participants fell asleep more quickly after the ASMR intervention (Hardian et al., 2020).

The study's findings suggest that ASMR stimulation could be an effective intervention
for improving sleep quality among medical students (Hardian et al., 2020). The authors of the
study suggest that the use of ASMR videos could be a low-cost and non-invasive way to
improve sleep quality in populations experiencing sleep problems. The study's limitations
included a small sample size and a short intervention period. Further studies are needed to
confirm the effectiveness of ASMR stimulation in improving sleep quality in different
populations and for longer intervention periods (Hardian et al., 2020).

“Multiple studies have stated that autonomous sensory meridian response (ASMR)
induces relaxation. ASMR is defined as a static tingling-like sensation across the
scalpandback of the head,experienced by some people in response to specific audio and
visualtriggers like tapping, whispering, and slow hand movements. This study explores
the relaxation states and the stress states on which ASMR videos have the highest impact.
Data from 60 college students with a mean age of 22 years and a standard deviation
of1.12 were collected for this study, among which 30 were assigned to an experimental
group and 30 were assigned to acontrol group single blindly. The relaxation states and
stress states were measured using Smith Relaxation Scale Inventory (SRSI) for the
pretest and Smith Relaxation Posttest Inventory (SRPI) for the posttest. The
experimental group watched an ASMR video, and the control group watched a neutral video
between the pretest and posttest. SPSS version 16 was used for data analysis. The result
suggested a significant increase in sleepiness after watching the ASMR video
(significant difference).” (Yusaira & Bennett, 2021)
References
Barratt, E. L., & Davis, N. J. (2015). Autonomous Sensory Meridian Response (ASMR): a flow-like mental
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Blumberg, M. S., Lesku, J. A., Libourel, P., Schmidt, M. A., & Rattenborg, N. C. (2020). What Is REM Sleep?
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Psk. Özlem Tokgöz Özsoylar. (2020, December 23). ASMR NEDİR? İYİ HİSSETTİRİR Mİ? [Video]. YouTube.
https://www.youtube.com/watch?v=msMJnRuXwhY
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