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Using Relaxing ASMR to Sleep Better – 5 Pro Tips

ASMR, autonomous sensory meridian response, is a sensation that creates a pleasant, soothing sensation, such as a light tingling sensation and deep relaxation. ASMR is typically used to reduce stress and tension and improve sleep. It varies in subtle and light sounds, such as whispering, rustling of leaves, shuffling papers, or similar quiet sounds.

ASMR content is available on different streaming platforms and ranges from ASMR videos and YouTube videos with colorful, soothing visuals to sound clips that feature a range of ASMR content to help you sleep better.

As this relaxing technique has become more widespread and popular in recent years, many people enjoy the effects of ASMR and how it provides a positive, soothing reaction in the body and mind.

If you’re new to exploring ASMR media and want to experience its benefits, there are helpful tips to prepare so that you have a calming environment that’s ideal for listening to soft, relaxing sounds. Over the past few years, the nature of ASMR has evolved extensively to include unique, signature sounds and layers of soundscapes to enjoy for a brief time or for hours.

1. Create a Calm Environment for Sleeping

Is your sleeping environment too bright or distracting? Do you have the appropriate amount of bedding, such as comfortable pillows, a weighted blanket, and other items that improve your relaxation? Creating a calming space with minimal lighting and distractions is important as you prepare for sleep. You can add a scented candle, crystals, or a dim light to enhance your sense of ease.

2. Explore Unintentional ASMR to Find Calming Sounds

Do you find specific sound effects naturally satisfying or relaxing? Do whispered ASMR sounds give you brain tingles, or do you enjoy the sensation from ear cleaning, slime, brushing, or a crackling fireplace? If you enjoy simple, everyday sounds, you can incorporate these into your ASMR sound mix to personalize which sounds provide the best experience for a good night’s rest.

woman sleeping with a pillow

3. Mix Sounds and Add Binaural Beats

Binaural beats can be a simple but effective way to bring about an instant sense of calm, along with your favorite ASMR sensation. You’ll find many helpful combinations of binaural beats and unique sounds within the ASMR community, which often experiments with different blends or mixes to create the desired, relaxing effects.

One of the best advantages of ASMR is the ability to combine various background sounds and binaural beats with your favorite, distinct sounds. For example, the crackling of a vinyl record against a light rain, or binaural beats with a waterfall, can amplify the effects of relaxation and sleep. You can also lower the volume of one or more sounds while increasing others, based on the observed effects ASMR has on your body and mind.

4. Add Visuals and Sounds to Layer the ASMR Experience

Consider beginning your ASMR experience with one simple sound, such as the crinkling of paper or soft whispers that give ASMR tingles. After a while, you may find that other sounds, such as a river, rainfall, birds singing, or stirring sounds, complement a gentle whispering ASMR can trigger a deeper relaxation, which is ideal for sleep.

As you explore more layers of sounds, you’ll also discover many popular ASMR videos, including relaxing ASMR videos and creative content from various ASMR artists. There are many wonderful soundscapes, such as forest, wilderness sounds, the wind blowing through the trees, and a distant thunderstorm.

Many ASMR YouTubers offer visually stimulating videos that amplify the sensation of your favorite sounds, which can help you ease into a deep, peaceful sleep. Alternatively, you can add a small water fountain, pictures of nature, and similar items in your room to create a more visually relaxing space.

5. Enhance the Benefits of ASMR With Meditation

ASMR’s quiet, crisp, and natural sounds are ideal for meditation and gentle exercise, such as yoga. You may find that alternating between soft music and ASMR sounds can prompt a more calming experience, especially as you prepare for deep rest.

You’ll also find a pleasant response from your body and a soothing sensation for your mind when you integrate the benefits of ASMR with gentle activities and personal attention.

Ideally, as you enjoy the ASMR phenomenon, you’ll experience tingles throughout your body, from the back of your neck, scalp, and shoulders to other areas, where you’ll also feel a release of tension, which helps you to relax.

The sensations you’ll notice can range from chills and tingles to slight peaks of excitement and pleasure, often described as a “brain orgasm.”

trees against the night sky

Getting the Most Out of the ASMR Experience

A growing number of studies indicate that ASMR benefits reduce stress and anxiety and improve your sleep and mental health. The ASMR community offers amazing videos, sound clips, and compilations that lift your mood, reduce pain, and give you a better night’s rest.

Many ASMR recordings are designed to create a specific effect: a relaxing tingling sensation, a greater focus on studying or work, or a good night of sleep.

You’ll find many ASMR videos that are easy to incorporate into your life, whether you’re looking for just a few minutes of calming sounds or several hours of long-lasting content.

After a while, you’ll get accustomed to the type of sounds and binaural beats that work best for your routine and improve your sleeping habits.

Final Thoughts

Whether exploring a wide range of ASMR sounds and binaural beats or just starting with calming nature sounds, you’ll find unlimited opportunities in the autonomous sensory meridian response world.

You’ll find many ASMR artists specialize in various types of sounds, from simple, singular crackling, folding, or whispering sounds, or more elaborate layering of background sounds and binaural beats, depending on what you prefer.

Preparing your home or space where you can relax and get the most out of ASMR’s benefits is essential.


  • Nature Sound Retreat

    We're the group of holistic healers with a passion for sound therapy, meditation, and the benefits that music and noise can offer our bodies and minds. With over 10 years of experience teaching others about inner peace and how to achieve it with ease, we hope to share that knowledge on Nature Sound Therapy for you to enjoy for yourself.

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