Can ASMR Help with Anxiety or Sleep Problems?

In recent years, Autonomous Sensory Meridian Response (ASMR) has gained significant popularity as a relaxation technique. ASMR involves experiencing a tingling sensation in response to specific audio or visual triggers, often accompanied by a feeling of deep relaxation. But can ASMR actually help with anxiety or sleep problems? In this blog post, we will explore the potential benefits of ASMR for managing anxiety and improving sleep, backed by scientific research and expert opinions.

The Relaxing Effect of ASMR

ASMR has been reported by many individuals to induce a state of deep relaxation and calmness. The soft whispers, gentle tapping, and soothing sounds commonly found in ASMR videos can create a comforting and tranquil environment. While personal experiences vary, some individuals find that engaging with ASMR content helps them unwind and alleviate stress.

The Role of ASMR in Anxiety Management

Anxiety disorders are prevalent, affecting millions of people worldwide. While ASMR is not a substitute for professional treatment, some studies suggest that it may offer temporary relief from anxiety symptoms. In a study published in PLOS ONE (Barratt & Davis, 2015), researchers found that participants who engaged in ASMR experienced a significant reduction in heart rate and increased feelings of relaxation compared to a control group. This suggests that ASMR could potentially help manage anxiety by promoting a state of calmness.

ASMR and Sleep Quality

Many individuals struggle with sleep-related issues, such as insomnia or difficulty falling asleep. ASMR’s ability to induce relaxation and calmness may contribute to improved sleep quality for some people. In a study published in Frontiers in Psychology (Poerio et al., 2018), researchers found that individuals who experienced ASMR reported improved sleep quality and decreased insomnia symptoms. ASMR may help individuals create a soothing pre-sleep routine, promoting a more relaxed state conducive to better sleep.

Expert Opinions on ASMR

Experts in the field of psychology and sleep have also weighed in on the potential benefits of ASMR. Dr. Craig Richard, a professor of biopharmaceutical sciences and creator of, suggests that ASMR can activate the parasympathetic nervous system, leading to relaxation and stress reduction. Additionally, Dr. Giulia Poerio, a leading researcher in ASMR, highlights that ASMR may help individuals regulate emotions, potentially benefiting those with anxiety.


While the research on ASMR is still emerging, there is growing evidence to suggest that ASMR can provide relaxation and potential benefits for managing anxiety and improving sleep quality. However, it’s important to note that individual experiences may vary, and ASMR should not replace professional treatment for anxiety or sleep disorders. If you’re interested in exploring ASMR, consider incorporating it into a comprehensive self-care routine, alongside other evidence-based strategies for anxiety and sleep management.


  1. Barratt, E. L., & Davis, N. J. (2015). Autonomous Sensory Meridian Response (ASMR): A flow-like mental state. PLOS ONE, 10(7), e0144499.
  2. Poerio, G. L., Blakey, E., Hostler, T. J., & Veltri, T. (2018). More than a feeling: Autonomous sensory meridian response (ASMR) is characterized by reliable changes in affect and physiology. Frontiers in Psychology, 9, 757.