Quick answer
ASMR triggers are sounds, sights or sensations that can bring a pleasant tingling response to some people. Whispering, personal attention, tapping and slow movements are common examples. Responses vary: a sound can be soothing to one person and irritating to another.
Some people use ASMR to unwind at bedtime, but it has not been established as a treatment for chronic insomnia.
More information on the ASMR trend. I really think this whole ASMR thing could take off. I’ll keep monitoring it for its usefulness for sleep. I don’t think ASMR is going to go away though
15 ASMR triggers to explore
These examples are drawn from common ASMR media and community descriptions, not a definitive ranking. You do not need to experience tingles for a sound to be enjoyable.
- Whispering: quiet, close-up speech.
- Soft-spoken reading: a calm voice reading or telling a story.
- Personal-attention role-play: simulated haircuts, spa visits or other attentive interactions.
- Gentle tapping: fingers tapping wood, glass or other surfaces.
- Light scratching: soft sounds made on textured materials.
- Turning pages: the rustle of a book or magazine.
- Hair or microphone brushing: the sound and sight of slow brushing.
- Crinkling: paper, foil or packaging handled gently.
- Pouring liquids: trickling, bubbling or stirring sounds.
- Keyboard typing: a steady pattern of keystrokes.
- Slow hand movements: watching deliberate, gentle gestures.
- Drawing or painting: soft brushstrokes and a quiet demonstration.
- Fabric sounds: folding or rubbing a textured cloth.
- Slime or putty: stretching and handling a pliable material.
- Eating sounds: chewing or crunching; these are relaxing to some people and unpleasant to others.
How to try ASMR at bedtime
- Choose a familiar, gentle sound and set a comfortable low volume.
- Use audio with the screen off or dim the display; set a timer so playback ends automatically.
- Try one trigger at a time for a few minutes. Switch it off if it is irritating, distracting or keeps you awake.
- Keep your usual sleep routine and avoid feeling pressure to get tingles.
What the research says
In a 2015 survey, 475 people who already experienced ASMR described why they used ASMR media and which triggers they noticed. Many reported using it for relaxation or sleep, but those self-reports do not prove improved sleep. A 2018 study also observed changes in mood and physiology among ASMR experiencers; it did not establish an insomnia treatment.
Read our breakdown of the original ASMR study. For persistent sleep difficulties, a clinician can discuss established options; the National Heart, Lung, and Blood Institute describes cognitive behavioral therapy for insomnia as a usual first treatment for long-term insomnia.
Frequently asked questions
What are some common ASMR triggers?
Whispering, personal attention, tapping and slow movements are frequently reported examples. Preferences differ.
Why don’t I feel tingles?
Not everyone experiences ASMR. A sound may still be enjoyable without causing tingles, and there is no need to force a response.
Can ASMR treat insomnia?
Some listeners use it to relax, but current research has not established it as a treatment for chronic insomnia.
Are visual triggers possible?
Yes. Some people describe a response to slow hand movements, brushing or other visual cues, often alongside sound.
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