Are ASMR videos really therapeutic?

Soft whispers. Slow tapping. The gentle rustle of paper or brushing sounds through headphones.

If you’ve used ASMR videos to unwind or settle before sleep, you’re not alone. Millions of people around the world tune in for the soothing effects. But do these videos really help with anxiety and sleep difficulties? And can they be considered therapeutic?

What is ASMR?

ASMR stands for Autonomous Sensory Meridian Response. It refers to a tingling sensation, often felt on the scalp and down the back of the neck, in response to certain audio or visual triggers. These might include soft whispering, tapping, brushing sounds, or slow, repetitive hand movements.

The term was coined in 2010 by Jennifer Allen, who wanted to describe this sensory phenomenon in a way that sounded more neutral and clinical. While not everyone experiences the tingles, many people report feeling calm, comforted, or even sleepy while watching or listening to ASMR content.

Why do people watch ASMR videos?

For many, ASMR videos provide a reliable way to wind down. Some viewers use them to relax after a long day, while others rely on them to help manage symptoms of anxiety, overstimulation, or insomnia.

ASMR content often feels intimate and personal, like someone speaking softly just for you, or helping you with a task in a slow, deliberate way. That sense of care, even if it's simulated, can be soothing. And because the videos are free, easy to access, and require no special equipment, they’ve become a popular self-soothing strategy.

ASMR can also become part of a calming ritual before bed. The predictability of the sounds, pacing, and gentle tone can signal to the brain that it’s time to rest.

Are there mental health benefits to ASMR videos?

Emerging research suggests ASMR might offer more than just comfort. It may genuinely reduce stress and support emotional regulation. A 2024 study found that ASMR exposure is linked to decreased heart rate, improved mood, and even better short-term memory. Those who experience the “tingles” often report stronger effects, though benefits aren’t limited to them.

Sleep is also one of the most common reasons people turn to ASMR. A large online survey found that 82% of respondents used ASMR to help them fall asleep. Some studies have even shown measurable changes in sleep quality after ASMR use, including among medical students under high stress.

While it’s not a cure for chronic insomnia, ASMR can help people settle, reduce pre-sleep worry, and create a consistent bedtime routine, especially when paired with other good sleep practices.

Neuroscience is also beginning to offer some clues. Brain scans show that people who respond to ASMR often have activity in regions linked to emotional processing, empathy, and self-awareness. Physiologically, they tend to show reduced heart rate and increased skin conductance. These are signs of relaxation with focused attention.

In short, ASMR appears to create a unique combination of calmness and sensory engagement. This may explain why some people find it so helpful for managing stress or winding down.

Are there any risks or downsides?

ASMR doesn't work for everyone

Not everyone experiences ASMR in the same way. Some people feel the characteristic tingles and sense of relaxation, while some people find the sounds irritating, distracting, or even unsettling.

Overuse can reduce its effectiveness

Like many tools for self-soothing, ASMR can become less effective over time if it’s used too frequently or in the same way. Some people report “ASMR fatigue,” where the content that once felt calming no longer has the same effect. 

It’s not a replacement for therapy

While ASMR may reduce symptoms of anxiety or stress in the moment, it’s not a treatment for underlying mental health issues. If symptoms persist or interfere with daily life, it’s important to speak with a mental health professional.

ASMR can be part of a self-care plan, but it’s not a substitute for therapy, medication, or other interventions when they’re needed.

Gentle relief, not a silver bullet

ASMR won’t work for everyone, and it certainly isn’t a magic fix. But for those who respond to it, it can offer a simple, safe, and affordable way to settle the nervous system, manage anxiety, or ease into sleep.

If you find ASMR comforting, it may be worth making it part of your wind-down routine. This can be especially effective when combined with other healthy habits like limiting caffeine in the evening, keeping a regular bedtime, and reducing screen exposure before sleep.

And if anxiety or sleep problems are causing you distress or interfering with daily life, consider speaking with a psychologist. Therapy can offer long-term strategies to support mental health and improve your sleep patterns.