People have been using ASMR to sleep for years, and it’s one of the most popular ways to use ASMR. The following are 10 ways people use ASMR to get a good night’s sleep.
10 Ways To Use ASMR To Sleep
Listen to ASMR tracks before bed.
There are many different ASMR tracks available online, and listening to them before bed can help you to relax and fall asleep more easily.
There are various genres of ASMR, so you can find tracks that suit your personal preferences.
Use ASMR to wind down before bed.
If you find it difficult to switch off at night, using ASMR can help you to relax and prepare for sleep. You can either listen to ASMR tracks or watch videos before getting into bed.
Try a variety of ASMR triggers.
Many different ASMR triggers can help you to relax and fall asleep.
Some common triggers include soft speaking, gentle whispering, crinkling sounds, and slow movements. Experiment with different triggers to see what works best for you.
Use headphones for maximum effect
ASMR is best experienced using headphones, as this allows you to focus on the trigger sounds and block out any other distractions.
If you don’t have headphones, try playing the track or video on a low volume so that you can still hear it but won’t be disturbed by other noises.
Focus on your breath
As well as focusing on the trigger sounds, focusing on your breath while listening to ASMR tracks or watching videos can be helpful.
It will help you to relax your body and mind and make it easier to fall asleep.
Visualize a peaceful scene
While listening to ASMR or watching an ASMR video, try picturing a peaceful scene in your mind.
It could be a beach, a forest, or anywhere else that makes you feel calm and relaxed.
Focusing on this image will help your mind and body to relax further.
Practice progressive muscle relaxation
Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in the body, one at a time.
It can help to reduce stress and promote relaxation. You can find progressive muscle relaxation exercises online or in books about meditation or relaxation techniques.
Try guided meditation
Guided meditation is another relaxation technique that can help you fall asleep. In guided meditation, you focus on your breath and listen to someone else’s voice guiding you through the meditation process.
Many guided meditations are available online or in apps such as Headspace or Calm.com.
You may also find it helpful to listen to a guided meditation before bed each night as part of your sleep routine.
Do some gentle stretching.
Gentle stretching can also help you relax physically and mentally before bedtime. You don’t need to do anything strenuous – simply focus on stretching any tight muscle groups.
For example, you could do some neck rolls, shoulder shrugs, arm circles, or ankle rotations.
Keep a sleep journal.
Keeping track of your sleep patterns in a journal can help you understand what helps (or doesn’t help) you to sleep better.
Each night, write down how long it took you to fall asleep, how many times you woke up during the night, how rested you feel when you wake up in the morning and anything else that may be relevant.
Over time, this will give you a better idea of what works (and doesn’t) to promote better sleep.