ASMR, short for Autonomous Sensory Meridian Response, refers to a tingling sensation that people experience, starting from the scalp and extending throughout the body, in response to specific audio-visual stimuli (Brito, 2022). Common ASMR triggers include whispering, tapping, and receiving personal attention. In recent years, ASMR has gained popularity on social media platforms, with users claiming that it contributes to relaxation and improved sleep. This article aims to delve deeper into the effects of ASMR and whether it indeed plays a role in enhancing sleep quality.
The Stimulating Aspect:
ASMR activates brain regions that heighten arousal and produce stimulating responses. Physiologically, studies led by Poerio and others have found that ASMR is associated with a reduction in heart rate and an increase in skin conductance levels (Poerio, 2018). Skin conductance measures the skin's electrical conductivity and reflects the degree of psychological or physiological arousal induced by cognitive or emotional factors (GSR/EDA). An elevation in skin conductance levels typically signifies heightened excitement and arousal, while a decrease in heart rate is often associated with relaxation and sleep. Furthermore, Valtakari's research revealed that ASMR stimulation leads to pupil dilation, a physiological response akin to increased skin conductance (Sakurai, 2023). Pupil dilation is controlled by the autonomic nervous system and signals an increase in arousal. Regarding ASMR's impact on the brain, Lochte and colleagues conducted studies using functional magnetic resonance imaging (fMRI) on participants experiencing ASMR. They discovered that individuals who experienced ASMR exhibited significant brain activation in regions linked to both reward and emotional arousal. The brain activation patterns observed during ASMR displayed similarities to those previously observed in musical frisson, as well as affiliative behaviors (Lochte, 2018). This alignment with musical frisson and affiliative behaviors underscores ASMR's stimulating aspect, as activation in reward-associated brain regions tends to heighten arousal.
The Calming Aspect:
In terms of ASMR's relaxing and calming effects, many reports suggest that ASMR can aid in stress reduction, sleep improvement, and relaxation (Sakurai, 2023). Lee and collaborators, utilizing electroencephalography (EEG), found that ASMR combined with binaural beats can facilitate the transition to sleep for listeners. This combination of auditory stimuli has the potential to induce brainwave patterns conducive to sleep while maintaining a psychologically comfortable state for the user (Lee, 2019). The findings from Cash and others demonstrate ASMR's potential use as a stress management technique. However, the inclusion of a placebo effect in their research suggests that individuals' familiarity with ASMR may influence their responses to ASMR-related stimuli. ASMR's capacity to induce relaxation may be more pronounced among ASMR enthusiasts (Cash, 2018).
Conclusion:
Autonomous Sensory Meridian Response (ASMR) as research suggests encompasses both a calming and soothing aspect, as well as an exhilarating and stimulating dimension (Sakurai, 2023) Relaxation and stimulations might be counter-intuitive responses. However, the combination of responses can assist users to sleep while maintaining a psychologically pleasant state. Notably, these benefits may be more pronounced among open-minded individuals who willfully seek out the experience of ASMR. As the research on ASMR continues to grow, it opens doors to understanding how audio-visual stimuli can play a role in enhancing our overall well-being, particularly in the realm of relaxation and sleep improvement.
References:
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