ASMR and Your Bedtime Routine

By Dr. Dan

Family physician, board-certified in lifestyle medicine, and Editor in Chief of Dr. Dándote Salud.

By Mike

Cuban-trained physician, published medical researcher, and Chief Content Officer (CCO) at Dr. Dándote Salud

Published November 9, 2026 3 MIN READ

Leer en español

MONDAY · NOVEMBER 9, 2026

ENGLISH EDITION

THIS WEEK / SLEEP AND RELAXATION

ASMR: What Science Says, and How to Try It Wisely

A quiet video can feel like a welcome pause at the end of the day. How do you tell if it belongs in your bedtime routine?

Hello,

A stylist pauses to smooth one last strand of hair. Those tiny finishing touches are what Dr. Dan found most calming when he tried ASMR videos after hearing about them from patients.

ASMR is the pleasant tingle some people feel on their scalp or at the back of their neck when they hear a whisper or watch a slow movement. The same sounds and gestures can feel soothing even if you never get the tingles.

Read the article →

A CLOSER LOOK

What researchers have measured

In one lab study, heart rates slowed slightly in people who experienced ASMR. In a small sleep trial, people in both the ASMR audio group and the group that heard a different recording reported better sleep. How much ASMR itself contributed to the improvement is still an open question.

YOUR STEP THIS WEEK

Give the video a stopping point

Choose a short video before bedtime, keep the volume low, and turn off autoplay.

When the video ends, note whether you feel more relaxed. The next morning, jot down how long you think it took to fall asleep and how rested you feel.

Try this for a week or two. If watching pushes your bedtime later, try an earlier session.

BETWEEN EDITIONS

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Your questions matter, too.

What would you like us to explain in a future newsletter? Let us know in the comments.

Thanks for reading. See you next Monday.

Dr. Dándote Salud

An educational platform created by Dr. Dan, a family and lifestyle medicine physician.

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About the authors:

Dr. Dan

Dr. Dan, founder and Editor-in-Chief of Dr. Dándote Salud, is a practicing physician in the United States and oversees the medical accuracy and editorial integrity of all published content. He shares clear, evidence-based health education to help people make informed decisions and build sustainable healthy habits.

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Mike

Dr. Mike, a medical school graduate from Cuba, co-host of the podcast, and Content Director of Dr. Dándote Salud, combines experience in scientific research, digital communication, and editorial strategy to make health education clear, practical, and trustworthy. He has contributed as a co-author to scientific publications in the United States and leads the production and execution of educational content across multiple platforms.

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