Yoga Nidra for Sleep

In today’s fast-paced world, switching off can feel harder than ever, making restful sleep difficult to achieve. Yoga Nidra, often called ‘yogic sleep,’ is a deeply relaxing practice that goes beyond traditional rest, guiding you into a state between waking and sleeping to encourage deep restoration.

Backed by science and rooted in ancient Indian wisdom, Yoga Nidra has been shown to improve sleep quality, ease stress, and support overall wellbeing. In this article, we’ll explain what Yoga Nidra is, how it works, and how to make it part of your wind-down routine for a calmer mind and a better night’s sleep.

Yoga Nidra, from the Sanskrit words yoga (meaning union) and nidra (meaning sleep), is an ancient practice that originated in India. Traditionally used by yogis to access deep rest and heightened awareness, it’s a form of guided meditation that leads you into a state between wakefulness and sleep.

Unlike typical meditation, it doesn’t require intense focus. Instead, it gently guides you through a series of relaxation steps, making it easy to follow, whether you’re a beginner or an experienced practitioner. With its ability to ease stress, calm the nervous system, and promote emotional and mental balance, Yoga Nidra is now embraced worldwide as a soothing tool for both sleep and anxiety.

Not to be confused with regular Yoga, practising Yoga Nidra requires a systematic approach, ensuring each step is performed with intention. Here are some simple steps to achieving total relaxation and restoration:

1. Set the scene: Choose a quiet, distraction-free space where you feel at ease, ensuring the room is at a comfortable temperature. Using soft lighting or candles can help invoke a calming atmosphere. Consider utilising calming background sounds to create a more tranquil setting.
2. Get in the Shavasana pose: Start by lying flat on your back. Let your arms rest gently by your sides, palms facing up. Use cushions or a blanket if needed for extra comfort.
3. Settle your breath: Begin with a few deep breaths, allowing your body to feel grounded. Focus on the natural rhythm of your breathing to calm the mind and ease into the moment.
4. Set your intention (Sankalpa): Think of a short, positive statement, your Sankalpa. This could be something like ‘I am calm’ or ‘I welcome rest.’ It’s a promise to yourself, helping guide your focus and nurturing personal growth.
5. Scan the body: Bring awareness to each body part, one at a time, from your toes to the top of your head. This helps release tension and invites a sense of calm throughout.
6. Visualise and relax: Think of peaceful scenes or calming sensations. These visualisations help deepen the relaxation and keep your mind lightly engaged.
7. Stay aware: Unlike sleep, the aim is to stay in a restful state of awareness. There’s no need to concentrate hard, just notice what thoughts and feelings come and let them pass.
8. Ease back slowly: Take your time returning to the present. Wiggle your fingers and toes, stretch gently, and open your eyes when you’re ready.

To reap the full benefits of Yoga Nidra, it’s important to find the right balance of duration and frequency. Sessions should typically last between 20 and 45 minutes, giving you enough space to fully relax and move through each part of the practice without falling asleep. If you’re just starting out, shorter sessions are a great way to ease in, gradually building them up as you feel more comfortable.

Practising regularly, two to three times a week, can make a noticeable difference in your sleep quality and stress levels. Over time, this steady routine strengthens the connection between mind and body, helping you feel calmer in everyday life.

Yoga Nidra has been linked to various physical and mental health benefits, making it an effective tool for not just achieving better sleep but also boosting overall wellbeing. Some benefits include:

Yoga Nidra is well known for its calming effects on stress and anxiety, something many of us face in today’s fast-paced world. Helping to slow your breath and enter a deep state of relaxation allows the body to let go of built-up tension and calm the mind. Research, including studies published in the International Journal of Yoga, shows that regular practice can significantly lower stress levels, making Yoga Nidra effective for managing anxiety and regulating emotions.

Read our article for more tips on how to soothe feelings of anxiety for better sleep.

Yoga Nidra may also benefit your heart health. Regular practice has been shown to support heart rate variability (HRV), which is a key indicator of how well your body adapts to stress. HRV measures the minute changes in time between each heartbeat, with a higher HRV linked to better heart health and resilience.

Through deep relaxation and steady breathing, Yoga Nidra helps bring balance to the nervous system, reducing tension and promoting calm from the inside out. Over time, this practice can boost your HRV, supporting cardiovascular wellbeing and helping to protect against stress-related health issues.

Yoga Nidra may also offer support for those with sleep apnoea, a condition that causes disrupted breathing during sleep. While research is ongoing, early studies suggest that the calming nature of Yoga Nidra could help ease related symptoms by lowering stress and supporting healthier blood pressure.

Some findings show slight improvements in breathing patterns and overall sleep quality when Yoga Nidra is used alongside medical treatment. The deep relaxation and focused breathing at the heart of the practice may help encourage more settled, restorative rest. While more research is needed, these early results offer a hopeful glimpse into how Yoga Nidra might complement traditional approaches to sleep apnoea care.

While both Yoga Nidra and meditation help achieve a state of tranquillity, they differ in how it is achieved. Meditation is usually practised sitting upright, focusing on the breath or a single point of attention to build mental clarity.

Yoga Nidra, on the other hand, is a guided practice done lying down, gently leading you into a state between wakefulness and sleep. It’s less about concentration and more about complete relaxation, with structured steps like body scans, breathing, and setting intentions, offering a more restful alternative to traditional meditation.

Yoga Nidra also differs from mindfulness in its approach to reducing stress. Mindfulness is about being fully present in the moment, tuning in to your thoughts, feelings, and surroundings without judgment. It’s often practised during everyday activities, like eating or walking, or through simple breathing exercises.

In contrast, Yoga Nidra is a guided form of deep relaxation that intends to lead you into a sleep-like state while staying gently aware. Where mindfulness sharpens awareness in waking life, Yoga Nidra helps you fully let go, offering deep rest for both body and mind. Both can support better sleep, but Yoga Nidra may feel especially soothing at the end of a busy day.

Whether you’re struggling with sleepless nights or simply looking for a new way to unwind, Yoga Nidra could be the calming addition your sleep routine needs. With regular practice, this technique can help ease your mind, relax your body, and prepare you for more restorative rest. By giving yourself time to slow down and let go, you’re not just promoting better sleep; you’re nurturing your overall wellbeing, which in turn helps you feel better both day and night.