I recommend this yoga practice to my clients who are desperate for better sleep
Yoga nidra is a guided relaxation that induces deep rest—here’s what you need to know and how to get started at home
Yoga is more than just a physical practice.
Yoga nidra—translated from Sanskrit as yogic sleep—involves no movement, is one of yoga’s older practices and is well known for its benefits for better sleep.
It was brought into the spotlight in the 1960s by Swami Satyananda at the Bihar School, yoga nidra is now regularly researched in sleep studies. I’ve been practicing yoga nidra for almost 20 years and now use it in my yoga therapy work.
So what exactly is yoga nidra and how can it help you sleep?
What is yoga nidra?
Yoga nidra is a guided relaxation that induces deep rest, helping to release tension from your body and mind. It’s performed lying down—although seated is also possible as I do with my Parkinson’s group classes—without any movement.
It’s commonly mistaken for a type of meditation, but there is no focus or concentration on any single point, so it’s purely a relaxation practice. Your body rests completely, but your mind stays alert.
It’s okay to drift off during yoga nidra, but if you can remain aware of the guided instruction, it can take you to a unique state in between wakefulness and sleep.
Yoga nidra is suitable for most people but is not advised if you’re living with PTSD, psychosis or an unstable mental condition. Seek advice from a trained practitioner first.
How can yoga nidra help you sleep?
Research has shown the practice gradually shifts your brain into a state similar to the deepest stage of sleep (non-REM sleep). It activates your parasympathetic (resting) system, and lowers your heart rate, respiratory rate and blood pressure.
That said, some nidra practices can leave you feeling refreshed so it’s worth trying one earlier in the evening rather than immediately before bed.
How to do yoga nidra
The best way to do yoga nidra is with guided audio by a trained teacher.
There are shorter options, 10-20 minutes, or longer ones that last between 30 and 45 minutes. As well as classical versions by the Bihar School there are others such as iRest by Dr Richard Miller.
It’s possible to practice some parts of a yoga nidra independently—like settling your body and practicing breath awareness—but the rotation of awareness and visualizations are best guided. That way, you can listen and completely let go.
Find a space where you can lie down on your back in relaxation pose (savasana) or sit comfortably. You can have a cushion behind your head and a blanket over you, as body temperature usually falls a little when lying still.
Make any other adjustments too, like having a bolster under your knees if your back needs extra support, or an eye mask.
Then lie still and enjoy the journey.
Yoga nidra practices for complete beginners
If you’re completely new to yoga nidra and don’t feel comfortable lying still for longer periods without moving or fidgeting, I recommend trying this 10-minute savasana practice first.
This 12-minute practice isn’t just a great introduction to yoga nidra but an effective way to relax if you only have a small window of time.
When you’re ready, try this 30-minute practice in the classical style.
