If you find it hard to get to sleep (and stay asleep) you may be considering yoga nidra for sleep and relaxation. This meditation has become an essential part of my bedtime routine for almost a year. I had heard about this meditation before but I hadn’t tried it, so at first, I was a bit unsure of what to expect. Before I started my practice, I had been doing morning meditation, which had helped in many ways. Besides my usual breathing exercises, I hadn’t really done much in the way of bedtime meditation. Many months later, this practice has been a game-changer not only for my sleep but also for my anxiety, stress and mood. To help you see whether this type of meditation could help you, we’re going to be taking a closer look at yoga nidra for sleep.
How do you use yoga nidra for sleep? Can it help with relaxation? What else should you know? Keep reading to find out more.
A Guide to Yoga Nidra for Sleep & Relaxation
Also known as yogic sleep, this practice is very similar to traditional meditation, with a few key differences. The main goal is to help you relax your mind and body. This is done through a series of stages – each designed to increase your state of relaxation. It is called yogic sleep due to the intense feeling of relaxation you feel during and after practice. In some cases, you will drift off to sleep before the meditation ends. In most cases, you will feel ready for bed once the practice ends. Although it can be done at any point in the day when you need to relax, it is especially relaxing to do this practice in bed, when you’re ready to go to sleep.
But does it actually work? According to studies, this meditation offers numerous health benefits, backed by science. A 2018 study titled Impact of Yoga Nidra and Seated Meditation on the Mental Health of College Professors compared trial groups split into seated meditation, yoga nidra (relaxation) and control groups. The group comprised 60 professors – men and women, aged between 30 and 55 years. Over the course of the 3-month study, both the seated and relaxation groups showed marked differences, with the relaxation group showing the biggest increase in anxiety. As anxiety has a big impact on sleep quality, these results are not surprising. A 2020 study on the effectiveness of short yoga nidra meditation sessions looked at sleep, stress and well-being. This experimental online study done over 30 days showed that even 11 minutes of deep relaxation lowered stress levels and improved sleep.
How Does Yoga Nidra Improve Sleep?
The answer is simple. When your body and mind are relaxed, stress hormones are lowered, anxiety levels are decreased and your brain is no longer racing with thoughts and worries. Yoga nidra is a mindfulness meditation, meaning that it encourages you to focus your thoughts, engage your senses and breathe to find your centre. Besides the more obvious benefit of better sleep, other benefits range from lower stress levels on a day-to-day basis, reduced anxiety, a great sense of calm and improved mood. If you have insomnia, this practice will be especially beneficial. The reason it is often called yogic sleep is that even a short session can provide the same benefits as a full night’s sleep.
Preparing for Yogic Sleep
You do not need any experience to do this practice and get the benefits. You don’t need any special equipment or tools, either. Some tips to get you started:
Choose a comfortable space
If you’re doing this before you go to sleep, your bed is the best choice. Your body temperature may drop, so make sure that you have blankets and other bedding to keep you warm. High-quality bedding will make you feel super relaxed. I love my new Luxury Pima Cotton bedding from Comfy, which makes me feel like I’m lying on a soft cloud. On warm nights, I lie on top of my duvet, with a flat sheet and blanket over my body. On cooler nights, I lie under my duvet to get warm. You can use additional pillows, sleep masks, diffusers with calming essential oils or anything else that makes you relax.
Wear comfortable clothing
As I do my practice right before I go to sleep, I am in my PJs. If you’re doing a practice earlier in the evening, make sure that you’re wearing loose, comfortable clothing that doesn’t feel tight or restrictive. You’ll be lying still for a while, so you don’t want to feel uncomfortable.
Find a comfortable position
Traditionally, this meditation is done in savasana pose, lying flat on your back, with your hands open at your sides and your legs lying at hip-width apart. If you have back pain, you can add a pillow beneath your knees. You can also do this practice sitting up if that feels better.
Starting Your Yogic Sleep Practice
I use Insight Timer for all of my meditation practices. This app is free, easy to use and loaded with practices of all lengths. When I first started, I kept my sessions short. I quickly began to lengthen my sessions. Currently, I usually do 30-40 minutes every night. Almost every practice on Insight Timer is beginner-friendly. Here’s what a typical session involves:
- Initial breathing to get your mind ready to relax. You may also do some mindfulness exercises, being aware of what you can see, smell, taste and hear.
- Setting your intention. What do you want to achieve in the practice? This is known as Sankalpa. It is a positive affirmation starting with “I am”. An example could be “I am sleeping well and feeling rested.”
- Muscle tensing and relaxing. This is one of my favourite parts and I love choosing practices that include tension release. Usually, you will tense your arms for a few seconds, then your legs and feet, then your whole body.
- A full body scan. By now, your mind and body have entered a more relaxed state. The body scan is simple. You will be guided through the scan, starting either from the top of your head or your right thumb. The scan will continue along your entire body. All you need to do is follow the instructions, simply sensing each part as the scan continues.
- Visualisation. Some practices follow the scan with visualisation, which can add to the relaxation. You may imagine the feeling of cold and warm or picture images mentally in your mind as they are said out loud.
- Intention repetition. The final step to end the practice is to bring the intention you set at the start back into your mind.
If you’re anything like me, you may already find yourself falling asleep before the end of the practice. This is normal. One of the greatest things about this meditation is that you don’t have to do anything except follow along. It’s fine if your mind wanders. Some nights, my mind is too busy to focus. Most nights, I find that yoga nidra for sleep leaves me feeling relaxed and ready to drift off to dreamland. You will not feel groggy or have any out-of-body experiences. You will simply feel relaxed and sleepy. You’ll also find that you sleep better through the night. Regular practice as part of your bedtime routine will make sleep easier.
Now that you’ve gotten a better understanding of yoga nidra, how do you get started? As I said before, apps like Insight Timer are perfect. Headspace and Calm will also work, while YouTube also has many videos you can try. Start small with a short practice to see if it helps. Don’t give up if you don’t feel anything right away or you battle to relax. Keep trying for a few days and you’ll soon start feeling a difference in your sleep quality. Over time, you can then extend the length.
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I hope that this guide to yoga nidra for sleep helps bring you a better sense of relaxation, making it easier to get the sleep you deserve.
