Yoga Nidra for Sleep: A Deep Dive into Restful Healing


Katie Rapkoch, CHPC


Published on

June 05, 2024


Updated on

June 05, 2024

Somatic Exercises

In a world where the pace of life seems to accelerate daily, and insomnia is on the rise, finding effective ways to relax deeply and improve sleep quality is more important than ever. Yoga Nidra, an ancient practice rooted in the traditions of ancient India, offers a powerful solution. Known as yogic sleep or deep relaxation, it enables practitioners to reach a state of conscious awareness between waking and sleeping, leading to profound health benefits, particularly in the realm of sleep.

re-origin is a self-directed brain retraining program that leans on alternative ways to reclaim your health by using the power of neuroplasticity. Below, you will see how yoga nidra for sleep and brain retraining can coincide to create a powerful avenue to decrease stress and anxiety, improve sleep, and even improve physical symptoms like pain, hypertension, and inflammation. 

If you are interested in learning more about the re-origin program, book your free info call today.

Background of Yoga Nidra

Yoga Nidra is more than just a relaxation technique; it's a meditative practice that guides practitioners into a deep hypnagogic state, where the body finds rest while the mind remains consciously aware. This state of deep rest not only aids in reducing stress and anxiety but also enhances mental health and self-esteem by fostering a greater sense of inner peace and stability.1

The practice of Yoga Nidra as we know it today was developed in the mid-20th century by Swami Satyananda Saraswati, the founder of the Bihar School of Yoga in India. Swami Satyananda systematized Yoga Nidra after studying ancient tantric texts and adapted it into a practice accessible to modern practitioners. He aimed to make the deep meditative states described in these ancient texts attainable for everyone, not just seasoned meditators.2

Yoga Nidra is designed to induce a state of deep relaxation while maintaining full consciousness. It acts as a bridge between meditation and sleep, where the body rests deeply while the mind remains inwardly alert. This state enables practitioners to release stress, rejuvenate their body and mind, and tap into deeper levels of inner awareness.2

This yoga practice typically involves guided instructions, including body scan techniques, breath awareness, and visualization, to guide practitioners into a state of deep relaxation and expanded consciousness.1 Through regular practice, Yoga Nidra can promote profound healing and stress reduction.

Yoga Nidra and Neuroplasticity

Yoga Nidra has garnered attention from the modern scientific community for its profound benefits on the human brain's capacity for change and adaptation. According to research featured in the International Journal of Health Sciences and Research, as well as studies conducted by the National University of Natural Medicine, Yoga Nidra plays a significant role in fostering neuroplasticity.2 This fascinating aspect of brain function allows for the continuous formation of new neural pathways and connections, a fundamental mechanism through which the brain adapts to new experiences, learns, and recovers from injuries.

The process of neuroplasticity is crucial for enhancing cognitive abilities, emotional health, and stress resilience. By engaging in Yoga Nidra, individuals can directly influence this neural remodeling, leveraging the practice's unique ability to alter brain wave patterns. During a Yoga Nidra session, the brain transitions through various states of consciousness, moving from waking awareness to deeper states of relaxation and meditation.1 This journey through different brain wave activities, from the alert patterns of beta waves to the deeply relaxed and meditative state associated with theta waves, plays a pivotal role in promoting neuroplasticity.

The implications of these findings are profound. Through the regular practice of Yoga Nidra, individuals not only experience the immediate benefits of relaxation and stress reduction but also potentially enjoy long-term improvements in brain function. This includes better memory, enhanced cognitive flexibility, and a stronger resilience to the mental and physical symptoms associated with stress.1 Moreover, the practice's ability to positively impact neuroplasticity underscores its value as a therapeutic tool for recovering from neurological injuries and combating the cognitive decline associated with aging.

In essence, Yoga Nidra offers more than just a temporary escape from the stresses of daily life. It provides a gateway to reshaping the brain's structure and function, empowering practitioners to enhance their mental and physical well-being through the power of meditation and deep relaxation.

Yoga Nidra Meditation vs. Guided Meditation

While Yoga Nidra and guided meditation share similarities, particularly in their use of directed focus and breathing exercises to achieve a state of relaxation, Yoga Nidra is distinct in its systematic approach and ability to induce a deeper level of relaxation and consciousness. Unlike guided meditation, which primarily focuses on mindfulness and the present moment, Yoga Nidra guides practitioners through several layers of relaxation and awareness, reaching a state of deep sleep with conscious awareness, thereby impacting the nervous system more profoundly.1

How to Practice Yoga Nidra for Sleep

To engage in Yoga Nidra for sleep, you can seek a local yoga teacher or utilize online resources such as audio or video guides. The process typically includes several key steps:

  • Start by lying down on your back on a yoga mat or in your bed with your arms relaxed by your sides and your eyes closed or in a soft gaze.1 This is recommended as the best position, but you can choose other poses like sitting with legs crossed, or lying on your side. Choose the position that feels best for you.
  • Set a personal intention, which should be a concise and uplifting affirmation.1
  • Begin a mental journey through your body, noting points of contact with the floor and bringing awareness to different body parts sequentially.1
  • Focus on your breath, imagining the flow of air entering and exiting your body, to deepen your state of relaxation. Consider counting your breaths as they flow in and out.1
  • Engage in a mental exercise of recalling specific sensations such as warmth and coolness, heavy and light, or tense and relaxed.1
  • Visualize a positive scene, imagining them unfolding right before your eyes.1
  • Reaffirm your positive intention from the beginning of the practice.1
  • Slowly bring your consciousness back to your physical surroundings, your body's presence in the room, and the current moment, completing the practice.1

While in the practice of yoga nidra, try not to fall asleep, but instead to stay in the levels of consciousness just above full sleep. This will help maintain the brain’s proper wave activity through the nervous system and further promote neuroplasticity and relaxation.

This method not only prepares the body for deep sleep but also helps in managing pain, anxiety, sleep disorders, and other chronic conditions by calming the sympathetic nervous system and promoting a relaxation response.3

Other Benefits of Yoga Nidra

Beyond improving sleep, Yoga Nidra offers a multitude of science-based benefits, including but not limited to:

  • significantly reduce anxiety levels4
  • regulates heart rate4
  • support individuals dealing with depression and insomnia3
  • decrease blood pressure4
  • minimize pain and reduce inflammation3
  • decrease symptoms of menstruation4
  • Improves athletic performance1

The practice has been shown to reduce stress for many, highlighting its potential as a complementary treatment for various health conditions.

Transform Your Health with Yoga Nidra: A Path to Enhanced Well-being and Neuroplasticity

Yoga Nidra for sleep represents a powerful practice, blending ancient wisdom with modern scientific understanding to offer a pathway to increased neuroplasticity, improved sleep, reduced stress, and enhanced well-being. Whether you're a seasoned yoga practitioner or new to meditation, incorporating Yoga Nidra into your routine can transform your approach to rest and relaxation, paving the way for deeper, more restorative sleep and a healthier, more balanced life.

If you are interested in learning more about re-origin's approach to health and healing through the practice of neuroplasticity and self-directed brain retraining, book your free info call today.


Frequently Asked Questions:

Can Yoga Nidra Help People with Sleep Disorders?

Yoga Nidra is particularly beneficial for individuals suffering from sleep disorders. By guiding the body through various levels of consciousness, it helps mitigate conditions like insomnia, facilitating easier and more restorative sleep. Its practice has been associated with improved sleep quality among individuals with various sleep problems, making it a valuable tool in sleep therapy.1

Why is Yoga Nidra so Powerful?

The power of Yoga Nidra lies in its comprehensive approach to relaxation, which systematically reduces stress and improves sleep quality. By addressing physical, mental, and emotional layers of stress, Yoga Nidra enables practitioners to release tension deeply and enter a state of deep relaxation, effectively promoting rest and digest, improving sleep patterns, and promoting well-being.2

When Should You Not Do Yoga Nidra?

Yoga Nidra is considered safe for most people and can be customized to meet various health needs. However, it is not recommended for individuals with schizophrenia, severe depression, or trauma unless they are working directly with a healthcare provider.4 It is important to discuss implementing a new routine with your healthcare provider prior to participating. Practicing yoga nidra should be done with awareness and respect for its profound effects on the mind and body.

Can I substitute Yoga Nidra For Sleep?

It is not recommended to substitute yoga nidra for sleep. During yoga nidra, you are cycling between levels of consciousness above full sleep, so while you will feel deeply relaxed, you still need to spend 25% of your sleep time in NREM sleep, which is the deepest stage of sleep not commonly achieved during yoga nidra.2 However, yoga nidra can be substituted for a midday nap if you need a boost of energy.


  1. Summer, J., & Summer, J. (2024, February 27). Yoga Nidra for sleep. Sleep Foundation.
  2. Pandi‐Perumal, S. R., Spence, D. W., Srivastava, N., Kanchibhotla, D., Kumar, K., Sharma, G. S., Gupta, R., & Batmanabane, G. (2022). The origin and clinical relevance of Yoga Nidra. Sleep and Vigilance, 6(1), 61–84.
  3. Kumari, M., & Karunaratne, H. (2022). Therapeutic Effects of Yoga Nidra: A review. International Journal of Health Sciences and Research, 12(12), 148–153.
  4. Gupta, S. (2024, March 14). Yoga Nidra: the Sleep Meditation for restorative rest and relaxation. Verywell Mind.


Katie Rapkoch, CHPC