Yoga Nidra for sleep: what is it and what are the benefits?

What is Yoga Nidra?

Yoga Nidra literally means "yogic sleep" and is an ancient sleep-based meditation technique where you enter a deep state of relaxation. Anyone can practice Yoga Nidra and it takes no effort. You don't have to force or try anything. Your body already knows how to do it. The technique allows you to easily enter a deep state of awareness - just like experienced meditation practitioners.

Yoga Nidra consists of a series of body, breath and awareness techniques. These are designed to guide you from your "thinking mind" to a "state of being. Unlike traditional meditation, Yoga Nidra takes no effort. While meditation trains your mind to focus, Yoga Nidra is all about deep relaxation where your mind is allowed to wander.

Why practice Yoga Nidra?

Anyone can practice Yoga Nidra meditation, but it is especially helpful for people who have difficulty falling asleep, struggle with sleep deprivation, anxiety or depression. But even if you don't suffer from these, Yoga Nidra can be valuable.

We live in a society where we are encouraged to do more in less time. This leaves little room to relax, slow down and recharge. Yoga Nidra is a technique that not only helps you fall asleep, but also restores the body. In fact, it is said that 45 minutes of Yoga Nidra is as restorative as three hours of sleep.

The Benefits of Yoga Nidra

Yoga Nidra provides:

1. Reduced stress, anxiety and depression symptoms
2. Improved cognitive performance and memory
3. Increased self-confidence
4. Improved sleep and physical health
5. Better contact with your intuition

How does Yoga Nidra improve sleep?

Yoga Nidra is often practiced lying down. You can lie on a blanket, mat or even in your bed. A session usually lasts around 30 minutes and is led by a teacher or a voice.

Many people have difficulty falling asleep because they think they have to turn off their thoughts completely - almost like a switch. After all, what happens when we go to bed at night and our head is still full of thoughts? We just can't catch sleep.

Yet Yoga Nidra works in a different way. During Yoga Nidra, you clear your head by going to another brain wave. You actually surf between being awake and asleep. Here there are naturally fewer thoughts. This makes it easier for you to turn off your thoughts and fall asleep.

How exactly does this work? During the transition to sleep, your thoughts are not abruptly turned off. Your thoughts are cut up into small pieces, so to speak, which makes it easier for you to relax. Eventually your brain enters a state where it no longer has conscious control and you fall asleep.

Yoga Nidra exercises

Want to put yourself into a state of deep relaxation? In the Meditation Moments app, you'll find guided Yoga Nidra meditations for deep sleep and relaxation. The sessions are between 15 and 50 minutes and help you relax, reduce stress and fall asleep more easily. The Yoga Nidra meditations in the Meditation Moments app are led by Michael Pilarczyk and can be found in the Yoga Nidra collection.

The difference between sleep meditation and Yoga Nidra

Sleep meditation and Yoga Nidra are not the same thing. While during sleep meditation you are awake and your mind is focused, in Yoga Nidra you leave this waking state and your thoughts wander. You surf between states of wakefulness, dream state and deep sleep while awake.

Although the two meditation exercises differ, both can be used to improve sleep.