Why Yoga Nidra not only helps with insomnia but also boosts overall well-being

A yoga practice where cultivating a sense of stillness becomes more comforting and less challenging over time, Yoga Nidra is beneficial for those who struggle with sleep

Trapped in cycles of stress and fatigue, making  conscious, quality rest has become more crucial than ever for most individuals. Insomnia—a condition impacting millions worldwide—is one of the most alarming spin-offs, disrupting sleep and draining both mental and physical well-being.

Amidst a plethora of solutions that are poised to deal with insomnia, Yoga Nidra, is an ancient yet increasingly relevant practice that  provides minutes of pause, thereby offering real rest. Known as ‘yogic sleep,’ Yoga Nidra encourages a state of profound relaxation, leading practitioners to a calm awareness while allowing the mind and body to fully unwind.  This practice enhances sleep quality and rebalances a tired mind in ways our usual approach to rest can’t always achieve.

What is Yoga Nidra?

Yoga Nidra is a deeply meditative practice that guides practitioners into a state between wakefulness and sleep, fostering intense relaxation and self-awareness. Originating from ancient Indian traditions, Yoga Nidra has roots in Tantric texts and is recognised as a practice that provides deep mental and physical rest.Unlike traditional Yoga, which focuses largely on physical postures, Yoga Nidra allows the mind and body to attain deep relaxation in stillness. This yoga-for-sleep ritual is especially beneficial as it  addresses insomnia directly.

A typical Yoga Nidra meditation session comprises several key elements: setting an intention, body scanning to release physical tension, and breath awareness to deepen relaxation. Together, these elements guide practitioners towards a balanced state, supporting emotional healing and notably improving sleep quality. The advantages of Yoga Nidra extend beyond sleep, helping practitioners find relief from stress and anxiety.

How Yoga Nidra Helps Combat Insomnia

Yoga Nidra directly influences the body's nervous system. Through its relaxation techniques, Yoga Nidra helps shift the autonomic nervous system from sympathetic (stressful) to parasympathetic (relaxed) dominance, effectively slowing heart rate, lowering blood pressure, and promoting deep relaxation. This shift enables the mind to enter a state of restful awareness.

Research supports Yoga Nidra’s effectiveness in improving sleep quality and reducing anxiety, both critical factors for insomniacs. Studies indicate that Yoga Nidra influences the hypothalamus, increasing parasympathetic activity along with improving general well-being, vitality, and mental health.

A study revealed that a morning practice of Yoga Nidra led to increased parasympathetic drive at night, making sleep more restorative. Additionally, high cardiac vagal control aids in reducing anxiety and contributes to both subjective and objective improvements in sleep quality.

The Practice of Yoga Nidra

A typical session of Yoga Nidra begins with intention-setting and body scanning, which releases tension from each part of the body. This is followed by breath awareness, focusing on gentle, rhythmic breathing to calm the mind and nervous system. Visualisation and sensory awareness may also be incorporated.

To create an optimal environment for Yoga Nidra, choose a quiet, dimly-lit space, wear comfortable clothing, and lie down on a yoga mat, blanket, or cushion. Practising three to five times a week is ideal for combating insomnia and promoting restful sleep. Over time, these sessions can foster a consistent routine that supports deep relaxation and helps ease stress, eventually aiding with insomnia.

Benefits of Yoga Nidra Beyond Sleep Improvement

Yoga Nidra enhances focus by combining body awareness and breath control, leading to a clearer mind. One practitioner, Brittany Hammond, shared her experience, noting how the practice improved her sleep quality despite initial challenges. Although she struggled with restlessness during sessions, her sleep data revealed positive changes. 

Her smartwatch showed increased time in REM and deep sleep, with her average awake time nearly halved. Hammond shared, “The sleep that I did get, even if it was minimal, was better.” This example highlights yoga for deep sleep as more than just a relaxation practice—it’s a vital tool for achieving restorative rest and mental clarity.

Integrating Yoga Nidra into Daily Life

To make Yoga Nidra a part of your nightly routine, start small—perhaps with a 10-minute session. Choose a comfortable, quiet space where you won’t be interrupted, dim the lights, and settle into a relaxed Yoga Nidra asana. 

Over time, you can gradually extend your practice to 20 or even 30 minutes, tailoring it to what feels right for you. Consistency is key, so try to practise at the same time daily.

Many new practitioners worry that Yoga Nidra might feel ‘too still’ or that restlessness might get in the way. This is natural; with practice, you’ll likely find the stillness becomes more comforting and less challenging. 

Allow yourself to approach it as a process, accepting any initial struggles as part of the journey. By integrating this mindful practice into your daily life, you’re not only improving your sleep but also cultivating a deeper connection with yourself.

Also Read: Celebrity yoga trainer Anshuka Parwani: “You are as flexible in your mind as you are in your spine.”

Also Read: Yoga can help manage the heat in your body—experts explain how

Also Read: 8 stress-relief hacks every introvert will appreciate