Home / Blog July 14, 2023

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Yoga Nidra For Sleep: Everything You Want To Know

Are you struggling to get a good night's sleep? You're not alone. Sleep disorders and anxiety-related sleep issues affect millions of people like you worldwide. If you're looking for a natural solution to improve your sleep quality, you may have come across the practice of Yoga Nidra. 

Yoga Nidra For Sleep: Everything You Want To Know


Yoga Nidra is a practice of guided meditation that promotes deep relaxation

Incorporating Yoga Nidra into your bedtime routine can help reduce stress and anxiety

It can be a natural alternative to improve sleep without relying on sleep aids 

Did you know?
Practicing Yoga Nidra regularly can lead to increased melatonin production, the hormone responsible for regulating sleep-wake cycles.

In the quest for a good night's sleep, many of us are constantly seeking natural solutions that can truly make a difference. Amidst the varied options at your disposal, one practice has been gaining recognition for its ability to induce deep relaxation and promote restful sleep: Yoga Nidra. Derived from ancient yogic traditions, Yoga Nidra, often referred to as "yogic sleep", offers a guided meditation experience that transcends the boundaries of ordinary rest. Read on to delve into the world of Yoga Nidra for sleep, exploring its profound benefits, potential applications for sleep disorders and anxiety, and practical tips for incorporating it into your sleep routine.

What Is Yoga Nidra?

Yoga Nidra, often referred to as "yogic sleep", is a guided meditation and relaxation practice that promotes deep physical, mental, and emotional relaxation. Originating from ancient yogic traditions in India, it aims to induce a state of conscious sleep, where you are in a state between wakefulness and deep slumber. Unlike traditional sleep, Yoga Nidra allows you to reach a profound level of relaxation while remaining fully aware and conscious.

What Is Yoga Nidra? - women doing yoga

How Yoga Nidra Can Improve Sleep:

Yoga Nidra offers several benefits that can significantly improve the quality of your sleep:

  • Reduces Stress and Anxiety: By engaging in Yoga Nidra, you can activate your body's relaxation response, which helps reduce stress and anxiety levels. This practice promotes the release of tension, allowing you to enter a calm and peaceful state conducive to falling asleep.
  • Enhances Mindfulness: Yoga Nidra helps cultivate mindfulness, which is the practice of being fully present in the moment. By training your mind to focus on the guided instructions and sensations in your body during the practice, you can develop better concentration and reduce racing thoughts that often hinder sleep.
  • Promotes Deep Relaxation: The deep relaxation induced by Yoga Nidra can help relax your body and mind, easing muscle tension and quieting mental chatter. This state of profound relaxation can facilitate a smoother transition into sleep and improve the overall quality of your rest.
  • Improved Menstrual Symptoms: Multiple studies suggest that Yoga Nidra could be an effective treatment for unwanted symptoms related to menstruation. Those who practice Yoga Nidra may experience fewer cramps, less pain, fewer digestive symptoms, and less anxiety and depression associated with their period.
  • Pain Reduction: Practicing Yoga Nidra may reduce pain in people with inflammation in the lumbar vertebrae, migraines, tension headaches, and menstruation-related pain or cramping. Yoga Nidra may reduce pain by blunting the stress response and promoting relaxation. 

The various benefits of this ancient relaxation technique may be further enhanced to create your very own calming cocoon of calm with weighted blankets like our Cotton Napper. The weight on your body calms you down instantly and can complement the practice of Yoga Nidra to help you fall and stay asleep longer by boosting serotonin and melatonin levels in your body.

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Can Yoga Nidra Help With Sleep Disorders?

Yoga Nidra has shown promising results in assisting with various sleep disorders:

  • Insomnia: Insomnia is a common sleep disorder characterized by difficulty falling or staying asleep. Yoga Nidra promotes deep relaxation and helps quieten the mind, making it an effective tool for combating insomnia and improving sleep duration and quality.
  • Sleep Apnea: Sleep apnea is a condition where breathing repeatedly stops and starts during sleep, leading to disrupted sleep. While Yoga Nidra may not directly treat sleep apnea, it can help reduce stress levels and promote relaxation, potentially alleviating some of the underlying factors contributing to the disorder.
  • Restless Leg Syndrome (RLS): RLS causes an irresistible urge to move the legs, often disrupting sleep. Yoga Nidra can help calm the nervous system, reduce restlessness, and induce a state of relaxation that may assist in managing RLS symptoms and improving sleep.                           

A calming and breathable weighted blanket that evenly distributes the weight on your body like our knitted weighted blanket can also alleviate different sleep disorders by helping you find calm in the most natural way possible by using all-natural and organic materials.

Yoga Nidra Meditation For Sleep And Anxiety

Yoga Nidra Meditation For Sleep And Anxiety

Yoga Nidra is especially beneficial for those struggling with sleep and anxiety-related issues which can completely disrupt your circadian rhythm.

  • Reducing Anxiety: The practice of Yoga Nidra incorporates techniques such as conscious breathing and body scanning, which help calm the mind and alleviate anxiety symptoms. Regular practice can lead to a more relaxed state of mind, making it easier to fall asleep and stay asleep.
  • Promoting Emotional Balance: Yoga Nidra allows you to explore and release deeply held emotions and tensions stored in the body. By releasing emotional stress, you can cultivate emotional balance, leading to improved sleep patterns and reduced anxiety levels.
  • Reduced Symptoms of Depression: Research has shown that besides reducing anxiety, Yoga Nidra can improve depression-related symptoms in people with menstrual concerns. While Yoga Nidra may help with some issues, for clinical depression it’s recommended that you speak to your medical practitioner.
  • Improved Mood: Practicing Yoga Nidra regularly can improve mood, well-being, and self-confidence by activating the parasympathetic nervous system, which reduces stress. 

Yoga Nidra For Deep Sleep

One of the key benefits of Yoga Nidra is its ability to facilitate deep sleep. There are many yoga classes that offer Yoga Nidra lessons, but you may not need an instructor. It can be a fairly straightforward practice once you know how to get started.

Here are a few simple tips that can help you get started and practice Yoga Nidra for better sleep.

  • Prepare Your Environment: Create a comfortable and quiet sleep environment. Use a supportive mattress, cozy bedding, and consider incorporating a weighted blanket like our Cotton Napper for added comfort and relaxation.
  • Find a Guided Yoga Nidra Meditation: Several online platforms offer guided Yoga Nidra meditations specifically designed for sleep.
  • Settle into a Comfortable Position: Lie down on your back in a relaxed position, with your arms and legs comfortably apart. Close your eyes and bring your attention to your breath. If you feel like you need some additional support to get more comfortable try a sensory and soothing bolster pillow like our Cuddling. 

Bolster pillows are commonly used during yoga practice to create an extra lift that makes certain poses more comfortable. Our Cuddling bolster pillow can be used as a short bolster pillow while you practice yoga nida if you’re looking for squashy but solid support.

  • Follow the Guided Instructions: Let the guided meditation lead you through a series of body scans, visualizations, and breathing exercises. Stay present and follow the instructions, allowing your mind and body to fully relax.
  • Cultivate Intention: During the practice, set an intention for deep, restorative sleep. Visualize yourself waking up refreshed and rejuvenated, ready to embrace a new day. 


Yoga Nidra is a relaxing practice that can significantly improve your sleep quality and overall well-being. By reducing stress, enhancing mindfulness, and promoting deep relaxation, Yoga Nidra helps you achieve restful sleep and overcome some common sleep issues you may be facing.

Whether you're struggling with insomnia, sleep apnea, or anxiety-related sleep issues, integrating Yoga Nidra with soothing and sensory tools like our weighted blankets and yoga bolster pillow can be a transformative addition that can drastically improve your sleep routine.

So, take the time to explore this ancient meditative practice, and allow yourself to experience the profound benefits of Yoga Nidra for sleep. Sweet dreams!