HomeFitnessYogaThe Beginner's Guide To Yoga Nidra For Insomnia

The Beginner’s Guide To Yoga Nidra For Insomnia

Do you find it hard to fall asleep after a day at work? Has waking up in the middle of the night become a part of your everyday routine? Now you should take some time out from the busy schedule and practice Yoga Nidra. The yoga Nidra for insomnia is an ancient yogic technique that helps you fall into a semi-conscious state to experience deeper peace and bliss.

The best thing about doing Yoga Nidra is it is a deeply restorative and relaxing practice that calms your autonomic nervous system. A short Yoga Nidra offers the same benefits as a few hours of deep sleep. One thing is certain, this technique is one of the easiest meditations you can practice. It calms down your mind and relaxes the overactive brain.

Let us first find out a bit about the rich history of this powerful yoga technique.

Yoga Nidra – A Brief History

The practice of yoga for insomnia is as old as the ancient art of yoga itself. This technique finds mention in the Upanishads, which are the ancient holy scriptures of Hinduism and yoga philosophy. Yoga Nidra is also discussed in detail in the Hindu epic Mahabharata and the Bhagwad Gita.

Guru Satyananda Saraswati is the first one who taught this ancient technique to his pupils. Thus, the technique of Yoga Nidra has been around for quite some time.

However, do you know the science behind this ancient yogic practice? Yoga experts have the answer.

The Science Behind Practice Of Yoga Nidra

Yoga Nidra has been studied on a scientific basis with multiple promising results. Let us find out what these different scientific studies have to offer.

One study found that the practice of yoga Nidra for insomnia was linked to a decreased levels of action. This study found decreased blood flow in the prefrontal, cerebellar, and subcortical regions of the brain while the person was doing Yoga Nidra.

Another study found that the daily practice of Yoga Nidra increased Heart Rate Variability (HRV), which is an index for measuring the autonomic nervous system balance.

Another study measured the effect of daily Yoga Nidra practice on students. The findings indicate that including yoga for insomnia did lessen the stress levels and improve their self-esteem.

Multiple studies have found that Yoga Nidra reduces stress, improves pain management, and also helps you in recovering from an addiction.

But, how would you be able to reap all these benefits of Yoga Nidra? Don’t worry! Yoga experts have come up with some easy-to-follow tips to help you start a yoga Nidra for insomnia practice. This will help you enjoy a deep good night’s sleep without any issues.

Tips For A Relaxing Yoga Nidra Practice

Given below are four tips to help you kickstart a Yoga Nidra practice without any hassle. If you want to enjoy yoga for quality sleep every night and keep stress at bay, do these.

1. Create A Relaxing Space

If you are one of those who can relax anywhere, Great! However, if you are used to living in a specific type of environment, it is time to create a separate space for Yoga Nidra. You should create a place free of any distractions, especially electronic disturbance. Dim the lights, close your eyes, and dive slowly into this relaxing practice.

2. Have The Perfect Ambiance

Do you prefer listening to relaxing music while diving deeper into yoga Nidra for insomnia practice or do you prefer to sit in silence in nature? Yoga experts recommend you should create the perfect ambiance to transition from a chaotic to a restful state of this yogic technique.

3. Utilize Props

There are many yoga props like bolsters, blocks, and blankets that provide you support during a yoga practice. You should not shy away from using these when practicing Yoga Nidra as these help your body enter into a relaxed state.

Yoga experts recommend using yoga props as they cool down your body quickly and enter into the peaceful state of Yoga Nidra.

4. Relax Your Mind

The moment you sit down on the yoga mat for a yoga nidra for better sleep session, you take a deep breath and let go of everything. You should keep your mind relaxed and this is possible only by bringing sensual awareness into your body.

5. Exit Slowly

Once you are done with Yoga Nidra practice, do not shock your body awake out of the session. Always bring yourself out with kindness and respect. Remember, the only way that Yoga Nidra will give you benefit is if you treat your body with respect.


Do you want to experience deep mental peace and rest? You should sign up for a yoga Nidra for insomnia to rest your body and mind. The ancient yogic technique of Yoga Nidra helps you enter into a deep and restful state and at the same time keeps you conscious.

Read More:- Yoga Alliance Certification


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