Yoga Nidra for Sleep

What happens in a session

A typical session runs 20 to 45 minutes and is guided verbally. Common elements:

1. Settling — lying in a supported position, usually on the back with props.
2. Intention — a short personal resolve, stated once.
3. Rotation of consciousness — attention moved through named body parts in a set sequence.
4. Breath awareness — passive observation, no technique.
5. Opposite sensations — noticing heaviness and lightness, warmth and coolness.
6. Visualisation — simple imagery, held briefly.
7. Return — slow re-orientation to the room.

Why it helps sleep

• Deep physical stillness with attention deliberately held, which is a different state from drowsiness and appears to allow genuine rest.
• Structured attention, which keeps the mind occupied without narrative.
• No physical demand — suitable for people with pain or limited mobility.
• Very low arousal by the end, which carries over into sleep onset.

How it differs from the alternatives

• Body scan is a single component of yoga nidra, without the intention, imagery and sensation-pairing stages.
• PMR uses active contraction and release; yoga nidra uses no contraction at all.
• Meditation is usually done seated and alert; yoga nidra is lying down and drifting.
• Feldenkrais uses small voluntary movement and variation; yoga nidra keeps the body still and moves attention instead.

Using it for sleep

• Use a recording at first; learning the sequence from text is harder.
• Practise in the evening rather than waiting until you are already frustrated in bed.
• Let it run into sleep — the final stages are designed for that.
• If 45 minutes is too long, use a 15- or 20-minute version.

Cautions

Some people find long stillness with eyes closed uncomfortable, particularly with a trauma history. If that is you, keep the eyes softly open, use shorter sessions, or choose a movement practice instead. Yoga nidra is not a treatment for chronic insomnia by itself — combine it with CBT-I components.