- May 19, 2025
Yoga nidra, often referred to as dynamic sleep, is a meditation practice that encourages profound relaxation while maintaining mental alertness. Research suggests that yoga nidra can stabilize blood sugar levels, alleviate PMS symptoms, and help with depression, anxiety, and PTSD. Enter your email at the bottom to receive a free Yoga Nidra audio file and experience the rejuvenation of a perfect nap.
While nothing can truly replace a full night’s sleep, yoga nidra—a blend of meditation and yoga—comes remarkably close. Experts believe that a 30-minute session of yoga nidra can be incredibly restful, especially for those struggling with sleep. Although more research is needed to fully understand why, it’s believed that the brain-wave changes during yoga nidra play a significant role.
Swami Satyananda Saraswati, a renowned author and yoga teacher, describes yoga nidra as reaching the border between waking and sleeping states. Also known as yogic sleep, this practice involves lying in the yoga corpse pose (savasana) and following a guided meditation to relax deeply while staying mentally alert.
Yoga nidra works by balancing the sympathetic and parasympathetic nervous systems—the “fight or flight” and “rest and digest” systems. This balance allows you to enter various beneficial brain wave states, resulting in deep rest. The practice involves sensing areas of tension in your body, breath awareness, and mindfulness to achieve a deep relaxation response.
The goal of yoga nidra is to reach a hypnagogic state—a transitional phase between wakefulness and sleep. This state is characterized by deep physical relaxation while the mind remains lucid, making it ideal for nighttime meditation.
Delta brain waves are crucial for REM sleep, the deepest sleep stage. A 2022 study published in Frontiers in Neurology found significant differences in delta brain waves among yoga nidra practitioners after just two weeks. Participants reported longer, better sleep and faster sleep onset with less time spent awake in bed.
Yoga nidra aims to reset your mind, allowing stressful thoughts and tension to fade. Achieving the delta state can lead to profound relaxation, making yoga nidra a valuable addition to your mental fitness routine. Some studies suggest that dopamine production increases during yoga nidra, although more research is needed to understand its full impact on sleep.
To experience a Yoga Nidra Session, start by lying down in a comfortable position. You might want to use a blanket for warmth or a block under your knees for support. The goal is to be as comfortable as possible for at least 30 minutes.
Health Benefits Supported by Research
Yoga nidra is a meditation practice that promotes deep relaxation while maintaining mental alertness.
Yoga nidra balances the sympathetic and parasympathetic nervous systems, allowing you to enter various beneficial brain wave states.
While yoga nidra can provide profound relaxation and restfulness, it cannot replace a full night’s sleep.
Benefits include improved sleep quality, reduced stress and anxiety, and alleviation of PMS and PTSD symptoms.
Lie down in a comfortable position, set your intention, follow guided body scans and breath awareness, and engage in guided visualizations.
Enter your email below to receive a yoga nidra audio file and start your journey to better sleep and relaxation.
nataly@bioupgraded.com
@bioupgraded
Dallas, TX, USA
