{"id":43229,"date":"2026-10-27T15:35:27","date_gmt":"2026-10-27T15:35:27","guid":{"rendered":"https:\/\/beyoga.pt\/?p=43229"},"modified":"2026-10-27T18:27:47","modified_gmt":"2026-10-27T18:27:47","slug":"yoga-nidra-sleep-guide","status":"publish","type":"post","link":"https:\/\/beyoga.pt\/en\/yoga-nidra-sleep-guide\/","title":{"rendered":"Yoga Nidra for Sleep: What It Can and Cannot Do"},"content":{"rendered":"\n<style>.entry-title,.post-title,h1.title,.page-title,article header h1,.entry-header h1,.entry-header .entry-title,header.entry-header .entry-title{display:none !important}:root{--by-green:#2d3a2e;--by-terra:#B4564C;--by-sage:#caddc0;--by-cream:#faf8f5;--by-taupe:#8f7d71;--by-dark:#2c2422;--by-body-txt:#66615c;--by-faq-lbl:#7a8c7e;--by-terra-light:rgba(180,86,76,0.08);--by-sage-light:rgba(202,221,192,0.25);} .by-article{font-family:'Poppins',sans-serif;color:var(--by-body-txt);max-width:860px;margin:0 auto;line-height:1.8;} 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.by-cert-item{display:flex;flex-direction:column;align-items:center;gap:11px;} .by-cert-svg{height:50px;width:auto;display:block;} .by-cert-cap{font-size:9px;font-weight:700;letter-spacing:0.18em;text-transform:uppercase;color:var(--by-sage);} @media(max-width:600px){.by-cert-strip{gap:24px 28px;padding:28px 20px;}.by-cert-svg{height:42px;}.by-hero{padding:40px 24px;}.by-hero h1{font-size:38px;}.by-stats-bar{grid-template-columns:1fr;}.by-benefits-grid{grid-template-columns:1fr;}.by-cta{padding:36px 24px;}.by-cta .by-cta-btns{flex-direction:column;align-items:center;}.by-cta .by-cta-btns a{width:100%;text-align:center;}.by-photo-hero{min-height:340px;}.by-photo-hero .by-photo-inner{padding:32px 20px;}.by-photo-hero h1{font-size:34px !important;}.by-photo-hero .by-hero-intro{font-size:14px;}.by-body h2{font-size:26px;}.by-body h3{font-size:21px;}.by-stat-num{font-size:36px;}.by-benefits-grid{gap:10px;}}<\/style>\n<article class=\"by-article\">\n<div class=\"by-hero\"><span class=\"by-hero-label\">Yoga Nidra \u00b7 Sleep<\/span><h1>Yoga Nidra for Sleep: What It Can and Cannot Do<\/h1><span class=\"by-hero-intro\">Yoga Nidra is often presented as a shortcut to sleep. It is something more precise: a guided rest at the threshold of sleep, with the mind kept awake. This article explains how it differs from sleep, what the research supports so far, how to approach it in the evening and where its limits lie.<\/span><span class=\"by-hero-meta\">By Carla Gon\u00e7alves \u00b7 6 min read<\/span><\/div>\n<div class=\"by-stats-bar\"><div class=\"by-stat-item\"><span class=\"by-stat-num\">8<\/span><span class=\"by-stat-lbl\">stages in the structure Satyananda published in 1976<\/span><\/div><div class=\"by-stat-item\"><span class=\"by-stat-num\">73<\/span><span class=\"by-stat-lbl\">studies in a review on stress and anxiety (Ghai et al., 2025)<\/span><\/div><div class=\"by-stat-item\"><span class=\"by-stat-num\">10 h<\/span><span class=\"by-stat-lbl\">Yoga Alliance continuing education in the course<\/span><\/div><\/div>\n<div class=\"by-info-box\"><p><strong>Quick answer:<\/strong> Yoga Nidra is not sleep. It is a guided practice that keeps the mind awake at the threshold of sleep while the body rests deeply. Early research suggests it may improve sleep quality and help with insomnia, but the studies are few. It can complement good sleep habits and medical care, not replace them.<\/p><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">The state<\/span><h2>Yoga Nidra and sleep are not the same state<\/h2><p>Yoga Nidra means the sleep of Yoga, usually translated as <strong>conscious sleep<\/strong>. The body rests while the mind stays awake. The senses are drawn inwards, what the tradition calls <em>praty\u0101h\u0101ra<\/em> (Bryant, 2009), and attention stops responding to the outside. The practitioner lies still for thirty to forty minutes, with no task other than to listen to the teacher&#8217;s voice.<\/p><p>Daily life rarely offers this condition. Either awareness is awake and the body is active, or the body rests and awareness fades. When you fall asleep, the passage between the two is crossed in seconds and leaves no memory. That passage is called <em>hypnagogia<\/em> (Mavromatis, 1987; Ogilvie, 2001), and Yoga Nidra exists to widen it and make it habitable. As the course manual puts it: it is not sleeping, it is staying at the door of sleep, awake inside.<\/p><p>It is also different from \u015bav\u0101sana. \u015aav\u0101sana is a posture; Yoga Nidra is a guided practice with its own structure that uses that posture. A few minutes of rest at the end of a class is often how students first meet it, but it is not Yoga Nidra.<\/p><p class=\"by-item\"><strong>Sleep.<\/strong> The body rests and awareness fades, with no memory of the passage into it.<\/p><p class=\"by-item\"><strong>Yoga Nidra.<\/strong> The body rests while awareness stays present, guided by a voice, at the threshold of sleep.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>Yoga Nidra is a guided state at the edge of sleep, not a way of sleeping more.<\/p><\/div><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">The research<\/span><h2>What happens in the brain and body, and what research shows<\/h2><p>During the practice, brain activity moves down from beta to alpha and theta, the band of hypnagogia. In EEG studies the most consistent finding is an increase in theta, especially in experienced practitioners, although this research is still scarce and preliminary (Kachera et al., 2025). The brain makes the same passage from alpha to theta when falling asleep (Ogilvie, 2001). The popular idea of a <em>conscious delta<\/em>, deep sleep experienced with awareness, comes mainly from individual demonstrations and has not been confirmed (Parker et al., 2013; Parker, 2019).<\/p><p>In the body, Yoga Nidra helps shift the nervous system from fight or flight towards rest (Benson et al., 1974; Markil et al., 2012). During a session the heart slows and heart rate variability rises, signs that the body is entering rest mode (Markil et al., 2012). The rest comes close to that of sleep without the loss of awareness, which is why a well-led session can feel longer than the clock shows.<\/p><p>None of this replaces sleep itself. Restorative sleep carries out functions that have no substitute, such as hormonal regulation (Spiegel et al., 1999) and memory consolidation (Stickgold, 2005). Habitually sleeping less than seven hours is associated with a higher risk of heart disease, stroke, hypertension and diabetes (Watson et al., 2015; Cappuccio et al., 2011).<\/p><p class=\"by-item\"><strong>Sleep and insomnia.<\/strong> It may improve sleep and help with insomnia. Results are promising, but the studies are still few (Datta et al., 2021; Moszeik et al., 2022; Singh et al., 2026).<\/p><p class=\"by-item\"><strong>Stress and anxiety.<\/strong> The most studied benefit: a review of 73 studies found less stress and anxiety, although the studies are of limited quality (Ghai et al., 2025; Ferreira-Vorkapic et al., 2018).<\/p><p class=\"by-item\"><strong>Blood pressure.<\/strong> It may help to lower it, as a complement to medical treatment and never as a substitute (Ahuja et al., 2024).<\/p><p class=\"by-item\"><strong>Concentration.<\/strong> Signs of better attention and working memory, in a study that had no comparison group (Datta et al., 2023).<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>Use honest verbs: Yoga Nidra may contribute to better sleep and is associated with less stress. It is not a cure.<\/p><\/div><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">In the evening<\/span><h2>Practising Yoga Nidra in the evening<\/h2><p>The course manual names the time before sleep as particularly effective for sleep quality. An evening practice may ease the stress built up during the day and bring deep muscular relaxation. It can also be done on waking, or as a pause to recover during the day.<\/p><p>The setting matters as much as the words. A dark and quiet room helps, and so does the wider context of sleep: regular times for going to bed and waking up, no caffeine or alcohol before sleep, and screens switched off at least an hour before bed (Ordem dos Psic\u00f3logos Portugueses, 2024; Irish et al., 2015).<\/p><p>Position is simple. The practice is usually done lying on the back in \u015bav\u0101sana, or in another position you find comfortable. Comfort is the only physical requirement, and the manual is direct about why: a discomfort that appears after ten minutes becomes, after thirty, the only content of the experience. No particular fitness or previous experience is needed.<\/p><p>If you fall asleep, that is fine. Rest counts too, and with regular practice awareness tends to stay awake for longer. To understand how a session is built and led, read <a href=\"https:\/\/beyoga.pt\/en\/how-to-guide-yoga-nidra\/\" style=\"color:var(--by-terra);\">our guide to guiding Yoga Nidra<\/a>.<\/p><div class=\"by-sage-box\"><span class=\"by-sage-title\">Key takeaway<\/span><p>In the evening the aim is modest: a comfortable body, a quiet space and a voice to follow.<\/p><\/div><\/div>\n<p><img decoding=\"async\" class=\"by-img-full\" src=\"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/10\/byy-manual-21.jpg\" alt=\"Practitioner lying on her back on a mat by the water, resting\"><span class=\"by-img-caption\">Lying down to rest at the end of the day.<\/span><\/p>\n<div class=\"by-body\"><span class=\"by-section-label\">Questions and safety<\/span><h2>Common questions and safety<\/h2><p>Because the practice dwells in hypnagogia, some people notice vivid images, sounds, or sensations such as floating or falling. In large surveys, between a quarter and more than a third of people report hypnagogic hallucinations while falling asleep (Ohayon et al., 1996; Ohayon, 2000). Some find them pleasant, others unsettling. Both reactions are normal and neither means the practice has gone wrong.<\/p><p>Yoga Nidra is accessible to most people, but accessible does not mean suitable for everyone in the same way. Deep relaxation and visualisation can bring up difficult memories or emotions. For people with a history of trauma or post-traumatic stress, psychiatric conditions such as dissociative or psychotic episodes, or severe depression, the practice should be followed by their doctor or therapist, and the way it is led is adapted (Luu, 2024; Farias et al., 2020; Treleaven, 2018).<\/p><p>For persistent sleep problems, seek medical advice. Yoga Nidra may ease mild to moderate symptoms of anxiety and depression, but it does not replace treatment (Pandi-Perumal et al., 2022). Keeping the eyes open, changing position or stopping is always allowed.<\/p><\/div>\n<div class=\"by-body\"><span class=\"by-section-label\">Practise and learn<\/span><h2>Practising with Carla, and what you learn in the course<\/h2><p>For regular evening practice, the BeYoga Online Studio offers more than 120 <a href=\"https:\/\/beyoga.pt\/en\/online-yoga-studio\/\" style=\"color:var(--by-terra);\">online yoga classes<\/a> with Carla in English, including Yoga Nidra and Restorative Yoga, from under 10 minutes to more than an hour. It costs 28 euros a month or 280 euros a year, you can cancel anytime, and you can start with <a href=\"https:\/\/beyoga.pt\/en\/pratica\/pratica-introdutoria-gratuita\/\" style=\"color:var(--by-terra);\">a free introductory class<\/a>.<\/p><p>Guiding Yoga Nidra for others is a different skill. The <a href=\"https:\/\/beyoga.pt\/en\/oscursos\/yoga-nidra-course\/\" style=\"color:var(--by-terra);\">Yoga Nidra Teacher Training<\/a> is an online, self-paced course of 10 hours in English, in Carla&#8217;s own voice translated with AI and reviewed by the BeYoga team. The course is led by Carla Gon\u00e7alves, director of BeYoga School (<a href=\"https:\/\/beyoga.pt\/en\/about\/\" style=\"color:var(--by-terra);\">about BeYoga School<\/a>).<\/p><p>Each lesson presents the theory on video with the matching part of the manual beneath it. You also receive four guided practices from 17 to 59 minutes, an interactive manual and a PDF workbook. The course gives 10 hours of Yoga Alliance continuing education from a YACEP, costs 175 euros and includes 4 months of access.<\/p><p class=\"by-item\"><strong>The eight-stage method.<\/strong> The structure systematised by Satyananda in 1976, what each stage does and how to keep its essential elements when you adapt it.<\/p><p class=\"by-item\"><strong>Working with the Sankalpa.<\/strong> How to help a student find their own intention without suggesting it, using the manual&#8217;s criteria and a self-reflection practice.<\/p><p class=\"by-item\"><strong>Guiding with your voice.<\/strong> Writing or adapting a script, pacing and timing your reading, and caring for the return to waking, with a complete sample script to start from.<\/p><p class=\"by-item\"><strong>Adaptations and safety.<\/strong> Trauma-informed ways of leading and when the practice needs a doctor or therapist alongside it.<\/p><p class=\"by-item\"><strong>Applying it to sleep.<\/strong> A full unit on sleep: why restorative sleep matters, when to practise and how the environment supports it.<\/p><p class=\"by-item\"><strong>Assessment.<\/strong> A final exam passed with 80% or more, and a 30-minute class of your own, in audio or video, assessed by Carla.<\/p><\/div>\n<hr class=\"by-divider\">\n<div class=\"by-faq-section\"><span class=\"by-section-label\">Frequently asked questions<\/span><h2>Yoga Nidra for Sleep: frequently asked questions<\/h2><div class=\"by-faq-list\"><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Is Yoga Nidra the same as sleeping?<\/span><\/summary><div class=\"by-faq-a\"><p>No. In sleep the body rests and awareness fades. In Yoga Nidra the body rests deeply while the mind stays awake enough to follow a guiding voice and, later, to remember it. The practice works in hypnagogia, the passage between waking and sleep that normally lasts only seconds, and widens it so you can stay there.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Can Yoga Nidra replace a night&#8217;s sleep?<\/span><\/summary><div class=\"by-faq-a\"><p>No. Practitioners often say a session gives back more rest than the time it takes, but sleep carries out functions that nothing else replaces, including hormonal regulation, immune support and memory consolidation. Habitually sleeping less than seven hours is associated with higher health risks. Yoga Nidra can support rest and help you prepare for sleep, not substitute for it.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>What are the main benefits of Yoga Nidra?<\/span><\/summary><div class=\"by-faq-a\"><p>The most studied is less stress and anxiety, from a review of 73 studies of limited quality (Ghai et al., 2025). It may also improve sleep and help with insomnia, though studies are few. During practice the heart slows and heart rate variability rises (Markil et al., 2012). It may help lower blood pressure as a complement to medical treatment.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Does Yoga Nidra help with insomnia?<\/span><\/summary><div class=\"by-faq-a\"><p>Research is promising. A randomised controlled trial found improvements in people with chronic insomnia (Datta et al., 2021), and a recent systematic review points the same way (Singh et al., 2026). The number of studies is still small, so it is best seen as a possible support. Persistent insomnia deserves medical assessment, and Yoga Nidra does not replace treatment.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Is it a problem if I fall asleep during Yoga Nidra?<\/span><\/summary><div class=\"by-faq-a\"><p>No. Falling asleep is common and is not a failure of the practice or of the teacher. Rest counts too, and with regular practice awareness tends to stay awake for longer. Students often drift in and out of awareness during a session. When you practise before bed with the aim of sleeping, drifting off is a perfectly acceptable outcome.<\/p><\/div><\/details><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Is Yoga Nidra safe for everyone?<\/span><\/summary><div class=\"by-faq-a\"><p>It is accessible to most people and needs no particular fitness or experience. Deep relaxation can, however, bring up difficult memories or emotions. People with a history of trauma, psychiatric conditions such as dissociative or psychotic episodes, or severe depression should practise with the support of their doctor or therapist. You can always open your eyes, change position or stop.<\/p><\/div><\/details><\/div><\/div>\n<div class=\"by-cta\"><span class=\"by-cta-label\">Learn to teach it<\/span><h2>Yoga Nidra Teacher Training<\/h2><p>Online, 10 hours of Yoga Alliance continuing education and four guided practices.<\/p><div class=\"by-cta-btns\"><a class=\"by-btn-primary\" href=\"https:\/\/beyoga.pt\/en\/oscursos\/yoga-nidra-course\/\">See the course<\/a><a class=\"by-btn-outline\" href=\"https:\/\/beyoga.pt\/en\/yoga-courses\/\">View all courses<\/a><\/div><\/div>\n<div class=\"by-faq-section\"><div class=\"by-faq-list\"><details class=\"by-faq\"><summary class=\"by-faq-q\"><span>Sources cited in this article<\/span><\/summary><div class=\"by-faq-a\"><p style=\"font-size:14px;line-height:1.6;\">Bryant, E. F. (2009). The Yoga s\u016btras of Pata\u00f1jali: A new edition, translation, and commentary with insights from the traditional commentators. North Point Press.<\/p><p style=\"font-size:14px;line-height:1.6;\">Parker, S., Bharati, S. V., &amp; Fernandez, M. (2013). Defining yoga-nidra: Traditional accounts, physiological research, and future directions. International Journal of Yoga Therapy, 23(1), 11-16. <a href=\"https:\/\/doi.org\/10.17761\/ijyt.23.1.t636651v22018148\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.17761\/ijyt.23.1.t636651v22018148<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Ahuja, N., Bhardwaj, P., Pathania, M., Sethi, D., Kumar, A., Parchani, A., Chandel, A., &amp; Phadke, A. (2024). Yoga Nidra for hypertension: A systematic review and meta-analysis. Journal of Ayurveda and Integrative Medicine, 15(2), Article 100882. <a href=\"https:\/\/doi.org\/10.1016\/j.jaim.2023.100882\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.jaim.2023.100882<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Datta, K., Tripathi, M., Verma, M., Masiwal, D., &amp; Mallick, H. N. (2021). Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial. The National Medical Journal of India, 34(3), 143-150. <a href=\"https:\/\/doi.org\/10.25259\/NMJI_63_19\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.25259\/NMJI_63_19<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Datta, K., Bhutambare, A., Mamatha, V. L., Narawa, Y., Srinath, R., &amp; Kanitkar, M. (2023). Improved sleep, cognitive processing and enhanced learning and memory task accuracy with Yoga nidra practice in novices. PLOS ONE, 18(12), Article e0294678. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0294678\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1371\/journal.pone.0294678<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Ferreira-Vorkapic, C., Borba-Pinheiro, C. J., Marchioro, M., &amp; Santana, D. (2018). The impact of Yoga Nidra and seated meditation on the mental health of college professors. International Journal of Yoga, 11(3), 215-223. <a href=\"https:\/\/doi.org\/10.4103\/ijoy.IJOY_57_17\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.4103\/ijoy.IJOY_57_17<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Ghai, S., Odyniec, P., &amp; Ghai, I. (2025). Effects of Yoga Nidra on stress, anxiety, and depression: A systematic review and meta-analysis. Annals of the New York Academy of Sciences, 1556(1), Article e70149. <a href=\"https:\/\/doi.org\/10.1111\/nyas.70149\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1111\/nyas.70149<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Kachera, V., Patel, D., Mishra, S., Mishra, A., Gomes, J., &amp; Garg, R. (2025). The effects of Yoga Nidra practice on EEG oscillations: A systematic review [Preprint]. medRxiv. <a href=\"https:\/\/doi.org\/10.1101\/2025.06.16.25329676\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1101\/2025.06.16.25329676<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Markil, N., Whitehurst, M., Jacobs, P. L., &amp; Zoeller, R. F. (2012). Yoga Nidra relaxation increases heart rate variability and is unaffected by a prior bout of Hatha yoga. The Journal of Alternative and Complementary Medicine, 18(10), 953-958. <a href=\"https:\/\/doi.org\/10.1089\/acm.2011.0331\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1089\/acm.2011.0331<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Moszeik, E. N., von Oertzen, T., &amp; Renner, K.-H. (2022). Effectiveness of a short Yoga Nidra meditation on stress, sleep, and well-being in a large and diverse sample. Current Psychology, 41(8), 5272-5286. <a href=\"https:\/\/doi.org\/10.1007\/s12144-020-01042-2\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1007\/s12144-020-01042-2<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Pandi-Perumal, S. R., Spence, D. W., Srivastava, N., Kanchibhotla, D., Kumar, K., Sharma, G. S., Gupta, R., &amp; Batmanabane, G. (2022). The origin and clinical relevance of Yoga Nidra. Sleep and Vigilance, 6(1), 61-84. <a href=\"https:\/\/doi.org\/10.1007\/s41782-022-00202-7\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1007\/s41782-022-00202-7<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Parker, S. (2019). Training attention for conscious non-REM sleep: The yogic practice of yoga-nidr\u0101 and its implications for neuroscience research. In N. Srinivasan (Ed.), Progress in brain research: Vol. 244. Meditation (pp. 255-272). Elsevier. <a href=\"https:\/\/doi.org\/10.1016\/bs.pbr.2018.10.016\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/bs.pbr.2018.10.016<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Singh, S., Dhanlika, D., Singh, U., Haldar, P., &amp; Sharma, G. (2026). Effect of yoga Nidra (yogic sleep) in sleep disturbances and insomnia: Systematic review and metanalysis. Sleep and Breathing, 30(2), Article 144. <a href=\"https:\/\/doi.org\/10.1007\/s11325-026-03685-0\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1007\/s11325-026-03685-0<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Benson, H., Beary, J. F., &amp; Carol, M. P. (1974). The relaxation response. Psychiatry, 37(1), 37-46. <a href=\"https:\/\/doi.org\/10.1080\/00332747.1974.11023785\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1080\/00332747.1974.11023785<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Cappuccio, F. P., Cooper, D., D\u2019Elia, L., Strazzullo, P., &amp; Miller, M. A. (2011). Sleep duration predicts cardiovascular outcomes: A systematic review and meta-analysis of prospective studies. European Heart Journal, 32(12), 1484-1492. <a href=\"https:\/\/doi.org\/10.1093\/eurheartj\/ehr007\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1093\/eurheartj\/ehr007<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., &amp; Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36. <a href=\"https:\/\/doi.org\/10.1016\/j.smrv.2014.10.001\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/j.smrv.2014.10.001<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Mavromatis, A. (1987). Hypnagogia: The unique state of consciousness between wakefulness and sleep. Routledge &amp; Kegan Paul.<\/p><p style=\"font-size:14px;line-height:1.6;\">Ogilvie, R. D. (2001). The process of falling asleep. Sleep Medicine Reviews, 5(3), 247-270. <a href=\"https:\/\/doi.org\/10.1053\/smrv.2001.0145\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1053\/smrv.2001.0145<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Ohayon, M. M. (2000). Prevalence of hallucinations and their pathological associations in the general population. Psychiatry Research, 97(2-3), 153-164. <a href=\"https:\/\/doi.org\/10.1016\/S0165-1781(00)00227-4\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/S0165-1781(00)00227-4<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Ohayon, M. M., Priest, R. G., Caulet, M., &amp; Guilleminault, C. (1996). Hypnagogic and hypnopompic hallucinations: Pathological phenomena? The British Journal of Psychiatry, 169(4), 459-467. <a href=\"https:\/\/doi.org\/10.1192\/bjp.169.4.459\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1192\/bjp.169.4.459<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Ordem dos Psic\u00f3logos Portugueses. (2024). Recomenda\u00e7\u00f5es para um sono saud\u00e1vel [Recommendations for healthy sleep]. <a href=\"https:\/\/www.ordemdospsicologos.pt\/ficheiros\/documentos\/opp_sonosaudavel.pdf\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/www.ordemdospsicologos.pt\/ficheiros\/documentos\/opp_sonosaudavel.pdf<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Spiegel, K., Leproult, R., &amp; Van Cauter, E. (1999). Impact of sleep debt on metabolic and endocrine function. The Lancet, 354(9188), 1435-1439. <a href=\"https:\/\/doi.org\/10.1016\/S0140-6736(99)01376-8\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1016\/S0140-6736(99)01376-8<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Stickgold, R. (2005). Sleep-dependent memory consolidation. Nature, 437(7063), 1272-1278. <a href=\"https:\/\/doi.org\/10.1038\/nature04286\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1038\/nature04286<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., &amp; Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843-844. <a href=\"https:\/\/doi.org\/10.5665\/sleep.4716\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.5665\/sleep.4716<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Farias, M., Maraldi, E., Wallenkampf, K. C., &amp; Lucchetti, G. (2020). Adverse events in meditation practices and meditation-based therapies: A systematic review. Acta Psychiatrica Scandinavica, 142(5), 374-393. <a href=\"https:\/\/doi.org\/10.1111\/acps.13225\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.1111\/acps.13225<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Luu, K. (2024). Key components of trauma-informed yoga nidra. International Journal of Yoga Therapy, 34, Article 20. <a href=\"https:\/\/doi.org\/10.17761\/2024-D-24-00021\" target=\"_blank\" rel=\"noopener\" style=\"color:var(--by-terra);\">https:\/\/doi.org\/10.17761\/2024-D-24-00021<\/a><\/p><p style=\"font-size:14px;line-height:1.6;\">Treleaven, D. A. (2018). Trauma-sensitive mindfulness: Practices for safe and transformative healing. W. W. Norton &amp; Company.<\/p><\/div><\/details><\/div><\/div>\n<\/article>\n<script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@graph\": [{\"@type\": \"BlogPosting\", \"headline\": \"Yoga Nidra for Sleep: What It Can and Cannot Do\", \"description\": \"Yoga Nidra for sleep: how conscious sleep differs from sleep, what research shows about rest and insomnia, how to practise in the evening and its limits.\", \"inLanguage\": \"en\", \"image\": \"https:\/\/beyoga.pt\/wp-content\/uploads\/2026\/09\/byr-manual-19.jpg\", \"author\": {\"@type\": \"Person\", \"@id\": \"https:\/\/beyoga.pt\/#\/schema\/person\/carla-goncalves\", \"name\": \"Carla Gon\u00e7alves\", \"url\": \"https:\/\/beyoga.pt\/en\/about\/\"}, \"publisher\": {\"@type\": \"Organization\", \"@id\": \"https:\/\/beyoga.pt\/en\/#organization\", \"name\": \"BeYoga School\"}, \"about\": [{\"@type\": \"Thing\", \"name\": \"Yoga Nidra\"}, {\"@type\": \"Thing\", \"name\": \"Sleep\"}, {\"@type\": \"Thing\", \"name\": \"Relaxation\"}], \"mentions\": {\"@type\": \"Course\", \"name\": \"Yoga Nidra Teacher Training\", \"url\": \"https:\/\/beyoga.pt\/en\/oscursos\/yoga-nidra-course\/\"}, \"citation\": [\"Bryant, E. F. (2009). The Yoga s\u016btras of Pata\u00f1jali: A new edition, translation, and commentary with insights from the traditional commentators. North Point Press.\", \"Parker, S., Bharati, S. V., & Fernandez, M. (2013). Defining yoga-nidra: Traditional accounts, physiological research, and future directions. International Journal of Yoga Therapy, 23(1), 11-16. https:\/\/doi.org\/10.17761\/ijyt.23.1.t636651v22018148\", \"Ahuja, N., Bhardwaj, P., Pathania, M., Sethi, D., Kumar, A., Parchani, A., Chandel, A., & Phadke, A. (2024). Yoga Nidra for hypertension: A systematic review and meta-analysis. Journal of Ayurveda and Integrative Medicine, 15(2), Article 100882. https:\/\/doi.org\/10.1016\/j.jaim.2023.100882\", \"Datta, K., Tripathi, M., Verma, M., Masiwal, D., & Mallick, H. N. (2021). Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial. The National Medical Journal of India, 34(3), 143-150. https:\/\/doi.org\/10.25259\/NMJI_63_19\", \"Datta, K., Bhutambare, A., Mamatha, V. L., Narawa, Y., Srinath, R., & Kanitkar, M. (2023). Improved sleep, cognitive processing and enhanced learning and memory task accuracy with Yoga nidra practice in novices. PLOS ONE, 18(12), Article e0294678. https:\/\/doi.org\/10.1371\/journal.pone.0294678\", \"Ferreira-Vorkapic, C., Borba-Pinheiro, C. J., Marchioro, M., & Santana, D. (2018). The impact of Yoga Nidra and seated meditation on the mental health of college professors. International Journal of Yoga, 11(3), 215-223. https:\/\/doi.org\/10.4103\/ijoy.IJOY_57_17\", \"Ghai, S., Odyniec, P., & Ghai, I. (2025). Effects of Yoga Nidra on stress, anxiety, and depression: A systematic review and meta-analysis. Annals of the New York Academy of Sciences, 1556(1), Article e70149. https:\/\/doi.org\/10.1111\/nyas.70149\", \"Kachera, V., Patel, D., Mishra, S., Mishra, A., Gomes, J., & Garg, R. (2025). The effects of Yoga Nidra practice on EEG oscillations: A systematic review [Preprint]. medRxiv. https:\/\/doi.org\/10.1101\/2025.06.16.25329676\", \"Markil, N., Whitehurst, M., Jacobs, P. L., & Zoeller, R. F. (2012). Yoga Nidra relaxation increases heart rate variability and is unaffected by a prior bout of Hatha yoga. The Journal of Alternative and Complementary Medicine, 18(10), 953-958. https:\/\/doi.org\/10.1089\/acm.2011.0331\", \"Moszeik, E. N., von Oertzen, T., & Renner, K.-H. (2022). Effectiveness of a short Yoga Nidra meditation on stress, sleep, and well-being in a large and diverse sample. Current Psychology, 41(8), 5272-5286. https:\/\/doi.org\/10.1007\/s12144-020-01042-2\", \"Pandi-Perumal, S. R., Spence, D. W., Srivastava, N., Kanchibhotla, D., Kumar, K., Sharma, G. S., Gupta, R., & Batmanabane, G. (2022). The origin and clinical relevance of Yoga Nidra. Sleep and Vigilance, 6(1), 61-84. https:\/\/doi.org\/10.1007\/s41782-022-00202-7\", \"Parker, S. (2019). Training attention for conscious non-REM sleep: The yogic practice of yoga-nidr\u0101 and its implications for neuroscience research. In N. Srinivasan (Ed.), Progress in brain research: Vol. 244. Meditation (pp. 255-272). Elsevier. https:\/\/doi.org\/10.1016\/bs.pbr.2018.10.016\", \"Singh, S., Dhanlika, D., Singh, U., Haldar, P., & Sharma, G. (2026). Effect of yoga Nidra (yogic sleep) in sleep disturbances and insomnia: Systematic review and metanalysis. Sleep and Breathing, 30(2), Article 144. https:\/\/doi.org\/10.1007\/s11325-026-03685-0\", \"Benson, H., Beary, J. F., & Carol, M. P. (1974). The relaxation response. Psychiatry, 37(1), 37-46. https:\/\/doi.org\/10.1080\/00332747.1974.11023785\", \"Cappuccio, F. P., Cooper, D., D\u2019Elia, L., Strazzullo, P., & Miller, M. A. (2011). Sleep duration predicts cardiovascular outcomes: A systematic review and meta-analysis of prospective studies. European Heart Journal, 32(12), 1484-1492. https:\/\/doi.org\/10.1093\/eurheartj\/ehr007\", \"Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36. https:\/\/doi.org\/10.1016\/j.smrv.2014.10.001\", \"Mavromatis, A. (1987). Hypnagogia: The unique state of consciousness between wakefulness and sleep. Routledge & Kegan Paul.\", \"Ogilvie, R. D. (2001). The process of falling asleep. Sleep Medicine Reviews, 5(3), 247-270. https:\/\/doi.org\/10.1053\/smrv.2001.0145\", \"Ohayon, M. M. (2000). Prevalence of hallucinations and their pathological associations in the general population. Psychiatry Research, 97(2-3), 153-164. https:\/\/doi.org\/10.1016\/S0165-1781(00)00227-4\", \"Ohayon, M. M., Priest, R. G., Caulet, M., & Guilleminault, C. (1996). Hypnagogic and hypnopompic hallucinations: Pathological phenomena? The British Journal of Psychiatry, 169(4), 459-467. https:\/\/doi.org\/10.1192\/bjp.169.4.459\", \"Ordem dos Psic\u00f3logos Portugueses. (2024). Recomenda\u00e7\u00f5es para um sono saud\u00e1vel [Recommendations for healthy sleep]. https:\/\/www.ordemdospsicologos.pt\/ficheiros\/documentos\/opp_sonosaudavel.pdf\", \"Spiegel, K., Leproult, R., & Van Cauter, E. (1999). Impact of sleep debt on metabolic and endocrine function. The Lancet, 354(9188), 1435-1439. https:\/\/doi.org\/10.1016\/S0140-6736(99)01376-8\", \"Stickgold, R. (2005). Sleep-dependent memory consolidation. Nature, 437(7063), 1272-1278. https:\/\/doi.org\/10.1038\/nature04286\", \"Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843-844. https:\/\/doi.org\/10.5665\/sleep.4716\", \"Farias, M., Maraldi, E., Wallenkampf, K. C., & Lucchetti, G. (2020). Adverse events in meditation practices and meditation-based therapies: A systematic review. Acta Psychiatrica Scandinavica, 142(5), 374-393. https:\/\/doi.org\/10.1111\/acps.13225\", \"Luu, K. (2024). Key components of trauma-informed yoga nidra. International Journal of Yoga Therapy, 34, Article 20. https:\/\/doi.org\/10.17761\/2024-D-24-00021\", \"Treleaven, D. A. (2018). Trauma-sensitive mindfulness: Practices for safe and transformative healing. W. W. Norton & Company.\"]}, {\"@type\": \"FAQPage\", \"mainEntity\": [{\"@type\": \"Question\", \"name\": \"Is Yoga Nidra the same as sleeping?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"No. In sleep the body rests and awareness fades. In Yoga Nidra the body rests deeply while the mind stays awake enough to follow a guiding voice and, later, to remember it. The practice works in hypnagogia, the passage between waking and sleep that normally lasts only seconds, and widens it so you can stay there.\"}}, {\"@type\": \"Question\", \"name\": \"Can Yoga Nidra replace a night's sleep?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"No. Practitioners often say a session gives back more rest than the time it takes, but sleep carries out functions that nothing else replaces, including hormonal regulation, immune support and memory consolidation. Habitually sleeping less than seven hours is associated with higher health risks. Yoga Nidra can support rest and help you prepare for sleep, not substitute for it.\"}}, {\"@type\": \"Question\", \"name\": \"What are the main benefits of Yoga Nidra?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"The most studied is less stress and anxiety, from a review of 73 studies of limited quality (Ghai et al., 2025). It may also improve sleep and help with insomnia, though studies are few. During practice the heart slows and heart rate variability rises (Markil et al., 2012). It may help lower blood pressure as a complement to medical treatment.\"}}, {\"@type\": \"Question\", \"name\": \"Does Yoga Nidra help with insomnia?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Research is promising. A randomised controlled trial found improvements in people with chronic insomnia (Datta et al., 2021), and a recent systematic review points the same way (Singh et al., 2026). The number of studies is still small, so it is best seen as a possible support. Persistent insomnia deserves medical assessment, and Yoga Nidra does not replace treatment.\"}}, {\"@type\": \"Question\", \"name\": \"Is it a problem if I fall asleep during Yoga Nidra?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"No. Falling asleep is common and is not a failure of the practice or of the teacher. Rest counts too, and with regular practice awareness tends to stay awake for longer. Students often drift in and out of awareness during a session. When you practise before bed with the aim of sleeping, drifting off is a perfectly acceptable outcome.\"}}, {\"@type\": \"Question\", \"name\": \"Is Yoga Nidra safe for everyone?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"It is accessible to most people and needs no particular fitness or experience. Deep relaxation can, however, bring up difficult memories or emotions. People with a history of trauma, psychiatric conditions such as dissociative or psychotic episodes, or severe depression should practise with the support of their doctor or therapist. 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