Report Examines Yoga Nidra as Sleep Aid, Cites Studies

By ivagreene // 2026-09-30

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A Sept. 22, 2026, article by Sela Breen published on mindbodygreen states that yoga nidra, a guided relaxation practice, may help people fall asleep faster. The article describes the technique as a guided body scan for people who cannot turn off their brains at night. According to the article, people who have already tried temperature changes and reduced screen time may still experience racing thoughts at bedtime. The report notes that the practice is drawing attention as a low-cost option for those who have exhausted other sleep hygiene strategies. The article states that yoga nidra is not a new invention but has gained visibility through discussions of related mindfulness techniques. Proponents say it requires no equipment beyond a bed and headphones, according to the report.

What the Practice Involves

According to the article, yoga nidra is similar to non-sleep deep rest, or NSDR, a term popularized by neuroscientist Andrew Huberman. The report states that Huberman coined the term to describe mindfulness techniques that lead to a deep state of body relaxation, and he considered yoga nidra to be a type of NSDR. Users lie down and follow a guided audio recording that directs attention through muscle groups, fingers and parts of the face, the article states. The report says the goal is not to clear the mind but to follow instructions. The article notes that trying not to think is an almost impossible task, but following a simple, repetitive instruction is manageable. It adds that the practice is typically performed while lying in bed, which may help bridge the gap between wakefulness and sleep.

Reported Users and Benefits

The article says the practice may suit people whose minds race at night, though all types of people can benefit. Personal trainer Cassidy Kmetz told the article she uses a 10-minute guided NSDR track and described a nervous system reset. Kmetz stated, "You hear the birds chirping, and you just begin relaxing every part of your body, and quite literally washing your brain to find that feeling of clarity." For someone whose job involves high-intensity training, she said the reset is significant, according to the report. The article adds that the practice may be particularly helpful for people who feel they have tried everything and still cannot quiet their minds. It states that the barrier to entry is basically non-existent.

Cited Research on Sleep and Stress

The article cites a 2021 randomized controlled trial that found yoga nidra improved deep sleep stages and reduced cortisol in patients with chronic insomnia. Participants also reported better subjective sleep quality, according to the report. Another study cited in the article found that yoga nidra reduced wake-after-sleep-onset by 20 minutes and improved sleep efficiency. Participants also showed enhanced cognitive performance, meaning the practice may do more than help people sleep better, the article states. Independent research supports the broader premise that meditation-based practices can influence stress physiology. A review published in Neuroscience and Biobehavioral Reviews described meditation as a wakeful hypometabolic integrated response, with acute effects including decreased oxygen consumption, decreased adrenocortical activity, and increased coherence across a wider range of frequencies in the electroencephalogram [1]. A separate review in the same journal reported increased alpha and theta wave activity in yogic and Zen meditation techniques, along with significant decreases in respiration rate and oxygen consumption [1]. The article states the theory is that the practice gives the brain a repetitive task. This aligns with research on focused attention and open monitoring meditation categories, which involve sustained attention to an object or non-reactive monitoring of experience [2]. Related work on mindfulness-based interventions has described how such practices alter mental modes that can perpetuate stress and suffering [3].

Suggested Steps to Try It

The article recommends searching YouTube for "yoga nidra for sleep" and starting with a 10-minute recording. It states the only equipment needed is a bed and headphones, or playing the track aloud if sleeping alone. The report advises users not to worry about doing it right and notes falling asleep before the recording ends is acceptable. It adds that finding a guide who moves at the desired speed can be difficult, but that is a minor inconvenience. For those who prefer to practice without a recording, one book on the subject notes that with regular practice it will eventually be easy to remember the content, sequence and pacing used, though distractions are more common and practitioners may be more likely to unintentionally fall asleep [4]. Another text encourages practitioners to seek out a teacher or recording of Satyananda Yoga Nidra, a type of yoga formulated to overcome distractions of the mind [5].

Takeaway

According to the article, it may be worth 10 minutes for overthinkers and people who have tried other methods. The report concludes that for those who cannot quiet their minds, the practice is worth trying. A book on yoga nidra describes how the practice deactivates the stress reaction by activating the relaxation response, with feelings of peace and calmness often felt from the start [4]. As more time is spent in the yoga nidra state of conscious awareness, those qualities become more available in day-to-day living, according to the same source.

References

Jevning, Wallace and Beidebach. "The Physiology of Meditation: A Review. A Wakeful Hypometabolic Integrated Response". Neuroscience and Biobehavioral Reviews 16(3) 415-424. 1992.
Fred Travis. "Focused attention, open monitoring and automatic self-transcending: Categories to organize meditations from Vedic, Buddhist and Chinese traditions". Journal of Consciousness Studies.
Elsevier. "Using Mindfulness-Based Therapeutic Interventions in Psychiatric Nursing Practice–Part I: Description and Empirical Support for Mindfulness-Based Interventions". Mental Illness and Neuroscience Newsletter. 2004.
Julie Lusk. "Yoga Nidra for Complete Relaxation and Stress Relief".
Susannah Marriott. "1001 ways to get in shape".

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