What is yoga nidra? Plus, why it may be your new BFF at bedtime
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Yoga nidra can help you get better sleep, no yoga mat required. Learn what it is, how it can benefit your sleep, and 10 tips to help you try it for yourself tonight.
Raise your hand if you’ve ever fluffed the pillows, adjusted the blankets, climbed into bed, and promised yourself this would be the night you actually fall asleep before midnight. And then… you don’t.
Sleep doesn’t always come easily, even when you’re doing everything “right.” And when your body feels extra tense, your mind is racing, or you’re stuck in that tired-but-wired limbo, winding down can feel nearly impossible. That’s where yoga nidra, also known as yogic sleep, comes into play.
Practicing yoga nidra before bed isn’t about mastering a new skill or adding a complicated step to your nighttime routine. (Because, really, who has the time?) It’s a guided rest practice that helps you shift into deep relaxation, whether you fall asleep or not. It’s accessible, effective, and doesn’t require a yoga mat or any prior experience.
Here’s how yoga nidra can support sleep and stress relief, and what to expect if you want to try it for yourself.
What is yoga nidra?
Yoga nidra (sometimes called yogic sleep) is a deeply restful practice that helps you access a state between wakefulness and sleep. During this practice, typically done lying down, your eyes are closed while listening to a live teacher or an audio recording.
In a session, you’re gently led through a series of stages, such as setting a personal intention (called a sankalpa), noticing physical sensations through a body scan, focusing on your breath, and moving through visualizations.
These stages can all help relax your brain into slower wave states, similar to those in deep sleep. But to be clear, the goal isn’t to fall asleep — although it’s fine if you do. The goal is to allow your body to rest so deeply that your thoughts quiet down, your muscles release tension, and your awareness becomes expansive.
7 possible benefits of yoga nidra
Yoga nidra isn’t a magic fix, but it can be surprisingly effective at supporting sleep, stress, and emotional balance. Here are seven benefits of giving your body permission to pause:
1. More restful sleep: Yoga nidra can help your nervous system shift from fight-or-flight to rest-and-digest. This makes it easier to fall asleep and stay asleep.
2. Reduced stress and anxiety: By guiding your awareness inward, yoga nidra can calm your racing thoughts and bring down stress levels. This helps promote a deeper sense of ease throughout your body.
3. Improved mood and resilience: The practice helps support emotional balance. As a result, it has been used alongside therapy for trauma, burnout, and chronic stress.
4. Sharper focus and clarity: During yoga nidra, studies suggest that the brain enters a state that helps support cognitive function. In fact, many people report feeling more focused and clearer after a session.
5. Less physical tension and pain: Gentle awareness and breathwork help release chronic tension and can offer temporary relief from pain and discomfort.
6. More self-awareness and regulation: Yoga nidra teaches you to notice sensations, emotions, and thoughts without judgment and to embrace a more open-minded way of thinking.
7. Time-efficient and accessible: Sessions can be short and still be restorative. Plus, there’s no pressure to “do it right.” All you have to do is lie down and listen.
Guided meditation structure for yoga nidra
The last thing this practice should be is stressful, so you won’t need to memorize anything or lead yourself through a complicated process to begin. In fact, one of the simplest ways to try yoga nidra is to listen to a recording while lying down in a comfortable position.
As a gentle reminder, it’s okay if your mind wanders, and it’s okay if you fall asleep. The overall point is to give your nervous system the chance to soften, settle, and reset.
If you’re curious about what a session includes, here’s a beginner-friendly structure you can follow:
Get comfortable: First, lie on your back in a quiet space. Consider using a blanket under your head or knees for support. Then let your arms rest at your sides, palms facing up, and close your eyes.
Set your intention (sankalpa): As you begin, silently repeat a short and present-tense intention or affirmation. You could say something like “I am safe,” or “I allow myself to rest.”
Begin a body scan: Slowly bring your attention to different parts of your body, one at a time. Start with your right hand and move your awareness slowly across your hand, arm, shoulder, and then down through your torso, legs, and toes. After you do this, do the same for the left side. As a rule of thumb, avoid trying to change anything. Just notice and relax each area as you move through.
Notice your breath: Start observing your breathing. Feel the natural rhythm of each inhale and exhale. You might notice the rise and fall of your chest or the sensation of air at the tip of your nose.
Explore opposites: Gently invite contrasting sensations. You could imagine the feeling of heaviness and then the feeling of lightness. This helps balance your nervous system and quiet your mind.
Visualize calming imagery: Picture a peaceful setting, like lying in a field of tall grass or walking through soft snow. Make sure to choose whatever feels soothing to you. Then let your imagination fill in the details.
Return to your intention: Silently repeat the same intention or affirmation from the beginning. This helps ground your experience and reinforces your internal focus.
Reawaken gently: Gently bring your awareness back to your breath and body. Notice any sounds around you. As you do this, begin to wiggle your fingers and toes. When you’re ready, roll to one side and slowly come to a seated position.
How to practice yoga nidra for relaxation and better sleep: 10 tips to get started
Yoga nidra is one of the most accessible wellness practices out there. You don’t need experience, special gear, or even the ability to stay awake the whole time. But if you’re not sure how to begin—or want to make your sessions more effective—here are some tips to help you get the most from your practice.
1. Choose a quiet and comfy space
Pick a comfortable spot like your bed, your couch, or a yoga mat on the floor, and lie down. Consider using pillows under your knees or a blanket over your body to make yourself cozy. Also, try to avoid being too cold or too warm, as either can distract you.
Additionally, if your living space is noisy, consider using white noise or a fan to soften background sounds.
2. Use a guided recording
A lot of people find it easier to follow a voice than to self-guide, so listening to a recording can be helpful as you begin your practice.
Try a few different narrators until you find one that feels the most soothing to you.
💙 Follow along to this yoga nidra-inspired bedtime meditation, Peaceful Sleep with Mel Mah.
3. Start with shorter practices
A full 45-minute session could feel like a big ask at first. If that feels overwhelming, consider starting with eight minutes of guided yoga nidra and then gradually increasing your practice from there.
If your mind wanders, go easy on yourself. There’s no need to be perfect. Plus, you can always pause and restart if you’d like.
Related read: How to stop being a perfectionist: 6 tips
4. Time your session to match your needs
Try practicing right before bed if sleep is your main goal. If you’re using yoga nidra as a midday reset, aim for a time when you typically feel drained, like the early afternoon when most people tend to feel a slump.
If midday does happen to be the best time for you, consider practicing for 15 minutes. You find that this length of time can feel just as restorative as an hour-long nap.
5. Set an intention
The sankalpa (or intention) is a short, present-tense statement that you repeat at the beginning and end of the session that helps guide you, keep you grounded, and motivates you. It can be specific, like “I trust my body to rest,” or general, like “I am calm and grounded.”
If you’re not sure what to say, try these out:
I give myself permission to rest.
I am safe.
I allow things to unfold.
Related read: The power of setting intentions & how to set mindful ones
6. Let go of the pressure to stay awake
If you fall asleep during yoga nidra, that’s okay. This usually just means that your body needs rest, and you should honor that.
Over time, you may find that you can stay in the hypnagogic state, the period between sleep and wakefulness, while staying aware. But there’s no gold star for staying alert. So, let go and rest however it comes.
💙 Learn to Let Go by listening to this meditation from Tamara Levitt.
7. Keep it regular, but be flexible
Like any practice, yoga nidra becomes more powerful with consistency. That said, it’s not an all-or-nothing approach by any means.
Practicing it once or twice a week is still valuable. Some people use it every night as part of their bedtime routine. Others save it for particularly stressful days or for travel when sleep is disrupted. Think of it as a tool you can return to whenever you need it, and release the pressure of a fixed schedule.
8. Treat it like a nervous system reset
Yoga nidra isn’t just about helping you fall asleep. It also teaches your nervous system how to downshift, or relax, which can improve your relationship with sleep and rest in general.
If you’re hoping to sleep during or after a session, but you can’t, try to give yourself grace and remember that the calming effects of the practice can still be beneficial for your body and mind. Sleep will come. Enjoy the relaxation you’ve been able to cultivate thus far.
Related read: Feeling anxious? These 10 vagus nerve "resets" may help
9. Journal or reflect afterward
Some people enjoy engaging in a reflection ritual after a mindfulness practice — but it’s not required. If it feels right to you, you can try writing down what came up for you emotionally during a yoga nidra session. Perhaps you uncovered specific sensations and emotions.
If you’re using yoga nidra for emotional support or trauma healing, pairing the practice with reflective journaling can help you track your progress over time.
Related read: Journaling for anxiety: 15 prompts to help you release stress
10. Use it as a supplement to other forms of care
Yoga nidra is a great tool to add to your self-care kit, but it doesn’t solve everything on its own. If you’re dealing with insomnia, anxiety, depression, chronic pain, or trauma, this form of yoga can be a helpful piece of a larger support system, but it shouldn’t be used as your sole form of care.
Think of yoga nidra as one layer of treatment that’s best to practice alongside other self-care acts. Some options include medical and mental health treatment, physical movement, and therapy, depending on your unique situation.
Related read: Insomnia self-care: 10 strategies to manage sleeplessness
What is yoga nidra FAQs
Is yoga nidra the same as meditation?
Yoga nidra is a form of meditation that follows a distinct structure and can be done lying down. While many seated meditation practices focus on breath or awareness of thoughts, yoga nidra guides you through multiple layers of awareness. It starts with your body and then moves to your breath, emotions, and visualizations.
Yoga nidra is designed to bring you into a deeply relaxed state between wakefulness and sleep. You stay aware, but your brain begins to shift into slower wave states, similar to those in deep sleep.
Can yoga nidra really help me sleep better?
Yes, many people find that it does improve their quality and helps them fall asleep more easily. Yoga nidra has been known to help calm the nervous system and reduce cortisol, too, which can both interfere with sleep.
Even if you don’t fall asleep during the practice, the physiological rest you receive can help set the stage for deeper sleep later on.
Do I need to know yoga to try yoga nidra?
You don't. This practice doesn’t require any experience with yoga poses or breathwork. In fact, yoga nidra takes place entirely in a resting position, usually lying on your back with your eyes closed.
If you’ve ever listened to a guided relaxation or visualization, you’re already familiar with the basic format. All you need is a quiet place to lie down and a recording or script to follow.
How long should a yoga nidra session be?
Sessions can vary from 10 minutes to 45 minutes or longer, but many recordings fall in the 20–30 minute range. This time frame offers enough time to move through the full progression without feeling rushed.
If you’re new or pressed for time, brief sessions can still help regulate your nervous system and offer meaningful rest. Eventually, after some practice, you might find longer sessions feel more restorative.
What are the stages of yoga nidra?
The stages of yoda nidra can vary, but most follow a general flow. Here’s what a session tends to look like:
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