Yoga Nidra for sleep and anxiety
10 amazing benefits of Yoga Nidra for sleep and anxiety

Yoga Nidra is an ancient yogic method for guided meditation and relaxation. Yoga Nidra, sometimes called “yogic sleep.” Traditional meditation involves focusing on a single point or breath. 

Yoga Nidra, on the other hand, Takes people on a journey through various stages of awareness to learn more about themselves. A thorough body scan is often the first part of the exercise. It helps people relax and become more aware of their own feelings.

Otherwise, the mind is not as busy during regular sleep. But in yoga Nidra the mind is involved while the body is completely still. In this article, we will look at yoga Nidra for sleep and anxiety benefits and processes that can help you feel peace, rest your body and calm your mind.

How does Yoga Nidra work for better sleep?

Yoga Nidra is a guided meditation. Yoga nidra helps people stay awake and asleep. Our goal is to reach a deep state of relaxation where our mind and body can heal. Additionally, yoga Nidra triggers the body’s relaxation response, which counteracts the stress-related “fight or flight” response. It makes you feel calm and relaxed by activating the parasympathetic nervous system. It makes it easier to get a good night’s sleep.

On the other hand, during a yoga Nidra session, people systematically focus on different parts of their body. This process helps reduce both physical pain and emotional stress, creating the perfect setting for a good night’s sleep.

So, we have also linked it to keeping stress chemicals like cortisol under control. As stress levels decrease, it restores hormonal balance, which helps people sleep better.

10 Benefits of yoga nidra for sleep and anxiety

yoga nidra for sleep

Deep Rest: Firstly, yoga Nidra puts people in a deep sleep-like state where their body and mind can relax. And finally, systematic relaxation methods are used to help people feel calm and relieve stress in their bodies and minds.

Stress Reduction:  Stress and worry that build up during the day is one of the main reasons why people have trouble sleeping. This is why yoga nidra is a good way to deal with mental stress. As yogis reach a deep state of relaxation, the practice helps to turn on the parasympathetic nervous system, which is also known as the “rest and digest” mode. 

This change fights against the effects of the sympathetic nervous system, which controls the body’s stress reaction. This makes you feel calm and peaceful.

Better Sleep: One of the best things about Yoga Nidra is that it helps you sleep better. Deep relaxation makes it easier for the body to go into stages of healing sleep. This helps you sleep better and feel better when you wake up.

Better Mindfulness: Yoga Nidra makes you more thoughtful and aware. During the guided meditation, people say to stay in the present moment. This helps the mind and body connect more deeply. People can think about worry in a better way now that they know more about it.

Yoga Nidra activates the parasympathetic nervous system, which is also known as the “rest and digest” mode. This calms the nervous system. The sympathetic nerve system is in charge of the body’s stress response. This change goes against what it does. You feel calm and at ease after reading this.

Getting rid of mental stress: Our bodies hold on to our feelings, which can lead to stress and worry. Through systematic body scans and relaxation methods, Yoga Nidra helps people let go of emotional tension and gives them a healthy way to express their feelings.

Better self-awareness: Yoga Nidra pushes people to think about themselves and reflect. As practitioners explore the deeper levels of their awareness, they learn more about how they think, feel, and act. This increased self-awareness can help you deal with worry better.

Lessening the effects of insomnia: People who have trouble sleeping may feel better if they do Yoga Nidra . Because it calms the nervous system and improves the quality of sleep, it can help people who have trouble sleeping and make their sleep patterns more stable.

Balanced Hormones: Yoga Nidra helps keep stress hormones like cortisol in check. It keeps hormones in check, which makes you feel better and less stressed.

Harmony between the Mind and Body: The ultimate goal of Yoga Nidra is to bring balance to the mind and body. Making this a regular part of your life will help you feel more balanced in many areas of your life, which is good for your general health.

5 poses  yoga Nidra for sleep and anxiety 

Due to the fast pace that people live today, we feel a lot of stress, resulting in poor sleep. So we need to find effective ways to deal with rest that is important to our health. Yoga nidra, sometimes called “yogic sleep,” is a powerful exercise that combines awareness and relaxation. 

This section will talk about five yoga nidra poses that are especially good for helping you sleep better and feel less anxious.

Reclining Bound Angle Pose

This pose opens the hips and helps you relax. It is a good way to start your Yoga Nidra exercise. Lay on your back, bend your knees, and bring the soles of your feet together to do this pose. Do not force your knees to fall to the sides. If you need to, you can use props to help your knees. So, this pose is a great way to start a restorative Yoga Nidra session because it helps release tightness in the hips and lower back.

Legs Up the Wall Pose

It is a restorative inversion that can help people who are having trouble sleeping or with worry. Thus, find a wall that is free of clutter, lie on your back, and reach your legs up the wall. Some benefits of this easy inversion are better blood flow, less leg swelling, and a calmer nervous system. A few minutes spent in Viparita Karani before bed can make a big difference in how well you sleep every night.

Child’s Pose

It is a calming and balancing pose that can help your back, shoulders, and neck feel better. Get on your knees on the mat, sit back on your heels, fold forward, and reach your arms out in front of you.

The parasympathetic nervous system activates this easy stretch, which makes you feel calm and relaxed. Balasana can be a very helpful part of your Yoga Nidra routine for calming down and getting your body ready for a good night’s sleep.

Corpse Pose

yoga nidra for sleep

It is an important part of Yoga Nidra. Without it, you can’t do Yoga Nidra. This last relaxation pose helps you fall asleep and lets your body take in the benefits of the previous exercises. Lay on your back with your arms at your sides and your hands facing up.

Focus on your breath while closing your eyes. This will help any stress melt away. Not only does Savasana help you sleep better, it also gives you a chance to think about yourself and be more aware.

Happy Baby Pose

The Happy Baby Pose is a fun and relaxing pose that works the hips and lower back. Put your hands on the outside edges of your feet and lie on your back. Bend your knees into your chest. Rock from side to side to loosen up and massage your back. As an added bonus, this pose can help calm your mind and make you feel happy and relaxed, making it a great addition to your Yoga Nidra exercise.

Related Article: Yoga Nidra For Sleep: 10 Ways & Tips From The Great Depression


1. What’s the Best Time to Do Yoga Nidra?

It is most often best done in the morning or right before bed because it helps you relax and can improve both your energy and the quality of your sleep.

2. How long does a typical Yoga Nidra session last?

Sessions can range from 20 to 45 minutes, but even a short 20-minute session can yield benefits for sleep and anxiety.

3. Can beginners practice Yoga Nidra for sleep and anxiety?

Absolutely, Yoga Nidra is accessible to beginners and can be a powerful tool for managing sleep issues and anxiety.


Yoga Nidra is a life-changing path to deep rest that helps people find the peace that is hard to find in today’s world. This ancient method of yoga nidra for sleep and anxiety has been used for a long time  It does this by handling the problems of sleeplessness and stress. 

In addition, yoga Nidra is a safe place for mental stress, quieting the constant chatter of fears and doubts. As you start your Yoga Nidra journey, may each guided lesson help you get closer to the days and nights of rest and comfort that you deserve.

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