Insomnia is a sleep disorder that affects millions of people worldwide. In France, approximately 15 to 20 percent of people suffer from insomnia, 9 percent of whom are believed to have a severe form of the condition (Inserm).
Insomnia is characterized by difficulty falling asleep, frequent awakenings during the night, or waking up too early in the morning.
Lack of sleep—and insomnia in particular—can have harmful effects on physical and mental health, including chronic fatigue, difficulty concentrating, decreased cognitive performance, and mood disorders.
To combat insomnia and improve sleep quality, Yoga Nidra—an ancient relaxation technique—offers a natural, effective solution that is accessible to everyone.
What is Yoga Nidra?
Yoga Nidra, also known as “yogic sleep,” is a meditative practice that induces a state of deep relaxation. The practice is typically performed while lying on one’s back.
Just like with meditation, all you have to do is follow the instructions to be guided into a state of deep relaxation, on the border between wakefulness and sleep. Yoga Nidra significantly reduces stress and anxiety.
It also improves sleep quality. When practiced regularly, it can help resolve insomnia or mitigate its effects.
The Benefits of Yoga Nidra: A Natural Remedy for Insomnia
The deep relaxation of Yoga Nidra has many benefits for physical and mental health.
It is a medical practice that often helps treat insomnia, teaches people how to sleep well again, and improves sleep quality.
Reduces stress and anxiety, which are often the causes of insomnia.
Yoga Nidra plays a crucial role in restoring homeostasis, the body's state of optimal physiological balance.
In people who are stressed or anxious, it helps reduce the production of cortisol, the stress response hormone, whose excessive secretion is often associated with insomnia.
Studies show that yoga nidra can significantly reduce cortisol levels in people with chronic insomnia (PubMed).
Improving Sleep Quality
During a yoga nidra session, brain waves slow down, just as they do during the various stages of sleep.
The brain gradually shifts from beta waves—which are characteristic of the waking state—to theta waves, which occur during deep sleep. From a neurological perspective, Yoga Nidra mimics the state of sleep while maintaining consciousness.
In addition, Yoga Nidra stimulates the production of neurotransmitters such as serotonin and GABA (gamma-aminobutyric acid), which are essential for regulating mood and sleep.
Increased levels of these neurotransmitters contribute to improved sleep quality, and practitioners often report deeper, more restorative sleep after a Yoga Nidra session.
Rebalancing the Nervous System
Yoga Nidra helps balance the autonomic nervous system by promoting deep relaxation.
It thus helps the body transition from a state of “alertness, vigilance, and stress” to one of “rest and digestion” by activating the parasympathetic nervous system.
Thus, during Yoga Nidra, the muscles relax and breathing becomes slower and deeper. This state of relaxation is also often accompanied by a sense of calm and well-being.
That is why Yoga Nidra prepares you for sleep and often helps reduce insomnia.
How can you practice Yoga Nidra to treat insomnia?
To incorporate Yoga Nidra into your sleep routine, follow these five simple steps and enjoy the benefits of the practice.
1. Choose a quiet time and place: Find a time of day when you can be undisturbed, preferably before bedtime. Make sure the environment is comfortable and free from distractions.
2. Get comfortable: Lie on your back with your arms at your sides, palms facing up. Use pillows and blankets to make sure you're comfortable.
3. Follow a guided session: There are many online resources, such as the Nidra podcast , “Sleep Yoga,” available for free on all streaming platforms.
Once you're settled in, just follow the instructions and let yourself gradually relax. There are also in-person classes. Check with yoga studios in your area.
4. Stay mindful and relaxed: The goal is to remain mindful while relaxing deeply. Don’t worry, though, if you fall asleep—you probably need it. Just try to maintain a state of relaxed awareness if you’re practicing during the day.
5. Practice regularly: As with any practice, consistency is key. Practice Yoga Nidra once or several times a week to experience its benefits.