6 Top Yoga Nidra Benefits That Make it Worth Trying!

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary


4 min read

Key Takeaways

  • Yoga nidra or sleep meditation boosts your confidence
  • Not only does it improve sleep, but yoga nidra builds immunity
  • Yoga nidra for sleep is a phase between sleep and being awake

Anxiety and tiredness are common problems in our lives today, leading to people being stressed all the time. Setbacks on the personal front or extreme work pressure can both contribute to this. But you can overcome this by making slight modifications to your existing lifestyle. One of the effective ways to manage your stress and lead a relaxed life is by practicing yoga nidra.

Yoga nidra or sleep meditation is a state wherein you are half-conscious. It is a phase between sleep and wakefulness. In simpler words, you are inducing sleep with the help of a guided meditation process. Amongst various yoga poses, yoga nidra for sleep is one of the easiest poses that provides you with a sense of wholeness. When you practice yoga nidra meditation regularly, you may find yourself more positive and active. To know more about how yoga nidra benefits your quality of life, read on.

Reduces the effects of stress by improving your thoughts

When you practice yoga nidra, your body and mind become calm and composed. This guided meditation process creates mental and physical activities that trigger your brain waves to release unwanted tension. As a result, your nervous system also slows down thereby enabling your body muscles to relax. Thus, this practice can minimize your stress, as well as relieve your muscle tension and headaches. With the help of yoga nidra, your brain gets trained to think in a specific way that allows you to have a more positive approach to life.

Tips for Yoga Nidra and it's benefits

Enhances your memory and cognitive skills

This practice improves your cognitive skills by helping you focus better. When your brain is exhausted with umpteen emotions, you are unable to perform your routine activities with efficiency. Since this meditation practice reduces your stress, your brain becomes capable of executing its functions in a better manner. Yoga nidra also helps you remove any unwanted thoughts from your mind thereby bringing about positivity from within. If you practice this daily, your memory skills also sharpen and your attention span improves a lot. As your mental performance strengthens, your efficiency to perform everyday tasks also improves.

Improves sleep and promotes good health

Sleep is vital for good health. If you are deprived of proper rest, it can increase your stress and even affect your mental health. According to the National Sleep Foundation, you need at least 7-9 hours of sleep daily [1]. There are several disadvantages of insomnia or lack of sleep, some of which are the following:

  • Rapid weight gain
  • Inability to concentrate on your work
  • Poor memory skills
  • Increase in blood pressure
  • Immune system becomes weak
  • Increased inflammation

When you practice yoga nidra, your body and mind are trained to relax properly so that your sleep cycle is not disturbed. At that time, your body moves into the deeper states of sleep. Practicing 45 minutes of yoga nidra is equivalent to 3 hours of sleep!  So, if you are restless at night and unable to sleep properly, doing yoga nidra is a smart way to supplement it.

Additional Read: Effects of poor sleep on mental health 

Yoga Nidra Benefits -7

Minimizes depression and anxiety

If you are struggling with anxiety disorders, you may experience constant negative thoughts. These reaction patterns of your brain can make it difficult for you to focus on your everyday tasks. When you follow yoga nidra, your anxiety symptoms diminish, and you learn to calm your mind by relaxing your physical and emotional self [2]. All your negative emotions get released, effectively detoxifying your brain. This helps in filtering out dull thoughts thereby reducing the chances of depression and other psychological issues.

Additional Read: Ways to Manage Anxiety and Depression

Decreases chronic pain and improves your immunity

When you practice yogic sleep, your body gets the time to heal slowly and naturally. During sleep, your body restores and recovers itself properly. In fact, it can also help in reducing inflammation in the body. This way you build a better immune system and lower body pain as well. The main reason for this is the deep relaxation state of this practice.

Boosts your confidence and self-esteem

Practicing yoga nidra helps build your confidence and self-esteem. Amongst different goals of this practice, one important motive is to set firm intentions for yourself. These are the desires of your heart that you wish to fulfil. Once you define your intentions and march towards your goals, your morale and self-confidence increase. This helps you witness growth and progress.

To experience all these benefits, start practicing yoga nidra guided meditation with the help of skilled instructors. It does not require any yoga equipment. All you need to do is be regular and consistent. For assistance on this, you can connect to reputed naturopaths on Bajaj Finserv Health. Book an in-person or online doctor consultation within minutes and take steps to live a stress-free life!

Published on 3 Feb 2022Last updated on 13 Apr 2023
  1. https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
  2. http://nopr.niscair.res.in/handle/123456789/1700

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary

, Bachelor in Physiotherapy (BPT)


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