Yoga Nidra: the what, why & how
Welcome to day 1 of our 7 days of Yoga Nidra challenge.
And we're starting at the beginning.
Today's practice demystifies the what, why and how of Yoga Nidra.
I start with the what, including some pretty cosmic definitions of Yoga Nidra, then the why (i.e. the benefits of the practice - with more of a research review below), and finally, the how.
Yoga Nidra: the what, why & how
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Let’s look at the research on Yoga Nidra
Improved sleep quality
In a small study, 41 healthy young men practised yoga nidra during daytime sessions for two weeks. Afterwards, they had more deep, slow-wave sleep and responded faster on cognitive tests, without losing accuracy.
In this study, healthy adults practised it daily for two weeks after five supervised sessions. Brain recordings showed they remained awake during the practice, though some brain regions showed slow-wave activity. In sleep diaries, 16 participants who completed follow-up reported slightly longer sleep, less time awake at night and better sleep quality.
Then, in another small study, healthy young men practised guided yoga nidra regularly for four weeks. Afterwards, overnight sleep recordings showed a modest improvement in sleep efficiency, less time awake during the night, and more deep-sleep activity. Participants also responded faster on a range of cognitive tests; accuracy improved on some learning, memory and reasoning tasks.
And finally on sleep, a 2026 review looked at six randomised trials involving 244 people with different sleep concerns, including chronic insomnia and sleep difficulties among healthcare workers and sportspersons. Most trials reported improvements in sleep measures such as how long it took to fall asleep, total sleep time and sleep efficiency. The studies compared yoga nidra with different approaches, including cognitive behavioural therapy for insomnia, muscle relaxation and music-based relaxation.
Reduces stress, depression and anxiety
A 2025 systematic review and meta-analysis brought together 73 studies involving 5,201 participants. Overall, the studies found that yoga nidra was associated with lower stress, anxiety and depression symptoms, including in comparisons with some active interventions.
In another study of 60 college professors, the results indicated that Yoga Nidra might be an effective tool in reducing cognitive and physiological symptoms of anxiety.
May play a role in improving memory
A review of 12 studies involving 326 people looked at how yoga nidra relates to brain activity measured by EEG. One recurring finding was increased theta-wave activity during practice, particularly among experienced practitioners. Researchers are interested in theta because it may help coordinate information processing. Some studies also reported better sleep-related outcomes.
Increased dopamine
Dopamine is a chemical messenger that helps brain cells communicate and, it plays a role in motivation, learning, movement and how we respond to rewarding or important experiences. Researchers used PET scans and EEG while participants either listened to speech with their eyes closed or practised yoga nidra.
During yoga nidra, the PET signal in the ventral striatum changed in a way the researchers interpreted as increased dopamine release. This change was associated with increased theta-wave activity