I Tried Yoga Nidra for Insomnia: Did It Help Me Sleep Better?


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One of the perks of being a freelance writer is setting my own work hours. While this is great, it has messed with my sleep schedule. It’s literally all over the place. Since I don’t have to wake up at the same time every morning, I tend to go to bed late and sleep in. This just leads to later and later bedtime. If I want to go to bed earlier, I can’t seem to turn my brain off. There’s nothing more frustrating than not being able to fall asleep when you want to. Luckily, while doing research for an article, I came across a blog post about how practicing a 15 minute yoga nidra can help with sleep. Studies suggest that it could be a low-risk, simple treatment for insomnia. Since insomnia can be pretty darn bad for overall health, I knew I had to give yoga nidra a try! 

Yoga Nidra For Insomnia

Yoga nidra is different from a regular bedtime yoga practice. It is actually a type of guided meditation known as “Sleep with Awareness.” During practice, you lie completely still on your back in a savasana pose and withdraw from all of your senses, except hearing. This practice puts you in a deep state of relaxation that helps reduce stress, which can make it easier to fall asleep. Being so relaxed helps release tension in the body, leading to a more restful sleep.

Not only does yoga nidra help with sleep, but research has found that it can help with anxiety and other issues, as well. One research study found that it is effective at reducing both stress and anxiety. Sounds amazing, right?

My Experience With Yoga Nidra

15 minute yoga nidra

I choose the “Intro to Yoga Nidra” class from YogaDownload.com. During this Intro to Yoga Nidra class, the instructor guides you step-by-step through the practice to help you reach a deep state of relaxation.

If you are looking for a 15 minute yoga nidra class that you can take online, this is perfect. I really like YogaDownload.com in general because they offer a variety of online yoga classes, and many of them are free. And, for as little as $10 a month, you can take hundreds of additional online yoga classes. They release new classes every week, and you can stream them on a variety of devices. You can also join in on yoga challenges, which are fun.

The Basics 

Time Needed: 20 Minutes 

Is the “Intro to Yoga Nidra” class from YogaDownload.com the best yoga nidra class? For me, it was. I really loved this class. The best part was that it was very convenient and it WORKS amazingly! I could feel my heartbeat slow down and become very steady right away. Within 15 minutes of ending the practice, I was blissfully asleep. I woke up feeling refreshed. The class truly was amazing and calming. 

What I Liked 

This 15 minute yoga nidra practice provided a great transition to bedtime. The length was perfect. Since it was online, I could easily practice it right before bed. 

The guided imagery was helpful in putting me in a mind space that was beneficial for sleep. It helps relieve some of the worrying thoughts that clutter the mind. The instructor’s voice was very calming and soothing.

Another thing that I really liked about this class is that almost anyone can do it. It’s an easy practice that is more accessible compared to some other types of yoga.

My Tips for a Great Practice

Before beginning, it’s important to get as comfortable as possible. Being comfortable will help you completely focus on the practice without being distracted. I suggest darkening the room or using a yoga pillow, covering yourself with a warm blanket, and putting on soft, warm clothes. 

Place a bolster or pillow under your knees for support, especially if you have lower back pain. The bolster will help take pressure off your back. 

How To Try Yoga Nidra at Home

If you want to try yoga nidra at home, I would recommend Yoga Download because the class is available for FREE. You can also take a variety of other classes for free, as well.

Free classes at YogaDownload.com

Final Thoughts 

Yoga nidra is a great practice to calm the mind and relieve tension in the body. It’s not only helpful for sleep but could be used anytime you want to slow down and de-stress.

Read more:

The Psychological Benefits of Yoga (Opens in a new browser tab)

Like many helpful practices for the mind and body, it takes time and consistency to get the most benefit. So, keep practicing and make it part of your evening routine.

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