Yoga Nidra for Sleep: A Complete Guide to Deep Relaxation

Ever feel tired at bed time and yet your mind would not let you sleep?

You have closed your eyes but your thinking hasn't. You look at the clock, turn around while you're sleeping, and still can't get any rest. This is where yoga nidra can be part of your easy evening routine.

Yoga Nidra is a guided experience in lying down position. It doesn't demand difficult postures or great physical exertion. It draws your mind away from the distractions of everyday life and into your breath, body and mind.

Yoga for relaxation (Nidra) for deep sleep is beneficial for many people as they get to make a private room prior to sleeptime. It can also be combined with gentle breathing and relaxing yoga practices. 

What is Yoga Nidra for sleep?

Yoga nidra for sleep is a relaxation experience that uses a sequenced verbal process while lying in a comfortable position upright on your back. The body is still and the focus of your attention moves with a calm voice or along a simple series of instructions.

Unlike regular yoga classes, you don't stretch, balance or do some stilted poses.

How Does Nidra Yoga for Sleep Work?

Nidra yoga for sleep trains focus of one's attention, pointing it to different aspects of the body. Chances are you can also concentrate on inhalaion/exhalation, sounds, feelings, or just on having an intention.

These are some things that a normal session entails:

• Getting comfortable on a mat or bed
• Closing the eyes
• Doing slow and natural breathing
• Moving attention through the body
• Noticing different sensations
• Allowing thoughts to come and go
• Turning attention back to the guided practice
• Slowly finishing the session

The aim is not to sleep drive yourself to sleep. The objective is to bring in deep relaxation and to relax the mind.

Yoga Nidra for Deep Sleep: Why Try It at Night?

The mind is active during the night time. Work, study, family and any other activity fills up our minds throughout the day. At moments of quiet, the mind might become more alert.

That's why, yoga nidra for deep sleep can be a good option for the sleep time.

Take a break from your busy mind.

Don't try to shake your thoughts, it isn't a battle to be won. Instead, observe them and distractively return to the practice.

This easy trick can help ease the rushiness of bedtime.

Relax Your Body Before Bed

You don't always have to be tired for a loose and relaxed body. There can be a tension in the legs, face, stomach or shoulders areas.

If you practise yoga nidra for sleep, you seek to become able to observe each place without reacting to make them relax.

Create a Regular Night Routine

If you perform nidra yoga to sleep at the same time at night, your body gets a time of quietness. 

One such exercise might be:

• Finish heavy activities before bedtime
• Lower bright lights
• Stay away from the phone
• Lie down comfortably
• Practice Yoga Nidra
• Rest after to recuperate.

Yoga Nidra for Sleep and Anxiety

Perhaps worry is associated with sleeping difficulties for some. You can focus on what is going to happen next day, relive something from today or think about things you can't change.

When practicing yoga nidra for sleep and anxiety, its emphasis is on slowing the attention down rather than taking no action against thoughts of anxiety.

What to do when the mind is overloaded?

For sleep and anxiety do this simple exercise by breathing through yoga nidra techniques:

• Notice that your mind is acting.
• Resolve to believe and not to think.
• Bring attention to your breathing.
• Sink into your body and squeeze.
• Follow the directions carefully.
• Bring the attention back to the practice when it dissolves.

Don't force your mind to be totally blanked! It is not to that end.

Yoga nidra for sleep and anxiety can be a simple practice to do when you feel the mind is 'full'.

Nidra Yoga for Sleep: A Simple Beginner Routine

Nidra yoga for sleep can be practiced in any type of room and doesn't require any particular experience of yoga.

Step 1: Choose a Comfortable Place

Lie on your back on a yoga mat, bed, or another comfortable surface.

Use a pillow to rest your head if necessary.

Step 2: Make Your Body Comfortable

Keep the legs out of the stretch and drop them to the side of your body. Avoid stiffening arms as you keep them next to the body.

Use a blanket if you feel cold.

Step 3: Begin Natural Breathing

Do not make an attempt to take deep breaths.

Simply notice:

• The air you breathe in through your nose
• The movement of your chest
• The movement of your belly
• Slow inhale of each breath exhale

Step 4: Move Your Attention Around the Body

Slowly bringing the attention to other areas.

For example:

Right hand → right arm → shoulder → left hand → left arm → chest → stomach → legs → feet

This sense of body awareness module can ground Yoga nidra for deep sleep.

Step 5: Slowly let the Practice end

Avoid getting up at the end of the session.

Breathe normally for a few times and permit fingers / toes to move slowly.

No problem if one starts sleeping while engaged in yoga nidra for sleep. Inducing sleep could be a natural property, when the body is profoundly relaxed.

Yoga Nidra for Deep Sleep With Other Yoga Practices

Yoga Nidra does not have to be your only evening practice. A soothing routine can be developed by using it together with other soothing strategies.

Add Nadi Shodhan Pranayama

Alternatively called as Nadi Shodhan Pranayama is a breathing technique that exercises the alternate nostrils. It is already part of the site's recent teaching materials, however can be utilized here as a brief breathing practice preparation for Yoga Nidra instead of repeating the full technique guide. 

A few calming moments of breathing and yoga nidra for sleep can establish a soothing rhythm at the end of the day.

Try Restorative Yoga First

In restorative yoga, the yoga poses are seated and/or supported with comfortable chairs, and the pace is slow. Prior to yoga nidra, it may be helpful when your body is physically tensed when going in deep sleep.

A simple evening order can be:

Gentle movement > Restorative yoga > Nadi Shodhan Pranayama > Yoga Nidra

This allows the body and mind to relax.

Yoga Nidra for Sleep and Anxiety: common mistakes

Many start learners believe that they need to have the practice. You do not.

Avoid These Common Problems

• Over-ambitious to go to sleep
• Starting timer over and over
• Practicing with a very uncomfortable setup
• Don't place your cell phone next to your face.
• Expecting instant results
• Becoming frustrated when thoughts appear
• Forcing your breathing

Gentle attention is the most crucial part of Yoga nidra, and also the most crucial component of the sleep and anxiety practice.

How Long Should You Practice Yoga Nidra?

There's no right time for everyone.

Beginners can first partake in a brief guided session and gradually increase duration of it, if comfortable.

Choose a Time You Can Maintain

Some people opt for sleep-oriented Yoga nidra just prior to sleep. Some prefer to make use of the morning hours for their exercise.

Experiment with varying times and observe the following:

Every session doesn't need to be lengthly, it's the consistency that is important.

Can Yoga Nidra Replace Normal Sleep?

Yoga nidra deep sleep techniques are not yoga sleep, but are a relaxation technique.

You still need to get good sleep. Yoga Nidra can be used in a relaxing bedtime part of routine but cannot be used as remedy for persistent sleep disorders.

If you struggle with sleep regularly, have to get up many times throughout the night or are very sleepy, you may need to get some medical advice.

Make Yoga Nidra Part of Your Night

Nidra yoga for sleep is the simplest form of yoga. The flexibility, strength, and yogi experience are not required.

You need only to have a place where you can relax and a moment of silence.

Begin with a couple of easy things:

• Practice around the same time.
• Keep the area warm and cosy.
• Put away distracting devices.
• Utilize the guided session to get started
• Keep breathing normally.
• Do not force sleep.
• Allow your schedule time.

Yoga nidra to sleep can be a serene transition from a hectic day to a calm night. Over time you might start to enjoy this relaxing segment of your evening.

There is just one thing: slowing down, becoming aware, relaxing and letting your body rest