![]() Sleep well with Total Yoga Nidra (35 minutes) – FREE I feel so at peaceful and at ease listening to this meditation and I’m sure you will too!Ģ. I feel that the spaces in is teachings allow time for us to drop deeper into the practice. I particularly enjoy his reassuring voice and well-paced teachings of yoga nidra. Richard Miller is the founder of iRest and a leading light in yoga nidra teaching around the world. Richard Miller PhD – iRest Practice for Deep and Restful Sleep (20 minutes) – FREE I hope that it helps you get the rest that you need and let me know which of these recordings you enjoy the most.ġ. I often get asked which are the best yoga nidra practices for sleep, so I have selected my favourite yoga nidra for sleep practices here to share with you. Just be careful not to spend too much time in yoga nidra during the day if you want to sleep at night, as it can reduce your need for nocturnal sleep!įive yoga nidra audio recordings to help you fall aslee You should be aiming to learn how to relax and fall asleep again with yoga nidra, rather than becoming reliant on yoga nidra to fall asleep. I listened to one recording so much that, after a while, just repeating the first few sentences of the practice put my body and mind into a relaxed state, and I learned to fall back to sleep without the audio. Make sure you get set up before you go to sleep to avoid unnecessary frustration at night. I recommend either using an iPod or mp3 player or downloading the audio and using your phone on flight mode at night. You might be concerned about using your phone at night to access yoga nidra. In the first two situations, I would suggest practicing specific yoga nidra for sleep, which guides slowly fades out at the end, leaving you to continue your sleep, rather than bringing you back awake again. During the day to recover from sleep deprivation In the middle of the night, to fall back to sleep or to simply rest and recoverģ. In the evening as you go to bed, to fall asleep more quicklyĢ. ![]() How to practice Yoga Nidra for better Sleep?ĭepending on your situation you can practice yoga nidra to help you sleep at different times of day:ġ. The important thing is to find ways to stay calm and connected with your ability to sleep well, even during periods of acute insomnia. If you have a stressful or negative relationship with sleep, it can become increasingly hard to overcome sleeping problems, yoga nidra stops the problem escalating. I recommend Yoga Nidra for people who suffer anxiety-related insomnia at night because it really takes the stress out of sleeping. Yoga Nidra teacher, Nirlipta Tuli, offers an online course on yoga nidra for sleep having cured his own insomnia with the practice too. IRest Institute conducted a randomised controlled study of three occupational sleep interventions in 2016 and found that that people with sleep problems who practice iRest Yoga Nidra experience more time asleep than those using other methods (see the study findings here). When you listen to a practice of yoga nidra, it’s like you are shedding the layers of mental and physical awareness until you drop into a completely calm state. One of the reasons that yoga nidra is so effective for insomnia is that it works on the level of your mind and your body at the same time. It was almost as if I had re-wired my mind and body to be able to relax and fall asleep when I needed it. I practiced during the day too and gradually I began to be able to switch into this state of nidra at night, without the need of the audio. This comforting thought probably contributed to me being able to sleep too: when the pressure is off, it is easier to let go. What I found reassuring about practicing yoga nidra when I had insomnia, was that I knew that even if I didn’t fall asleep, the yoga nidra would help me get some rest and recovery. Following his voice not only distracted me but the practice had a strong effect on my mental and physical calm so that I was able to drop off to sleep without effort. One night I tried listening to a CD of Yoga Nidra of Rod Stryker that a friend had given me. ![]() I felt vulnerable, fearful and wide awake. I had nightmares and felt very anxious lying in my bed, catastrophizing. I would wake up at 5am and not be able to get back to sleep. I fell in love with yoga nidra during a period of insomnia.
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