Insomnia Management: Overcome Sleeplessness with Yog Nidra Instead of Sleeping Pills


Insomnia is a sleep disorder that is characterized by difficulty falling asleep, staying asleep, or waking up too early.  There is growing concern about the ever increasing instances of insomnia in modern society.  According to the American Sleep Association, it is estimated that about 30% of adults experience insomnia symptoms and approximately 10% suffer from chronic insomnia. Treatments include medications, which may lead to dependency and side effects. However, ancient yogic practices like Yog Nidra have become increasingly popular as a natural and effective way to manage insomnia.

Understanding Yog Nidra


Yog Nidra is also known as "yogic sleep”.  It is a guided meditation technique that induces deep relaxation and awareness in a state between wakefulness and sleep, where there is conscious awareness.  The practice involves lying down in a comfortable position with a guided meditation either being played through a recorded device or by a Yog Nidra facilitator.    Yog Nidra has been practiced by yogis since ancient times and includes unlocking a state of mind between wakefulness and sleep through progressive relaxation, breath regulation, and visualization techniques.  It brings about a calming effect.  Unlike normal sleep, practitioners maintain awareness during Yog Nidra and it is a unique experience that can brings about deep relaxation.

Understanding the Physiological Mechanisms behind Yog Nidra's effectiveness for Insomnia

The physiological mechanisms behind the effectiveness of Yog Nidra in treating insomnia are multifaceted.

1.      Activates the Parasympathetic Nervous System:  Yog Nidra helps to induce relaxation by activating the parasympathetic nervous system.  This counteracts the stress response.  This lowers the heart rate and blood pressure and this brings about a state between wakefulness and sleep.

2.      Reduces Cortisol Levels:  Cortisol is a hormone secreted by the adrenal glands in response to stress.  Chronic stress can leads to elevated cortisol levels, which can disrupt sleep patterns.  Research shows that the practice of Yog Nidra can significantly reduce cortisol levels, which can relieve insomnia symptoms.  Lower cortisol level helps us sleep better.

3.      Improves Sleep Quality: Studies have shown that regular practice of Yog Nidra can enhance overall sleep quality.  Yog Nidra practitioners have reported that they feel extremely relaxed and restful upon waking and do not wake too many times at night.  This improvement in sleep can lead to improved cognitive function and emotional balance during waking hours.

4.         Promotes Neuroplasticity:  Neuroplasticity is the brain’s ability to reorganize itself by forming new connections.  Emerging research has suggested that practices like Yog Nidra promotes neuroplasticity.  When this happens, it enhances emotional balance and an individual is better able to cope with stress and anxiety.  This helps people to sleep better.

Research Evidence supporting the efficacy of Yog Nidra in treating insomnia

·         A 2015 study published in the Journal of Clinical Psychology examined the effects of a six-week Yog Nidra program on individuals with chronic insomnia.  Results suggested significant improvements in sleep quality and reductions in severity of insomnia. It was reported that participants not only were able to sleep better but they felt improvement in mood and reduction in anxiety levels.  Another study in 2019 found that participants practicing Yog Nidra experienced a notable decrease in sleep disturbances and anxiety levels.  The researchers concluded that Yog Nidra could serve as an effective complementary therapy for insomnia.

How to practice Yog Nidra for insomnia management:

Please follow the steps given below:

1.      Create a Comfortable Environment:  Practitioners would require a dedicated space or just a quiet, dimly lit space where one can either lie down or sit comfortably without distractions.  Make sure it is a quiet place otherwise it will be difficult to concentrate and the overall effectiveness will be affected.

2.      Guided Sessions:  You can either use a Yog Nidra recording specifically tailored for your need or attend an offline or online live class by a Yog Nidra facilitator.  Live sessions are always better as the instructor gets instant feedback and can change the delivery if something does not work.  Having said that online sessions are equally effective as was proved by a study performed during COVID-19 days.

3.      Regular Practice:  Consistency is the key if you would like to get results.  If you are new to Yog Nidra, you can practice it daily, early morning or late night.  Early morning can help you maximize rest and you will wake up refreshed, relaxed, and feeling amazing.  But you can also go back to sleep, so you would need to be careful about that.  Late night again helps you sleep better.  Yog Nidra gets converted to deep sleep and you will hit your sleep cycles fast.

4.      Mindfulness Integration:  You can incorporate mindfulness throughout the day to further reduce stress and anxiety.  Stress and anxiety are major contributors to insomnia.  Simple practices such as mindful breathing-being aware of your breathing at all times and progressive relaxation sessions can help improve the effectiveness of Yog Nidra.

5.      Journaling:  keep a sleep journal to identify triggers that affect sleep quality.  Any issues that cause stress, anxiety should be written down and once you get to a deep relaxed state you can always think objectively about solutions to your problems that you are facing.

6.   Community Support:  Creating a community where practitioners hang out together and discuss their issues is a great way to provide additional motivation and support.  You could join a local yoga studio or online group focused on Yog Nidra.

7.   Conclusion

There is no doubt that Yog Nidra is a great holistic approach to managing insomnia.  Again and again, it has been proven by research that it can promote deep relaxation, reduce stress, and improve sleep quality.  It is a great way to help you overcome sleep without the use of sleeping pills.  Not only that but it is also a great tool that affects your overall health and well-being.  Incorporating Yog Nidra into a nightly routine will definitely improve sleep quality but it also gives you the opportunity to connect with your subconscious mind and help you lead a more balanced and restful life.




Rajeev Sharma is the founder of marathonyogis. He was no stranger to yoga being born and brought up in Dehradun near Haridwar and influenced by his Paternal Grandfather, who himself a practitioner of Yoga and Pranayama, was closely associated with Swami Dayanand Saraswati. The turbulence of teenage life made him search for a meaning in life. His quest for inner peace and harmony and self improvement led him to discover Yoga in 1996. His voracious appetite to learn more made him earn his Bachelor of Education degree in Yoga from Panjab University. Yoga became a way of life-in essence the true religion. He had been teaching yoga on weekends in offices and coaching a marathon team. He continued the practice of yoga and moved into the corporate world. In 2013 he decided that it was time to move on to his true calling. He renounced his corporate life to spend more time on his personal practice and his running, yoga, and weightloss coaching. A passionate mountain lover Rajeev loves the rigor of Mountain Biking & Trail Running and the calm of Mountain Walks & Yoga.

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