Most of us know we need more rest. But when life is busy, rest is usually the first thing to slip off the list. You might think of rest as simply getting enough sleep - but there’s another form of rest that can be even more nourishing, and you may not have tried it yet: Yoga Nidra.

This deeply restorative practice is growing in popularity in yoga and wellness circles, and for good reason. It’s simple, accessible to everyone, and offers benefits that reach far beyond what a nap or an early night can do.

What is Yoga Nidra?

Yoga Nidra translates as “yogic sleep”. It’s a guided relaxation practice that helps you move into a state between waking and sleeping. You remain aware, but your body and mind shift into deep rest.

Unlike some forms of meditation, you don’t have to sit up or concentrate. In Yoga Nidra, you simply lie down, get comfortable, and follow the guidance of a teacher or recording. It’s often described as a practice of effortless relaxation.

And the best part? You don’t need any prior yoga experience. It’s suitable for everyone.

How Yoga Nidra Differs from Sleep & Meditation

Sleep: completely unconscious rest. The body repairs, but the mind isn’t aware of the process.
Meditation: requires focus and discipline, often sitting upright, which can feel challenging for beginners.
Yoga Nidra: an in-between state - guided, deeply restful, and much easier to access. It gives you the depth of rest without requiring lots of effort or concentration.

The Science Behind Yoga Nidra

Yoga Nidra works with the parasympathetic nervous system - the body’s natural “rest and digest” response. When this system is activated, stress hormones reduce, the heart rate slows, and the body can repair and recover.

During the practice, brainwaves shift through different states: from the alert beta state, down into the calmer alpha and theta states, and sometimes even into delta, the deep rest usually only found in sleep. This is one reason Yoga Nidra can feel so profoundly refreshing.

And it’s no longer a hidden gem: Yoga Nidra has been featured in mainstream wellness media and is being increasingly studied in clinical settings.

Here are just some of what the evidence says about yoga nidra:

Studies have found it can help with the reduction of stress and anxiety [Source: WebMD]
It’s also been shown to improve sleep quality and support people dealing with insomnia. [Source: Sleep Foundation]
Some evidence suggests it can even boost your mood and productivity. [Source: Research in the Therapeutic Sciences]
The link between Yoga Nidra and increased creativity has also been found [Source: Science Direct]
Studies have shown that a consistent yoga nidra practice can be an effective in reducing chronic pain and even Post Traumatic Stress Disorder (PTSD) [Source: National Library of Medecine]
Approximately one hour of yoga nidra is said to be the equivalent of 4 hours sleep. [Source: Rani et Al 2011]

With all this evidence of the benefits, it’s surely worth giving it a go right?!

What to Expect in a Yoga Nidra Practice

A typical Yoga Nidra session lasts between 15 and 40 minutes. You’ll usually lie down in savasana (corpse pose) or another resting position, with cushions and blankets for comfort.

Your teacher will guide you through:

A gentle body scan (moving awareness through each part of the body).
Breath awareness, to calm the mind.
Simple visualisations to deepen relaxation.
Sometimes, setting a personal intention (sankalpa) to guide the practice.

It’s completely normal to drift in and out of awareness — this is part of the process, and you’ll still receive the benefits.

How to Try Yoga Nidra for Yourself

If you’d like to give Yoga Nidra a try, here are a few tips:

Find a quiet space where you won’t be disturbed.
Lie down comfortably with a blanket and cushion.
Use a recording or join a live class - being guided makes it much easier.
Know that there’s no “wrong” way to do it. Your only job is to rest.

💡 I include Yoga Nidra in my fortnightly Relax & Restore classes - try one for free here. They’re the perfect way to experience this practice if you’d like gentle guidance in a supportive space.

Closing Thoughts

Yoga Nidra is more than just lying down. It’s a practice that can help you rest, reset, and reconnect with yourself on a deeper level. Whether you’re struggling with sleep, feeling stressed, or simply in need of a pause, it offers a kind of nourishment we rarely give ourselves.

So next time you think, “I need more rest,” remember - there’s a form of rest you didn’t know you needed, and it’s waiting for you in Yoga Nidra.

What is Yoga Nidra? The Rest You Didn’t Know You Needed