When Is the Best Time to Do Yoga Nidra? Morning, Afternoon, or Before Bed?

Yoga Nidra, or yogic sleep, is becoming increasingly popular - and it’s easy to see why. It offers a rare opportunity to fully rest and reset the nervous system without needing to ‘do’ anything at all. You simply lie down, listen to some audio, and allow yourself to be gently guided into a deep state of relaxation.

One of the most common questions I’m asked by students trying Yoga Nidra for the first time is:
“When should I do it? Morning, afternoon, or evening?”

The short answer is: there’s no wrong time - but there are different benefits depending on when you practise. Read on to explore what might work best for you…

Morning Yoga Nidra: A Gentle Start to the Day

Practising Yoga Nidra in the morning can be a beautiful way to begin your day with clarity and calm. If your mornings tend to feel rushed or anxious, this gentle practice can help you slow down, breathe more deeply, and approach the day with greater presence.

Best for: easing into the day, setting intentions, reducing morning stress or brain fog.

Tip: keep the practice shorter (20 minutes max) and sit upright or in a supported position if you’re prone to drifting back to sleep.

Afternoon Reset: A Lunchtime Recharge

The early afternoon can be an ideal time for Yoga Nidra - especially if your energy dips after lunch or you’ve had a busy morning. Think of it as a nervous system ‘reset’, helping to regulate stress hormones and refresh your mental clarity.

Best for: avoiding the post-lunch slump, breaking up screen time, managing work-related stress.

Tip: set an alarm so you’re not worried about over-running if you have things to get back to.

Evening Wind Down: Preparing for Restful Sleep

Evening is the most popular time to practise - and for good reason. Yoga Nidra helps move the body into a parasympathetic state (your ‘rest and digest’ mode), allowing you to release the mental and physical residue of the day. It can be a powerful antidote to racing thoughts, overstimulation, and insomnia.

Best for: supporting better sleep, calming the mind, easing physical tension before bed.

Tip: you can do this in bed if you don’t mind falling asleep during the practice - or use it as a transition before getting into bed.

What the Research Says

While formal research into Yoga Nidra is still growing, existing studies have found it can:

• Improve your sleep quality and reduce insomnia symptoms

• Lower cortisol and promote relaxation

• Support emotional regulation and your mental well-being

• Enhance your creativity and mental agility

• Boost your mood and productivity

Interestingly, many of these benefits occur regardless of when the practice is done - which reinforces the idea that the best time is the one that fits consistently into your lifestyle.

My Personal Experience

Personally, I love Yoga Nidra in the evenings - especially when I’ve had a full day and feel the need to slow down. That said, during particularly stressful times, I’ve found a short practice at lunchtime especially when I’m working from home makes a huge difference, it can completely reset my day!

It doesn’t need to be long or elaborate. What matters most is that you give yourself permission to pause. You’ll find many longer 45 min - 1 hour+ yoga nidra practices online but I find around 20 minutes is a fantastic length to give you great benefits, without taking too much time out of your day or lasting so long that you feel groggy afterwards!

So, What’s the Best Time for You?

If you’re looking to:

• Improve sleep → try it before bed.

• Feel more focused and grounded during the day → experiment with a morning session.

• Recharge your energy mid-afternoon → try it as a mindful break.

As with most things in yoga, the best way to find out what works is to try it - and notice how you feel.

Ready to Try Yoga Nidra for Yourself?

I’ve created a free 20-minute Yoga Nidra recording you can use at any time of day — no experience necessary.

👉 Click here to access the free practice

Make yourself comfortable, press play, and allow your body and mind to rest. You might be surprised by how deeply nourishing it can be.