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Yoga Nidra — Sleep and Stress

A guided deep relaxation practice known as 'yogic sleep'; effective in stress reduction and sleep quality.

Written by: Saygı Hospital Health Guide Editorial Board
Last updated:

This content has been compiled by the Saygı Hospital Health Guide Editorial Board and is periodically reviewed by a specialist physician.

References (5)

This content is for informational purposes only and does not constitute medical advice. You can book an appointment at our Geleneksel ve Tamamlayıcı Tıp department. Book Appointment →

What is Yoga Nidra — Sleep and Stress?

Yoga nidra means 'yogic sleep' in Sanskrit; takes the brain to the theta wave state with guided meditation.

It is performed in supine position (savasana); takes 20–60 minutes; deep relaxation is provided through body, breath and visualisation.

Suppresses the sympathetic system, activates the parasympathetic; reduces cortisol level.

Symptoms

Targeted symptoms: chronic stress and anxiety
Insomnia and sleep quality disturbance
Tension type headache
Concentration disturbance and mental fatigue
Mild-moderate depression
Post-traumatic stress disorder (PTSD)
Postoperative recovery support

Risk Factors

Yoga nidra is generally safe; no severe side effects reported
Caution is required for severe psychiatric disease (psychosis, dissociation)
PTSD patient may experience flashback during practice
Severe trauma history may need trauma-sensitive yoga modification
Should not be used as the sole method for newly diagnosed depression
Long meditation may activate latent psychiatric disease
It must not be substituted for prescribed sleep medication

When to See a Doctor?

If you experience any of the following symptoms, seek medical attention promptly:

  • Polysomnography is recommended for chronic insomnia
  • Severe sleep apnoea must be treated with CPAP
  • Definite psychiatric evaluation must be made for severe depression and suicidal thought
  • PTSD patient must be referred to a trauma-sensitive yoga teacher

Treatment Methods

01
20–45 minutes of yoga nidra session daily
02
Application by a certified yoga nidra teacher
03
Practising at home with online application or audio guide
04
Combining with meditation and breathing exercises
05
Use as adjunct to cognitive behavioural sleep therapy (CBT-I)
06
Sleep hygiene improvement and 22:00 sleep routine

Which Department to Visit?

You can visit our Geleneksel ve Tamamlayıcı Tıp department for these complaints. Our specialist physicians will create the most suitable treatment plan for you.

Learn About Geleneksel ve Tamamlayıcı Tıp Department

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Health Disclaimer: The information on this page is prepared for general informational purposes only. It does not replace medical diagnosis and treatment. Please consult your physician for your complaints. Saygı Hospital does not accept responsibility for actions taken based on the information on this page.