Yoga Nidra for Sleep: Free Guided Session + Best Resources
Have you ever found yourself lying in bed, exhausted but wide awake, mind racing, body tense, and sleep nowhere in sight? I’ve been there too. A few years ago, I went through a stretch of insomnia that left me drained, frustrated, and desperate for something that could help me enjoy quality sleep. Herbal teas helped a little. Sleep podcasts hardly worked. Sleep medicine left me feeling groggy the next morning.
That’s when I discovered Yoga Nidra—a gentle, guided yoga practice that helped me unwind deeply, night after night, without forcing anything. It retrains the body and mind to enter a state of deep relaxation, so restful sleep comes more naturally.
In this guide, I’ll show you exactly how Yoga Nidra can help you sleep better, how to build a simple night routine around it, and a list of resources that can help you, including a free guided session by Yogaia that you can try tonight.
Table of Contents
What is Yoga Nidra for Sleep?
Yoga Nidra, also known as yogic sleep, is a deeply restful meditation technique that promotes deep relaxation and clarity. It’s designed to bring you into a state of calm, conscious awareness where your body relaxes completely, even though your mind stays gently focused.
Unlike traditional meditation, where you might sit still and focus on your breath or a mantra, Yoga Nidra takes you on a calming journey through your body and mind. A yoga teacher (or audio guide) will help relax through a gentle body scan as you lie on your back, while also guiding your breath and sometimes using gentle mental imagery, like picturing a peaceful place or a warm light.
This combination of body scans, breathing exercises, and soothing visuals helps you release tension, slow down your thoughts, and feel deeply at ease like you’ve just woken from a nap, even if you never fell asleep.
Yogic sleep offers the deeply restorative benefits of yoga, without needing to move a muscle.
How Yoga Nidra Helps You Sleep
Yoga Nidra is a scientifically proven method for calming your nervous system and easing the mental chatter that keeps you up at night. Research shows that regular Yoga Nidra practice can:
Lower stress and anxiety levels by activating the body’s relaxation response
Slow your heart rate and reduce blood pressure, making it easier to drift off
Quiet the mind, helping you break free from racing thoughts or worries
Support healthy sleep cycles by training your body to recognize the cues for rest
Research also shows that it helps you enter the delta wave sleep state, the deepest and most restorative stage of rest
Because Yoga Nidra brings you into a state between waking and sleeping, it’s especially effective for people struggling with insomnia or frequent sleep disturbances.
And since it provides many of the same benefits as deep sleep—even if you don’t actually fall asleep—it can also take the pressure off. Knowing that you’ll still get restorative rest either way helps ease the anxiety around sleeplessness, which is often one of the biggest barriers to falling asleep in the first place.
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Additional Benefits of Yoga Nidra
While Yoga Nidra is often used to improve sleep, its benefits go beyond that. These extra benefits make it worth including in your daily routine.
Supports Emotional Wellbeing: Regular Yoga Nidra practice has been shown to reduce symptoms of PTSD and depression by releasing stored tension and calming the nervous system. It creates a profound sense of inner peace and emotional balance, making it easier to navigate daily stress and emotional challenges.
Improves Menstrual Health: Yoga Nidra can also be a gentle yet effective tool for women experiencing menstrual discomfort. It helps ease cramps, regulate hormonal imbalances, and reduce symptoms like irritability and mood swings by promoting deep relaxation and balancing the body’s autonomic functions.
Alleviates Chronic Pain: For those dealing with chronic pain, Yoga Nidra offers a natural way to reduce discomfort. By shifting focus away from pain and activating the body’s rest and repair response, it can help lower inflammation and improve pain tolerance.
Boosts Mental Focus and Intuition: Beyond physical benefits, Yoga Nidra sharpens mental clarity and concentration. By training your mind to stay calmly aware, you concentrate better and make decisions more easily.
Top Yoga Nidra Resources Compared
Yogaia – Best for beginners and those who want expert-led routines
If you're new to Yoga Nidra or just want someone to walk you through it without overcomplicating things, Yogaia is a solid choice. There are several Yoga Nidra classes to choose from, each one focused on easing sleep issues, anxiety, and everyday stress. It's perfect if you're looking for something more structured than random YouTube videos, but not too intense.
Each session is led by real yoga teachers who know how to guide you into that floaty, half-asleep-but-still-aware zone. Instructors' voices are soothing, and everything is broken down in a way that feels easy to follow, even if you've never tried a meditation practice before.
Yogaia also offers other forms of yoga and daily meditations, so it’s not just Nidra 24/7. There are other styles like Hatha, Yin and restorative yoga, as well as meditation classes which can further improve your sleep quality. Whether you're a beginner yoga student or an experienced one, you'll find classes that support your overall well-being.
Pricing:
14-day free trial
$19/month or $119.9/year
Why Yogaia is our top pick:
Beginner-friendly classes and supportive community
Access to a wide range of yoga and meditation classes that can enhance your sleep quality
Extensive library of 3000+ live and on-demand classes, with new videos uploaded each week covering Nidra and other forms of relaxing yoga
Certified yoga teachers with years of experience to guide you
What Our Users Say
“Thank you! Your Yoga Nidra has been my main tool and go-to for the past year and a half, on my journey to manage my restlessness.” - Ingeborg
“Yoga nidra helps me find inner peace. It quiets my mind so I can finally fall asleep ;)” - Alison
“Hi Craig, I do your nidra lessons time and time again. They help me fall asleep whenever I feel like.” - Hilde
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Ally Boothroyd | Sarovara Yoga (YouTube) – Best for free access
If you’re looking for free Yoga Nidra that’s actually high-quality and soothing, Ally Boothroyd’s Sarovara Yoga channel on YouTube is a great place to search. Whether you’re dealing with stress or insomnia, you'll find a Yoga Nidra video on her channel that fits.
Some classes on her channel use nature sounds and NSDR (Non-Sleep Deep Rest) techniques, which makes it feel more immersive. Each video walks you through a full-body scan, breath awareness, and gentle visuals that help shut off the mental noise and ease you into deep relaxation. While the sessions are thoughtfully crafted, it’s worth noting that there’s no personal guidance or feedback, as it’s a one-way format on YouTube.
Pricing:
Free
Why it's Great:
Wide variety of Nidra video guides
Accessible to everyone regardless of experience
I AM Yoga Nidra by Kamini Desai – Best for traditional, structured Yoga Nidra practice
If you’re looking for a more traditional approach, I AM Yoga Nidra™ by Kamini Desai is a great choice. Kamini’s style is rooted in the original yogic teachings, and her sessions go beyond just helping you fall asleep. They’re designed to support emotional healing, chronic stress, and physical tension.
The basic app offers seven different Yoga Nidra sessions and can be accessed without internet access. If you want more variety and depth, there’s also a premium app called I AM Being™—which requires internet access. This one includes regularly updated Yoga Nidra tracks, options for kids, and deeper teachings to explore the ancient practice beyond just relaxation. It’s worth noting that the apps are limited only to Nidra and exclude other yoga styles.
Pricing:
No free trial
$3.99 one-time fee for I AM Yoga Nidra™
$1.99/month or $9.99/year for the I AM Being™ app
Why it's Great:
Suitable for beginners and advanced yogis
Focus on deep sleep, emotional healing, and stress relief
Insight Timer - Best for Customization (styles, teachers, and session lengths)
If you want tons of options and the freedom to explore different styles of Yoga Nidra, Insight Timer is a go-to app. It’s one of the most widely used meditation platforms in the world, and it offers thousands of guided Yoga Nidra sessions from experienced yoga teachers across the globe. Whether you're trying to ease into deep sleep, calm your mind with breath-based meditation techniques, or explore conscious awareness, there’s something here for every mood and experience level.
What makes Insight Timer stand out is how customizable it is. You can filter sessions by length, focus, or even by your favorite yoga teacher.
Pricing:
Free option available
$9.99/month or $59.99/year to access premium features
Why it's Great:
Thousands of free meditations, including several forms of Yoga Nidra
Filters for session length, teacher, and theme
Sleep music, soundscapes, and breathing exercises available
Ready to begin your yoga journey? These beginner-friendly apps can help you get started.
How to Build Your Yoga Nidra Bedtime Routine
From personal experience as a yoga teacher (and recovered insomniac), I know that creating a simple, consistent Yoga Nidra bedtime routine can make a huge difference in how easily you fall and stay asleep. Follow these steps to help your body and mind wind down.
Step 1: Choose a Regular Time
Pick a specific time each night to begin your Yoga Nidra practice. Consistency signals to your body that it’s time to wind down, helping to regulate your sleep cycle and improve overall sleep quality.
Step 2: Prepare Your Mind and Body
Before you begin, take a few minutes to gently stretch or do simple breathing exercises. This helps release tension and calms the nervous system, setting the stage for deep relaxation and a more effective yoga practice.
Need help preparing your body before Yoga Nidra? These 5 calming poses will get you in the right headspace.”
Step 3: Create a Distraction-Free Environment
Dim the lights, silence your phone, and make sure your bedding supports comfort and relaxation. A peaceful environment is crucial for achieving restful sleep and maximizing the benefits of Yoga Nidra.
Step 4: Set Your Intention
In Yoga Nidra, setting an intention (or sankalpa) is a powerful way to focus your conscious awareness. This could be as simple as “I am safe and at ease ” or “I am calm and relaxed.” Repeating your intention helps anchor your mind and body.
Step 5: Use a Guided Session
Follow a guided Yoga Nidra meditation led by a skilled yoga teacher. We recommend starting with Yoga Nidra with Craig Norris, which is designed to lead you gently into yogic sleep and deep mental, physical, and emotional relaxation.
Step 6: Allow Yourself to Drift into Sleep
As your guided session ends, let yourself naturally drift into sleep. Don’t worry if you fall asleep before the session finishes—this is a sign that your body is responding to the practice. Repeat this routine nightly for better sleep quality and additional benefits.
By making yogic sleep part of your nightly routine, you can teach your body and mind to relax on cue, helping you fall asleep faster and wake up feeling truly refreshed.
How Yogaia Helps You Stick With a Routine
Building a consistent Yoga Nidra routine can be tough, but Yogaia makes it feel simple and enjoyable. Instead of bouncing between random YouTube videos (and dodging ads), you get a clean, distraction-free experience that helps you truly settle into each session.
All of Yogaia’s classes are led by experienced teachers who understand both the science of sleep and the roots of yogic tradition. Their calming voices and steady guidance create the perfect environment for deep relaxation and conscious rest, helping you ease into sleep naturally.
And because Yogaia regularly updates its library, there’s always something new to explore—whether you're just starting out or looking to deepen your yoga practice. This variety of yoga styles and classes keeps things fresh and encourages you to stick with your routine night after night.
FAQs
Does yoga nidra help you sleep?
Yes, it is highly effective for improving sleep. It guides your body into a deeply relaxed, parasympathetic state, which slows brain waves, lowers stress hormones, and prepares both the mind and body for deep sleep. While it’s not meant to replace regular sleep, practicing "yogic" or conscious sleep before bed can help you fall asleep faster and stay asleep longer.
What are the disadvantages of yoga nidra?
Yoga Nidra is widely considered a safe and soothing practice, but some people might encounter a few challenges, especially when just starting:
Because it relaxes the nervous system so deeply, Yoga Nidra can sometimes stir up old emotions or unresolved issues, especially for individuals with past trauma.
Some people report a sense of disconnection from their body or surroundings during or after a session. This is typically short-term, but it can feel unsettling for a beginner.
If you struggle with anxiety, turning inward without distractions may initially feel overwhelming.
How many hours of sleep is yoga nidra equal to?
A 30- to 45-minute Yoga Nidra session can feel as restorative as 2 to 4 hours of deep sleep. While it’s not meant to replace a full night’s rest, it can be a powerful way to rest your body and mind.
What’s the difference between Yoga Nidra and other meditation techniques?
While most meditation techniques are practiced sitting upright with a focus on breath or concentration, Yoga Nidra is a form of guided meditation practiced lying down, designed to guide you into a state between being awake and asleep. It’s specifically aimed at preparing your body and mind for deep sleep.
Conclusion
Yoga Nidra is a gentle relaxation technique that improves your sleep quality and supports your overall well-being. Backed by research in sleep medicine, this practice helps calm your nervous system and regulate autonomic functions, such as heart rate and blood pressure, allowing your body to fully unwind after daily stress.
“Yoga nidra is the best yoga class. I listen to it when I am in my bed, ready to sleep. At times, I sleep in the middle of the practice and have a whole night of uninterrupted sleep. Which is a blissful thing for me.” - Megha
If you're ready to feel more rested, balanced, and less stressed, try Yogaia’s free Yoga Nidra session tonight. Our calming guided meditation practice, experienced yoga teachers, and completely ad-free experience make it easy to build a relaxing bedtime routine that sticks. Start today and discover how restorative sleep can enhance every aspect of your daily life.