Yoga Nidra Sleep Supportive Research and Studies

Improved sleep, cognitive processing and enhanced learning and memory task accuracy with Yoga nidra practice in novices (2023)

A study performed by Datta, Bhutambare, V L, Nara, Srinath, and Knitkar, took 41 subjects, had each participate in Yoga Nidra, and observed via objective parameters how each person responded to the consistent Yoga.

Yoga Nidra was performed by each of the subjects 5x a week in a guided meditation format. Objective parameters were measured at the 1 week mark and the 2 week marks.

The conclusion was that improvement was noted in many objective parameters. Improvement was noted in the following categories of sleep and cognition based on post Yoga Nidra Testing:

• Improved Sleep Efficiency: More time asleep while in bed
• Fewer Awakenings During the Night
• Increased Delta Power in Deep Sleep: More restorative and deeper sleep
• Improved Visual Memory: Ability to recall what you’ve seen
• Enhanced Abstract Reasoning: Ability to detect patterns and problem solve
• Improved Working Memory: Ability to remember and follow directions or perform mental math
• Improved Emotion Recognition: Ability to recognize happy, fear, and anger

Though this is a small study of 41 individuals as well as a short study of just 2 weeks. It is impressive to note that significant change could be recorded in such a short amount of time after beginning participation in Yoga Nidra.

1. The effect of chronic yoga interventions on sleep quality in people with sleep disorders: a scoping review (2025)

            A systematic review was published by Alghosi, Sharifi, Namavari, Rajamand, Bamorovat, Norouzi, Alimoradi, and Konrad that utilized 57 separate studies on yoga’s role in sleep improvement.

            What the systematic review found, was that chronic participation in yoga improves sleep. Those studied with chronic participation had better sleep results than those without participating in yoga.

            Populations of people who benefitted in yoga were older adults, women in menopause, individuals with chronic insomnia, and even patients with comorbid conditions such as cancer. All of these populations improved sleep patterns with participation in yoga.

            Types of yoga varied in this systematic review. Many different types of yoga were reviewed, and the review concluded that many types of yoga are beneficial for sleep improvement.

            In conclusion, this systematic review states that yoga is beneficial for individuals struggling with sleep.