Life with Chronic Conditions: Nidra Yoga to improve sleep and memory

As posted in the December Journal Watch, Practicing yoga nidra -- a kind of mindfulness training -- might improve sleep, cognition, learning, and memory, even in novices, according to a pilot study. After a two-week intervention with a cohort of novice practitioners, the researchers found that the percentage of delta-waves in deep sleep increased and that all tested cognitive abilities improved. PLOS ONE 

 A 2018 study  found that while meditation and yoga nidra were both effective in reducing anxiety and stress, yoga nidra seemed to be more effective in reducing anxiety. 

 

If you are interested in learning more about the origins and clinical relevance of Yoga Nadri, click here. 

 

Unlike other forms of yoga, Nidra guides people into a state of conscious relaxation while they are lying down. No poses or physical challenges. Instead it’s lying still and moving into a deep state of consciousness, The practice is guided and structured. In this state, the body and mind rest and the consciousness is awake. 

 

If lying on the floor for a while wouldn’t be comfortable for you, you can practice yoga nidra in a recliner or even in bed. And you don’t have to start with a long session. Start with 15 or 20 minutes and work your way up. You also don’t have to do yoga nidra in the middle of the day. A nighttime practice can help you sleep tight through most of the night. What is Yoga Nidra from the Cleveland Clinic 

 

The new year is a good time to try something new to improve sleep and memory, as well as reduce anxiety. Below are sample videos to try. Keep in mind that the guide’s voice can make a difference so if one doesn’t appeal to you try another.