New Study Finds Yoga Nidra Boosts Sleep Quality and Cognitive Performance


Yet another study has confirmed the health benefits of yoga. This time, it’s a pilot study conducted by researchers at the Armed Forces Medical College in India. This new study suggests that practicing yoga nidra, a form of mindfulness training, can lead to improvements in sleep quality and cognitive performance. 

Researchers published their findings in the open-access journal PLOS ONE on December 13. The study focused on novice practitioners, demonstrating objective evidence of the benefits of yoga nidra on sleep and various cognitive abilities. Unlike active forms of yoga, yoga nidra induces conscious relaxation in a lying-down position, making it an accessible and potentially low-cost practice for enhancing overall well-being.

The pilot study involved a two-week intervention with a group of novice practitioners. Researchers aimed to assess the impact of yoga nidra on sleep and cognitive abilities using objective polysomnographic measures for sleep analysis and a battery of cognitive tests. The intervention consisted of a 20-minute audio recording guiding participants through yoga nidra practices. Both sleep and cognitive assessments were conducted before and after the two-week intervention.

Here are a number of benefits related to yoga nidra practice, at least for novices:

  • Improved Sleep Quality: Polysomnographic measures revealed a significant increase in sleep efficiency and the percentage of delta waves in deep sleep after two weeks of yoga nidra practice. Delta-wave sleep is associated with improved sleep quality and enhanced attention and memory.
  • Faster Cognitive Processing: Participants exhibited faster responses in all cognitive tests post-intervention, with no compromise in accuracy. The study observed enhanced performance in tasks related to working memory, abstraction, fear, and anger recognition, as well as spatial learning and memory.
  • Enhanced Accuracy in Learning and Memory Tasks: Participants demonstrated increased accuracy, particularly in learning and memory-related tasks, indicating a positive impact on cognitive functions.
  • Objective Evidence of Effectiveness: The study utilized objective measures, including polysomnography, to provide evidence supporting the effectiveness of yoga nidra in improving both sleep quality and cognitive performance.
  • Accessible and Cost-Effective: Yoga nidra was highlighted as a low-cost and highly accessible activity, making it a practical choice for individuals seeking improvements in sleep and cognitive abilities.

The findings of this pilot study suggest that incorporating yoga nidra into daily practices can lead to positive outcomes in sleep quality and cognitive performance. The conscious relaxation induced by yoga nidra appears to contribute to increased sleep efficiency, enhanced delta-wave sleep, and faster cognitive processing without sacrificing accuracy. The study emphasizes the potential benefits of yoga nidra for individuals looking for accessible and cost-effective means to improve overall well-being.

Yoga nidra’s ability to positively impact sleep and cognitive functions highlights its relevance as a holistic approach to health. As interest in mindfulness practices grows, yoga nidra stands out as a promising option for those seeking tangible improvements in sleep and cognitive abilities. Further research and exploration of yoga nidra’s long-term effects and its applicability to different populations could contribute to its integration into comprehensive well-being strategies.

Have you ever tried yoga nidra? What were your results? Leave your thoughts in the comments below. 

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