Improved sleep, cognitive processing and enhanced learning and memory task accuracy with Yoga nidra practice in novices.
AI Summary
This study examined the effects of yoga nidra practice, a form of guided relaxation that aligns closely with Non-Sleep Deep Rest (NSDR), on sleep quality and cognitive function in 41 novice participants. Researchers used objective measures including polysomnography (sleep monitoring) and comprehensive cognitive testing batteries over a four-week intervention period. The study suggests that regular yoga nidra practice can provide measurable benefits for both sleep architecture and mental performance. Participants showed improved sleep efficiency, reduced nighttime awakenings, and enhanced deep sleep brain wave activity. Cognitive benefits included faster reaction times across all tested tasks and improved accuracy on memory, learning, and emotion recognition tests. The findings indicate that this accessible relaxation technique may offer a practical approach to enhancing both sleep quality and cognitive processing, making it relevant for individuals seeking evidence-based methods to optimize their mental performance and rest quality.
Key Findings
- Sleep efficiency improved by 3.62% and wake after sleep onset decreased by 20 minutes after four weeks of yoga nidra practice
- Delta wave activity during deep sleep increased by 4.19 μV², indicating enhanced sleep quality
- Reaction times improved across all cognitive tasks tested
- Memory and learning task accuracy increased significantly, including visual object learning, abstract matching, and working memory tests
- Emotion recognition accuracy improved for happy, fear, and anger emotions but decreased for neutral stimuli
Abstract
Complementary and Alternative medicine is known to have health benefits. Yoga nidra practice is an easy-to-do practice and has shown beneficial effects on stress reduction and is found to improve sleep in insomnia patients. Effect of yoga nidra practice on subjective sleep is known but its effect on sleep and cognition objectively is not documented. The aim of the study was to study the effect of yoga nidra practice on cognition and sleep using objective parameters. 41 participants were enrolled, and baseline sleep diary (SD) collected. Participants volunteered for overnight polysomnography (PSG) and cognition testing battery (CTB) comprising of Motor praxis test, emotion recognition task (ERT), digital symbol substitution task, visual object learning task (VOLT), abstract matching (AIM), line orientation task, matrix reasoning task, fractal-2-back test (NBACK), psychomotor vigilance task and balloon analog risk task. Baseline CTB and after one and two weeks of practice was compared. Power spectra density for EEG at central, frontal, and occipital locations during CTB was compared. Repeat SD and PSG after four weeks of practice were done. After yoga nidra practice, improved reaction times for all cognition tasks were seen. Post intervention compared to baseline (95%CI; p-value, effect size) showed a significant improvement in sleep efficiency of +3.62% (0.3, 5.15; p = 0.03, r = 0.42), -20min (-35.78, -5.02; p = 0.003, d = 0.84) for wake after sleep onset and +4.19 μV2 (0.5, 9.5; p = 0.04, r = 0.43) in delta during deep sleep. Accuracy increased in VOLT (95% CI: 0.08, 0.17; p = 0.002, d = 0.79), AIM (95% CI: 0.03, 0.12; p = 0.02, d = 0.61) and NBACK (95% CI: 0.02, 0.13; p = 0.04, d = 0.56); ERT accuracy increased for happy, fear and anger (95% CI: 0.07, 0.24; p = 0.004, d = 0.75) but reduced for neutral stimuli (95% CI: -0.31, -0.12; p = 0.04, r = 0.33) after yoga nidra practice. Yoga Nidra practice improved cognitive processing and night-time sleep.
Authors
Karuna Datta, Anna Bhutambare, Mamatha V L, Yogita Narawa, Rajagopal Srinath, Madhuri Kanitkar