A Closer Look at Yoga Nidra: Sleep ...

AI Summary

This pilot study investigates Yoga Nidra, a form of guided meditation also known as 'yogic sleep,' as a potential intervention for sleep onset insomnia. Researchers note that extended sleep onset latency affects 10-15% of the U.S. population and increases risk for heart disease, stroke, and all-cause mortality. The study examines 22 adults aged 18-45 with insomnia using a randomized design comparing 30 minutes of Yoga Nidra plus 60 minutes of lying quietly versus 90 minutes of lying quietly alone. The research measures physiological outcomes including sleep onset timing, brainwave patterns via EEG, heart rate variability, and respiratory rate, along with self-reported mood and anxiety. This is particularly relevant to Non-Sleep Deep Rest (NSDR) as Yoga Nidra is designed to induce deep relaxation states similar to those achieved through other NSDR practices. The study's protocol-based approach provides a scientific framework for understanding how guided relaxation techniques might improve sleep onset and overall sleep quality.

Key Findings

The study examines Yoga Nidra as a mind-body intervention for sleep onset insomnia, which affects 10-15% of the U.S. population

Extended sleep onset latency increases risk for heart disease, stroke, and all-cause mortality according to the researchers

The pilot study uses objective measures including EEG power, heart rate variability, and respiratory rate to assess Yoga Nidra's effects

This is a feasibility study designed to inform future clinical research on Yoga Nidra for sleep and relaxation

Abstract

Extended sleep onset latency (SOL), or "sleep onset insomnia," can decrease total sleep time, increasing risk for many health conditions, including heart disease, stroke, and all-cause mortality. Sleep disorders persist in the United States despite current behavioral/pharmaceutical remedies, with 10% to 15% of the population suffering from insomnia. Mind-body therapies offer additional solutions, as meditation has been correlated with decreased SOL. More research on use of mind-body practices for insomnia is needed. This study investigates the guided meditation practice of Yoga Nidra (yogic sleep) as a promising intervention for sleep disorders because of its purported ability to induce mental, physical, and emotional relaxation. In this pilot study, we address the feasibility of Yoga Nidra for insomnia, appropriateness of our selected measurement systems, and effect of Yoga Nidra on brainwaves, sleep onset, and the autonomic nervous system. Our study sample includes 22 adults, ages 18-45, with insomnia. The design includes two clinic visits (V1, lying quietly for 90 min; V2, randomization to 90-min lying quietly vs. 30-min Yoga Nidra plus 60-min lying quietly), taking place 1 to 14 days apart. Outcomes measured during/after Yoga Nidra (vs. control) include sleep onset, electroencephalography (EEG) power, heart rate variability (HRV), and respiratory rate. Self-reported mood and anxiety will be measured before/after each visit. Resulting physiological, psychological, and feasibility data will be used to inform future clinical studies of Yoga Nidra for sleep and relaxation.

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A Closer Look at Yoga Nidra: Sleep Lab Protocol.

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Key Findings

Abstract

Authors

Related Protocol

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Key Findings

Abstract

Authors

Related Protocol

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