NSDR and Yoga Nidra explanation and help in improving sleep
Insomnia is a pervasive problem affecting 10% to 15% of the U.S. population. This sleep disorder not only disrupts the quality of life but also increases the risk for serious health conditions such as heart disease, stroke, and overall mortality. Despite the availability of behavioral and pharmaceutical interventions, the persistence of sleep disorders is a significant concern. This calls for an exploration of alternative therapies that could offer additional solutions. Yoga Nidra, a guided meditation practice known for its ability to induce mental, physical, and emotional relaxation, could be one such solution.
What is Yoga Nidra?
Yoga Nidra, often referred to as “yogic sleep,” is a meditative practice stemming from ancient Indian traditions. Unlike regular sleep, Yoga Nidra involves a state of conscious deep sleep where practitioners are guided into a state of profound relaxation while maintaining a sense of awareness. This practice has been linked to various health benefits, including stress reduction, improved sleep quality, and enhanced overall well-being.
The Study of Yoga Nidra
A research team, including Erica Sharpe, Alison Lacombe, Matthew P. Butler, Douglas Hanes, and Ryan Bradley, conducted a pilot study to investigate the potential of Yoga Nidra as an intervention for sleep disorders. The study’s primary focus was on sleep onset insomnia, a condition characterized by prolonged sleep onset latency (SOL) – the time it takes to transition from full wakefulness to sleep.
The study involved 22 adult participants aged between 18 and 45 years, all suffering from insomnia. The study design included two clinic visits, during which the participants were either asked to lie quietly for 90 minutes or undergo 30 minutes of Yoga Nidra followed by 60 minutes of quiet lying. These visits took place 1 to 14 days apart.
The researchers measured various outcomes during and after the Yoga Nidra practice and the control session (lying quietly). These included sleep onset, power of brainwaves via electroencephalography (EEG), heart rate variability (HRV), and respiratory rate. Self-reported mood and anxiety levels were also recorded before and after each visit.
At the end of the study participants who did Yoga Nidra showed statisically significant increase in relaxatian, improved happiness index.
Details around various scientific papers and academic journals on Yoga Nidra can be found in this article.
Why Yoga Nidra? And how does it help
Current remedies for reducing SOL include prescription drugs, supplements, and cognitive behavioral therapy for insomnia (CBT-I). However, these interventions may have limitations. For instance, hypnotic sleeping pills can be costly and carry risks, including overdose and depression. Melatonin supplements may interact with other drugs, leading to potential complications. Behavioral approaches require significant commitment and lifestyle changes, which may be challenging for some individuals. Even though CBT-I is the gold standard for treating insomnia, it can be expensive, difficult to access, and may take around a month to show effects.
Given these constraints, Yoga Nidra emerges as a promising alternative. As a mind-body therapy, it may provide a non-pharmaceutical approach to managing insomnia, reducing dependency on medications and their associated side effects.
Looking Forward and learnings
This pilot study represents a step towards a more comprehensive understanding of Yoga Nidra’s effects on sleep disorders. The physiological, psychological, and feasibility data gathered will be instrumental in designing future clinical trials. By expanding our knowledge in this area, we can potentially unlock new ways to combat insomnia, improving health outcomes, and enhancing the quality of life for many.
