Yoga Nidra
Guided meditation for deep rest, better sleep, and inner transformation
Coming soon to the App Store
What is Yoga Nidra?
Yoga Nidra, or "yogic sleep," is one of the most powerful meditation techniques for deep relaxation and inner transformation. You lie down, follow a guided practice, and enter a state between waking and sleeping — where healing, restoration, and self-discovery happen naturally.
One session of Yoga Nidra can feel like hours of sleep. It's used worldwide for stress relief, better sleep, anxiety reduction, and personal growth.
The App
Yoga Nidra brings together expert-led guided practices, structured courses, and personal intention setting — all in one place.
- Guided sessions — sleep, restoration, breathwork, anxiety relief, focus, gratitude, and devotional practices
- Structured courses — multi-day programs like 7-Day Sleep Recovery or 21-Day Deep Rest, with daily pacing to build a consistent practice
- Sankalpa (intention) — set and track your personal intention, the heart of every yoga nidra practice
- Progress tracking — session history, practice streaks, and weekly insights
- Health integration — mindful minutes sync with Apple Health and Google Health Connect
- Offline mode — download sessions and practice anywhere, no internet needed
Three Practice Paths
Yoga
Tradition-rooted practices — nidra, mantra, chakra, and devotional meditations
Body
Body scan, breathwork, and nervous system practices for physical restoration
Relaxation
Pure rest — sleep induction, stress relief, and deep relaxation sessions
Why Yoga Nidra Works for Sleep
While yoga nidra is a profound practice for consciousness and transformation, it's also one of the most effective natural sleep aids available. Here's why:
Activates Your Relaxation Response
Yoga nidra systematically guides you into the parasympathetic nervous system — your body's natural rest-and-digest state. This counteracts the stress response that keeps you awake.
Reduces Ruminating Thoughts
The guided practice interrupts racing thoughts and worry loops that prevent sleep. Your mind follows the voice instead of spinning anxious narratives.
Releases Physical Tension
Body scan techniques release held tension you didn't know you were carrying. When your body truly relaxes, sleep comes naturally.
Retrains Your Sleep Response
Regular practice teaches your nervous system how to downshift. Over time, you fall asleep faster and sleep more deeply.
What Research Shows
- A 2021 randomized controlled trial found yoga nidra significantly improved sleep in patients with chronic insomnia, with marked improvements in deep sleep stages and reduced cortisol levels[1]
- A 2023 PLOS One study showed practitioners spent 20 minutes less time awake during the night and experienced increased deep sleep quality after yoga nidra practice[2]
- A 2020 study in Current Psychology demonstrated that even a short yoga nidra session significantly improved sleep quality and reduced stress in a large, diverse sample[3]
- Research published in Frontiers in Neurology (2022) provided electrophysiological evidence that yoga nidra activates restorative sleep patterns in the brain while maintaining conscious awareness[4]
- A 2024 systematic review concluded that yoga nidra shows promise as a therapeutic intervention for sleep disorders, with studies consistently reporting faster sleep onset and longer total sleep time[5]
The difference: Unlike sleep aids that force sleep, yoga nidra teaches your body and mind to rest naturally. You're not just falling asleep — you're learning deep relaxation that improves all aspects of sleep health.
Experience Deep Rest
Frequently Asked Questions
What is Yoga Nidra?
Yoga Nidra, also known as "yogic sleep," is a guided meditation practice performed lying down. You follow a teacher's voice through stages of deep relaxation — body scan, breath awareness, visualization, and intention setting. One session can feel like hours of sleep, making it ideal for stress relief, better sleep, and personal transformation.
Do I need meditation experience to use this app?
No. Yoga Nidra is perfect for beginners because you practice lying down and just follow the guide's voice. There's no complex technique to learn — you simply listen and let go. The app includes introductory sessions and structured courses that teach you step by step.
What's the difference between Yoga Nidra and sleep?
Yoga Nidra is conscious relaxation — you remain aware while your body enters deep rest. Unlike sleep, you're actively following the practice and setting intentions. This state between waking and sleeping is where healing and transformation happen. Many people report feeling more refreshed after 30 minutes of yoga nidra than a full night's sleep.
What is a Sankalpa?
A sankalpa is a heartfelt intention or resolve you set at the beginning and end of each practice. It's not a goal — it's a positive statement of truth about who you are becoming, like "I am peaceful" or "I am present". The app helps you set and track your sankalpa throughout your journey.
Can I practice yoga nidra in bed?
Yes, though many practitioners prefer a yoga mat or comfortable surface where they won't fall asleep. If you practice in bed before sleep, it's perfectly fine — just know that you might drift off. The app works great as a sleep aid, but for deeper practice benefits, try it during the day when you're less likely to fall asleep.
Will yoga nidra help with insomnia?
Yes. Research shows yoga nidra is highly effective for insomnia. It works by calming your nervous system, reducing anxiety, and teaching your body to relax deeply. Many people fall asleep during evening sessions, while daytime practice trains your nervous system to rest more easily at night. The 7-Day Sleep Recovery course is specifically designed for sleep issues.
Should I use yoga nidra for sleep or as a meditation practice?
Both. Many people start using yoga nidra as a sleep aid and discover it's much more — a practice for self-awareness, healing, and transformation. Use sleep sessions at night to fall asleep, and try daytime sessions for deeper practice. The app has content for both purposes: quick sleep inductions and longer transformative practices.
How is this different from other sleep meditation apps?
Yoga Nidra focuses on authentic yogic sleep practices, not just generic relaxation. You'll work with sankalpas (intentions), follow traditional stages of relaxation, and access structured courses that build real skills. While it works beautifully for sleep, it also offers depth — body awareness, breathwork, visualization, and practices rooted in yoga tradition.
Rest Deeply. Wake Up Transformed.
Join thousands discovering the power of Yoga Nidra.
Coming soon to iOS and Android
App Information
About the Creator
Petr Guskov is a meditation practitioner and app developer. After years of personal practice with yoga nidra and silent meditation, he built this app to make authentic guided practices accessible to everyone.
Contact: pguskov@pguskov.com
References
- Datta, K., Tripathi, M., & Mallick, H. N. (2021). Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial. National Journal of Physiology, Pharmacy and Pharmacology. https://pubmed.ncbi.nlm.nih.gov/34825538/
- Datta, K., Deepeshwar, S., Ghai, P., Pajjuru, A., Nagarathna, R., Tripathi, M., & Mallick, H. N. (2023). Improved sleep, cognitive processing and enhanced learning and memory task accuracy with Yoga nidra practice in novices. PLOS One, 18(12). https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0294678
- Moszeik, E. N., von Oertzen, T., & Renner, K. H. (2020). Effectiveness of a short Yoga Nidra meditation on stress, sleep, and well-being in a large and diverse sample. Current Psychology, 41, 5272-5286. https://link.springer.com/article/10.1007/s12144-020-01042-2
- Datta, K., Tripathi, M., & Mallick, H. N. (2022). Electrophysiological Evidence of Local Sleep During Yoga Nidra Practice. Frontiers in Neurology, 13. https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2022.910794/full
- Efficacy of Yoga Nidra in Managing Sleep Disorders: A Systematic Review of Randomized Controlled Trials (2024). https://pubmed.ncbi.nlm.nih.gov/41144325/