Yoga Nidra—The Secret Tool to Becoming a Rested Parent
I would be dead already if it weren’t for Yoga Nidra. To be dramatic, the 4-month sleep regression almost killed me. At one point, I texted my husband and said, “I’m going to die tonight. Don’t blame Basil.” Because obviously, the first thing that came to mind was the picture of Colin Creevy being blamed for his mother's death.
And then, I remembered the hot-ass trick I learned about in my “unrelenting insomnia days”—Yoga Nidra. If, like me, sleep deprivation has you on the precipice of corporeal and spiritual collapse, Yoga Nidra is going to save your life. Here’s why it’s my number one strategy for achieving rest as the parent of a child under one.
What is Yoga Nidra?
Yoga Nidra, or yogic sleep, is a form of meditation and mind-body therapy that guides participants into conscious awareness between wakefulness and sleep. Unlike traditional meditation that requires sitting upright, Yoga Nidra is usually practiced lying down—making it accessible to anyone, especially exhausted parents. The practice involves following a voice recording that leads you through relaxation techniques and visualizations, helping you drift into a deeply restful state while remaining fully conscious.
The Benefits of Yoga Nidra
The benefits of Yoga Nidra are vast and varied. Yoga Nidra:
Promotes deep relaxation
Reduces stress and anxiety
Improves sleep quality
Enhances overall well-being.
It can also help:
Manage chronic pain
Reduce insomnia
Increase concentration and focus
How Yoga Nidra Can Help Sleep-Deprived Parents
The miracle we’ve all been looking for in is “rest and rejuvenation in a short period.” Well, buckle up because that’s exactly what Yoga Nidra has to offer.
1. Yoga Nidra Can Help You Fall Back Asleep After a Night-time Wakeup
If your baby (or kid) is waking multiple times a night, falling back asleep often feels impossible. Yoga Nidra can be a lifesaver in these moments. Its relaxation techniques can calm the mind and body, making it easier to return to sleep.
Even a few minutes of Yoga Nidra can reduce the stress hormone cortisol, promoting a quicker return to rest. So, even if you can’t sleep, you’re more likely to be “awake in a calm state” rather than “experiencing an exponential tailspin of anxiety.” Yeah, even in the worst case (where you’re still awake), it’s a win.
2. Yoga Nidra Can Help You Feel Rested When You're Not Sleeping
The unique state of consciousness achieved through Yoga Nidra allows the body to rest deeply without falling asleep. Studies suggest that a short session of Yoga Nidra can be as restorative as 4 hours of sleep. This is particularly beneficial for parents who struggle to find enough hours in the day to get the sleep they need.
If there’s one reason to try Yoga Nidra, this is it.
3. Yoga Nidra Is a Way to Practice Self-Care
Parenting is an all-consuming role, and it’s easy for parents to neglect their well-being. Yoga Nidra offers a form of self-care that is both accessible and effective. It provides a rare opportunity for parents to focus on their mental and physical health, which can, in turn, improve their ability to care for their children.
When to Use Yoga Nidra
Yoga Nidra is incredibly versatile and can be used in various scenarios that parents commonly face:
When your baby is a newborn
During sleep regressions
While traveling (it’s great for coping with jet lag)
When stressed
As part of your nightly routine.
Its flexibility means that even on the busiest days, you can find time to practice Yoga Nidra—cause girl, you’re already in bed lying down. Just listen to this instead of your own thoughts.
Does Yoga Nidra Work?
The effectiveness of Yoga Nidra in promoting relaxation and sleep is well-documented. Many practitioners report significant improvements in sleep quality, stress levels, and overall well-being. While individual experiences may vary, people worldwide have embraced the practice as a powerful tool for relaxation and stress relief.
Can Yoga Nidra Replace Sleep?
While Yoga Nidra is deeply restorative, it's important to note that it should not be seen as a replacement for sleep. Instead, it should be used as a complement to healthy sleep habits. Yoga Nidra can enhance sleep quality and help make up for sleep deficits, but it cannot substitute the physiological benefits of sleep.
Where to Find Yoga Nidra
I know you have a smartphone tucked under your pillow (and if you don’t, I have more to learn from you than you’ll ever be able to learn from me). That means you can easily access Yoga Nidra right from bed.
Here are a couple of my favorite Yoga Nidra resources.
Yoga Nidra podcasts on platforms like Spotify, where you can find a variety of sessions to guide you into relaxation. (This is my favorite option because you can use the sleep timer to shut off after the episode/individual session.)
Yoga Nidra sessions with Ally Boothroyd, available online, offer guided practices that cater to different needs and durations.