Yoga Nidra: An Effective Tool for Sleep and Cognitive Enhancement

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Enhancing Sleep and Cognitive Performance: The Benefits of Yoga Nidra


Yoga Nidra, a form of mindfulness training, has demonstrated promising effects on sleep quality and various cognitive abilities, as evidenced by a pilot study published in PLOS ONE.

Methodology and Findings

Objective Sleep Measurements

  • Polysomnography was utilized to objectively assess sleep parameters.
  • Following a 2-week yoga nidra intervention, participants exhibited significant improvements in:
    • Increased percentage of delta-waves during deep sleep
    • Enhanced sleep efficiency

Cognitive Performance Assessment

A battery of cognitive tests revealed enhancements in multiple cognitive domains:

  • Faster response times in all tests, with no accuracy loss
  • Significant improvements in working memory, abstraction, fear and anger recognition, and spatial learning and memory tasks

Interpretation and Implications

These findings corroborate previous research linking delta-wave sleep to improved sleep quality and enhanced attention and memory.

The study suggests that yoga nidra can effectively enhance sleep and cognitive performance, making it a potential intervention for individuals seeking to improve their overall well-being.


Yoga Nidra is a cost-effective and accessible practice that has been shown to improve sleep, expedite cognitive processing, and enhance memory. Further research is warranted to explore the long-term effects of yoga nidra and its potential application in various settings.


  • Datta, K., Bhutambare, A., V. L. M., Narawa, Y., Srinath, R., & Kanitkar, M. (2023). Improved sleep, cognitive processing and enhanced learning and memory task accuracy with Yoga Nidra practice in novices. PLOS ONE, 18(12), e0294678.

Credit and Rights

Credit and rights for this article belong to OMG I Yoga.


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