Sleep Hacks for Tired Mamas
Want to learn how you can experience the restorative benefits of sleep in less than 20 minutes?
Two words, mama - Yoga Nidra. If you’ve ever been to a yoga class, you might know that in Sanskrit, yoga means “union” or “one-pointed awareness”, while nidra means “sleep.” So Yoga Nidra literally means “yogic sleep,” as it is essentially a state of dynamic conscious sleep with a trace of inner awareness.
According to ancient yogis, yoga nidra is a systematic method of inducing complete relaxation by removing muscular, mental, and emotional tensions caused by the stressors of daily life (Yoga Nidra, 2012). It is important to note that the goal of yoga nidra is not to sleep, but rather to remain awake and relaxed so that you can enter into a threshold state between sleep and wakefulness.
Like other forms of meditation, yoga nidra works by activating the body’s parasympathetic nervous system, which is a branch of the autonomic nervous system that controls the “rest and digest” response of the body.
According to Swami Satyananda Saraswati, who wrote the renowned book Yoga Nidra in 1976, yoga nidra is considered to be, “a state of profound psychophysiological relaxation and metabolic rest in which a fundamental release and readjustment in the controlling mechanisms of the autonomic nervous system appear to occur” (Yoga Nidra, p. 191). Thus yoga nidra physiologically counteracts stress by inducing the body’s relaxation response. In fact, many consider yoga nidra to be the science or art of deep relaxation.
Keep reading to learn more about the science behind Yoga Nidra…
As all busy mamas probably know, when we are stressed, our bodies go into the “fight-or-flight” response to help us cope with the stressor(s). However, if that stress becomes chronic or prolonged, our bodies remain in a high state of physiological arousal (increased heart rate, breathing, blood pressure, cortisol levels, etc.), which can be highly damaging to the body over time. Research studies show that yoga nidra has the numerous benefits, such as restoring health, improving memory, increasing self-awareness, emotional control, and creativity, and even alleviating anxiety, depression, insomnia, and pain associated with psychosomatic illnesses (such as asthma, ulcers, cardiovascular disease, cancer, etc.) (Yoga Nidra, 1976).
Science also shows that yoga nidra induces a hypnagogic state, which is a threshold state between sleep and wakefulness. This unique state of consciousness is characterized by periodic bursts of alpha brain waves (present when we are awake and relaxed) interspersed with alternating periods of beta waves (present when we are alert and awake) and theta waves (present during the early stages of sleep) (Yoga Nidra, 1976). According to Swami Satyananda Saraswati, “by remaining aware and alert in the alpha predominant state between these two, a profound experience of relaxation is gained, which is not only far more beneficial than conventional sleep, but is also the doorway to higher states of consciousness” (Yoga Nidra, p172). In fact, studies show that ONE hour of yoga nidra is as beneficial as FOUR hours of conventional sleep.
In this “superconscious” state of yoga nidra, the mind is especially receptive to suggestions, inspiration, intuition, learning, and intention. Yoga nidra is unique to other forms of meditation because it enables us to tap into our own intuition, self-knowledge, creativity, and problem-solving. Essentially yoga nidra teaches us how to look within ourselves for the answers to all problems.
How does yoga nidra work?
Yoga nidra works by using a systematic rotation of consciousness throughout the body as well as awakening sensory experiences, visualizations, experiences of opposite sensations (such as heaviness/lightness, cold/warmth, pain/pleasure, etc.), and guided symbolic imagery. Just as neurosurgeons affect the body by stimulating the brain, yoga nidra heightens awareness within the body to stimulate the brain by progressively moving awareness through various parts of the body (Yoga Nidra, 1976). Thus yoga nidra relaxes the mind by relaxing the body. Studies show that yoga nidra actually trains the body to maintain a homeostatic balance by bringing normally involuntary and unconscious body sensations/functions under conscious control. Specifically, the systematic rotation of awareness in the body sparks simultaneous nerve firing in opposite hemispheres of the brain, helping individuals to develop control over emotional reactions and autonomic responses of the body (Yoga Nidra, 1976).
An important aspect of yoga nidra is the repetition of a “sankalpa” or resolution or intention at the beginning and end of each practice. Sankalpa is a short mental statement of something you want to do/achieve in the next six to eighteen months. When planted in the subconscious mind and repeated during yoga nidra, sankalpa allows individuals to dive deep beyond their unconscious mind into their “superconscious” mind to grow the seeds of transformation. Thus, yoga nidra provides a fertile soil for manifesting real change and transforming life patterns. It is important to choose a sankalpa that is clear, positive, present- tense, and deeply felt. Some examples of sankalpa include, “I am happy and grateful for my amazing group of friends who support me unconditionally,” “I now achieve perfect health,” “My office is transformed! It is organized and allows me to be effortlessly effective,” “My relationship is thriving and a source of bliss in my life” etc. (The Four Desires: Creating a Life of Purpose, Happiness, Prosperity, and Freedom, 2011). If you need help choosing a Sankalpa, check out my Radical Self Love Affirmation Card Deck, available for purchase here.
The following is a general outline of the practice of yoga nidra with adults:
(1) Preparation/relaxation while lying in savasana (corpse pose), (2) cultivate gratitude and mentally repeat sankalpa 3 times, (3) rotation of consciousness (move awareness to points) throughout the body, (4) awareness of breath, (5) awareness of sensation and feeling, (6) visualization, (7) cultivate gratitude and mentally repeat sankalpa 3 times, (8) gently end practice. During yoga nidra, you want to lie comfortably on your back with your arms and legs uncrossed and palms face up on the floor. A pillow or blanket can be placed under the head/body for additional support and comfort. Remember, the goal of yoga nidra is not to sleep, but to simply listen to and follow the instructions as effortlessly as possible.
Yoga Nidra with Children and Teens:
Yoga nidra is just as beneficial for children and teens as it is for adults. In fact, while many children find it difficult to sit still for more than ten minutes at a time, kids often relax more quickly and deeply than adults during the practice of yoga nidra. Additionally, “the state of active and relaxed awareness in students [during yoga nidra] awakens the desire to learn, improves memory, and reduces inhibitions” (Yoga Nidra, p. 182). As a result, school teachers around the globe are now using yoga nidra to improve attention, to awaken the joy of learning, to educate the whole mind of their students. One educator found that he could actually teach students a foreign language in one-fifth of the time required by conventional methods simply by teaching students the language during the peak of their receptivity in yoga nidra (Yoga Nidra, p. 182). In addition, studies show that yoga nidra is especially beneficial for kids with behavioral problems and issues around hyperactivity, anxiety, depression, suicide, insomnia, and addiction (Yoga Nidra, p. 196).
The following is a general outline of the practice of yoga nidra with children and teens:
(1) preparation/relaxation while lying in savasana (corpse pose), (2) rotation of consciousness (i.e. move awareness to points throughout the body, feel the points of the body touching the floor, etc.) (3) awareness of breathing (i.e. counting breaths, equal breathing, elongating the breath, or breathing in a bubble – inhale expands the bubble, exhale contracts the bubble), (4) visualization exercise (i.e. visualizing inner love/light, being one with nature, planetary travel, etc.), (5) gently end practice. When leading children or teens through this practice, it is important to emphasize that there is no “wrong” way to practice yoga nidra. Although the intention is not to sleep, if a student falls asleep during the practice, it is a sign that they are overtired and need more sleep at night.
In summary, yoga nidra is one of the most effective tools I have found for reducing the symptoms of burnout, anxiety, depression, insomnia, and stress in children, teens, and adults. As a result, I “prescribe” yoga nidra regularly to my therapy and coaching clients. If you are interested in trying my SAMPLE YOGA NIDRA PRACTICE, please check out my resources page. Additionally, below are the resources I referenced in this blog post, all of which I highly recommend to anyone wanting to learn more about this transformational practice of yoga nidra.
Resources on Yoga Nidra:
Saraswati, Swami Satyananda. 1976. Yoga Nidra. New Delhi, India: Yoga Publications Trust.
Stryker, Rod. 2011. The Four Desires: Creating a Life of Purpose, Happiness, Prosperity, and Freedom. New York, NY: Delacorte Press. (And check out, The Four Desires Practice 2 CD-Set: Six Guided Practices for a Life of Purpose, Happiness, Prosperity, and Freedom.)
Stryker: Rod. 2011. Relax into Greatness CD. (#1 Introduction to Yoga Nidra (5 minutes), #2 Yoga Nidra, Short Practice (27 minutes), #3 Long Practice (48 minutes))