Yoga nidra, sometimes called “yogic sleep,” is a guided meditation practice that brings you into a state between waking and sleeping. Lying down comfortably, you follow a facilitator’s voice through a sequence of stages, typically including setting an intention, a systematic rotation of awareness through different parts of the body, breath awareness, and the noticing of sensations, emotions, or images as they arise. The aim isn’t to fall asleep but to remain consciously aware while the body and mind drop into a state of deep relaxation, similar to the threshold you cross just before sleep. Practitioners describe it as resting in a place where the body is completely still but the mind stays lightly alert.

The practice has roots in tantric and yogic traditions and was systematized into its modern form in the mid-20th century, notably by Swami Satyananda Saraswati. Physiologically, it’s associated with a shift toward parasympathetic (“rest and digest”) activity, and people often turn to it for stress reduction, better sleep, and emotional regulation. A session can run anywhere from about ten minutes to an hour, and because you stay lying down and simply listen, it’s quite accessible regardless of flexibility or fitness. Some research suggests benefits for anxiety, insomnia, and overall relaxation, though the evidence base is still developing and many findings come from small studies.