“Sleep my little baby-oh
Sleep until you waken
When you wake you’ll see the world
If I’m not mistaken.

Kiss a lover
Dance a measure,
Find your name
And buried treasure…

Face your life
Its pain,
Its pleasure,
Leave no path untaken.”
― Neil Gaiman.

Do you sleep well? Well, sleep is important for health. The power that controls us and the universe whom we call God is the biggest computer in the world with the highest level of technology that has tuned nature into cycles of time. Sleep is one of those time cycles where our body gets back the lost energy and rejuvenates for a new day.

However, man’s interference with that natural cycle creates havoc and leads to disaster. Before I sway away from my topic, let’s see why sleep is beneficial. Going without sleep for too long makes us feel terrible, and getting a good night’s sleep can make us feel ready to take on the world.

Scientists have gone to great lengths to fully understand sleep’s benefits. Studies of humans and other animals have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.

Click here to learn the various benefits of sleep.

What about yoga and sleep? One of the yoga sessions includes yogic sleep, known as Yoga Nidra, which is a state of consciousness between waking and sleeping, like the “going-to-sleep” stage, typically induced by guided meditation.

There is evidence that yoga Nidra helps to relieve stress. An ancient technique from India, it has now spread worldwide and is also being applied by the US Army to assist soldiers to recover from the post-traumatic stress disorder.

What is Yoga Nidra?

Yoga Nidra is a state in which the body is completely relaxed, and the practitioner becomes systematically and increasingly aware of the inner world by following verbal instructions. This state of consciousness differs from meditation, in which concentration on a single focus is required. 

In yoga Nidra, the practitioner remains in a state of light withdrawal of the 5 senses with four senses internalized, that is, withdrawn, and only hearing still connects to any instructions given. The goals of both yogic paths, yoga Nidra and meditation, are the same: a state of meditative consciousness called Samadhi.

It is among the deepest possible states of relaxation while still maintaining full consciousness. In lucid dreaming, one is only, or mainly, cognizant of the dream environment and has little or no awareness of one’s actual environment. Yoga Nidra results in conscious awareness of the deep sleep state.

Yoga Nidra meditation is associated with increased endogenous dopamine release in the brain’s ventral striatum. The reduced desire for action in this state is associated with reduced blood flow in parts of the brain connected with controlling actions: the prefrontal cortex, the cerebellum, and the subcortex.

Yoga Nidra improves heart rate variability, a measure of balance in the autonomic nervous system, whether or not a session of hatha yoga asanas precedes it. Regular yoga relaxation has been found to reduce tension and anxiety.

The autonomic symptoms of high anxiety, such as headache, giddiness, chest pain, palpitations, sweating, and abdominal pain, respond well. It has been used to help soldiers from war cope with post-traumatic stress disorder (PTSD). A 2019 study suggests that yoga Nidra can alleviate stress and improve students’ self-esteem.

Yoga Nidra and iRest

The Western name for yoga, Nidra, is best adapted to suit the conditions of modern life. When practised regularly, iRest enables you to meet each moment of your life with unshakable peace and well-being, no matter how challenging your situation is. This guided meditation is generally practised lying down or sitting comfortably in a group or individual sessions

iRest was developed by Dr. Richard Miller, a spiritual teacher, author, yogic scholar, researcher and clinical psychologist, who combined traditional yogic practice with Western psychology and neuroscience. It is practised and taught by thousands worldwide in various settings, including health centres, schools, community centres, yoga studios, correctional facilities, and military hospitals.

Based on current studies with iRest in the military, the Defense Centers of Excellence has approved iRest as a Complementary and Alternative Medicine, warranting continuing research for its use in the treatment of PTSD. In addition, the U.S. Army Surgeon General has listed Yoga Nidra (based on research with iRest) as a Tier 1 approach for addressing Pain Management in Military Care. iRest is effective in scientific trials for conditions including chronic pain, sleep problems, depression and anxiety, and post-traumatic stress disorder (PTSD).

iRest is simple to learn and easy to practice. It can be practised by anyone, regardless of physical ability or experience with meditation.

Where to do the iRest Course in Australia?

If you want to learn about iRest or get iRest training in Australia, there are many training centres or studios where you can learn and practice. Here are a few of the best ones to explore:

iRest Australia

The iRest Institute (IRI), as an educational non-profit, provides programs, teacher training

• Join iRest Yoga Nidra Level 1 Training with Fuyuko Sawamura-Toyota Sydney, Australia
• iRest Meditation Immersion with Fuyuko Sawamura-Toyota and Leigh Blashki Melbourne, Australia
• iRest Yoga Nidra Level 1 Training with Fuyuko Sawamura-Toyota Auckland, New Zealand

Prema Yoga Studio

Location: 2 Butterfly Courtm Benowa Queensland Australia: iRest® Level 1 Training, Crows Nest (Sydney) and on Friday 14th February (evening only) – Click here to book now.

Yoga Nidra NZ

Join Level 1 Training with Neal Ghoshal at Takapuna. Full info and bookings: yoganidra.nz

Yoga Spirit             

Offers a six-week course to teach you the foundations of iRest Yoga Nidra as a meditative practice. Every week, you will be led through an iRest meditation practice. Notes and audio practices accompany the course.

Click here to book now.

Yoga Australia

Join Kirstie Christensen for iRest Level 1 Training to solve life’s most common challenges, including chronic pain, sleeping problems, high stress, depression, anxiety and post-trauma issues. Click here to book now.

Spirit of Yoga

 Irest: Yoga and Nidra Meditation is a seven-week course that starts October 15th. Click here to book online.

Click here to find the best yoga Nidra studio in Sydney.

For Yoga Nidra training and sessions, join Yoga Ashfield, Santosh Yoga Institute, Prana House, Yoga with Dana, ASMY Yoga, North Sydney Yoga, Kuringagaiyoga, Zamayoga, Anhata Yoga NZ, Aspects Yoga, and others.

Click here to find the Yoga Nidra Facilitators Course Teacher Training Program near you.

Click here to find more such courses at Eventbrite

Click here to find out about Yoga Nidra international

Yoga Nidra gently guides you through four main stages of brain wave activity – beta, alpha, theta, and delta. The goal is to finally achieve a “hypnagogic state” — the state between wakefulness and sleep.

It is only a combination of meditation and yoga. A 30-minute yoga practice Nidra often equals approximately two hours of deep sleep, making you feel like you just slept for hours.

So, if you as a yoga teacher want to get training in iRest or yoga Nidra, there are many such training programs.  If you are a student and want to join the Yoga Nidra or iRest class, you can join any yoga studio that offers such a timetable to achieve its full benefit and learn how to relax correctly. This technique will help you relax the whole body along with your mind to reduce stress, anxiety and other mental or physical disorders. 

Remember that iRest or Yoga Nidra is not a great night’s sleep substitute. Be happy at all times, feel contented or satisfied with what you have, don’t compare yourself with others, be active by doing yoga or Pilates or dance to tine your body, listen to good music, share and spend time with your friends and family, laugh with kids, cuddle animals, be kind, help others, learn new things, stop smoking, try to eat more veggies, be with mother nature, use less of mobile, see how a baby sleep and be thankful at night with a small prayer or meditate to get a good sleep.