Late meetings, WhatsApp groups that never sleep, traffic and family duties: it is no surprise that many Malaysians say they feel tired but wired at bedtime. Yoga Nidra, often called "yogic sleep", is a guided relaxation practice that many people find a calming way to wind down.
What is Yoga Nidra?
Yoga Nidra is practised lying down, usually for 20 to 45 minutes, while a teacher (or a recording) guides your attention through the body, the breath and simple imagery. There are no poses to hold and nothing to get right. You stay awake but deeply relaxed, somewhere between waking and sleep.
Why people use it
- It gives the nervous system a dedicated rest after a busy day.
- It teaches you to notice tension and release it on purpose.
- Regular practice can make it easier to switch off at bedtime. Early research on relaxation practices like this is encouraging, although more studies are needed and results differ from person to person.
- It is accessible for almost everyone: you can do it in bed, on the sofa or on the floor.
A 10-minute practice to try tonight
- Set up (1 minute). Dim the lights, switch off notifications and lie on your back with a pillow under your knees. Cover yourself if the air-conditioning is cool.
- Set an intention (1 minute). Choose a short, positive phrase in the present tense, such as "I am calm" or "I am safe and rested". Repeat it silently three times.
- Body scan (4 minutes). Move your attention slowly from your right hand to your right arm, shoulder, then left side, then legs, torso, neck and face. Just notice each area, without trying to change it.
- Breath (2 minutes). Count back slowly from 9 to 1 with each exhale. If your mind wanders, gently begin again.
- Return (2 minutes). Deepen your breath, wiggle your fingers and toes and roll to your side before sitting up. If it is bedtime, simply let yourself drift off.
Tip: falling asleep during Yoga Nidra is common and nothing to worry about. If you want to remain awake, practise earlier in the day, with your head supported and your eyes lightly open.
Make it part of your routine
- Practise at roughly the same time each day, even for five minutes.
- Pair it with simple sleep habits: a regular bedtime, a cooler room and no screens for the last 30 minutes.
- Be patient. Like any skill, it often feels easier after a week or two.
When to get extra help
If you have trouble sleeping most nights, loud snoring with pauses in breathing, or low mood that does not lift, please see a doctor. Yoga Nidra is a helpful tool but not a treatment for sleep disorders or mental health conditions.
Want a teacher to guide you? Join our 6-week Yoga Nidra & Breathwork course, available in studio and live online, or ask us which class suits you.
This article is for general information only and is not medical advice. If you are pregnant, injured or managing a health condition, please check with your doctor before starting a new exercise routine.
Aishah Rahman
Teacher at Apex Yoga Academy, Mont Kiara. Meet the team
