15% off €35


15% off €35



🏷️ 3 for 2 Mix & MatchOffersOffers Hub3 for 2 Mix & MatchOutletOnline Only OfferSave up to 1/2 priceBuy One Get One 1/2 Price1/2 PriceBetter than 1/2 priceShort DatedBuy 1 Get 1 FreeVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianRescue RemedyAshwagandhaEchinaceaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesVegan Vitamins & Supplements3 for 2 Mix & MatchOnline Only OfferOutletHolland & BarrettVitabioticsSolgarNew NordicBetterYouNatures AidBioglanGrass & Co.PE NutritionNature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas & Hot BeveragesShop all Teas & Hot BeveragesTeaCoffee & Coffee SubstituteMushroom DrinksDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSpirulinaSuperfood PowdersGoji BerriesBaobabMoringa PowderChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinksShop all DrinksKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete Food3 for 2 Mix & MatchBuy One Get One 1/2 PriceOutletHolland & BarrettNaturyaGrenadePukkaHeath & HeatherMeridianTwiningsOptimum NutritionNakdLinwoodsGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeSulphites FreeCelery FreeKiwi FreeMustard FreeFish FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAL-LysineGlutamineArginineCreatineShop all CreatineCreatine PowderSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoSave up to 1/2 price3 for 2 Mix & MatchOutletPE NutritionOptimum NutritionUSNGrenadeApplied NutritionPhDFoodspringSiSHuelYfoodDairy FreeGluten FreeSugar FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual Wellness3 for 2 Mix & MatchOutletOnline Only OfferDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+AEthiqueTrilogyChilds FarmAlcohol FreeParaben FreeSLS FreeParfum FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inWeight ManagementWeight Management HubWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportSave up to 1/2 price3 for 2 Mix & MatchOnline Only OfferGrenadeOptimum NutritionHolland & BarrettPulsinPhDEat WaterUSNNatures AidSlimExpertApplied NutritionDairy FreeGluten FreeSugar FreeWheat FreeNew inHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthShop all Gut HealthGut Health FoodGut Health SkincareHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopause3 for 2 Mix & MatchOnline Only OfferOutletHolland & BarrettVitabioticsDr OrganicNaturtintWeledaSolgarNew NordicHeath & HeatherOptimum NutritionEthiqueDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeWheat FreeSugar FreeCelery FreeCereal FreeNew inShop for your WellnessImmunityGut HealthMenopauseWomen's HealthFood & DietMuscle & Joint PainSleep & RelaxationStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthChildren's HealthLearn about WellnessWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietJoints, Bones & MusclesSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast
bedtime yoga

What is bedtime yoga?

16 Mar 2022 • 17 min read

Most of us know that yoga is a form of exercise that can help us unwind and relax, while also helping us stay fit and healthy.

From Hatha and Ashtanga, to Bikram and Yin, there are lots of different types of yoga out there, all designed to help us find our inner Zen while toning our bodies and taking deep, restorative breaths.

But did you know there’s actually a type of yoga that’s capable of putting you into a yogic slumber?

Keep reading, we reveal all about this fascinating form of bedtime yoga for sleep in this article.

Skip to: Yoga nidra | How does yoga aid sleep? | Yoga routines | FAQs

What is yoga?

What is yoga?

As we mentioned at the start of this article, yoga is a form of exercise; an ancient form of exercise that’s centred around boosting our core strength, flexibility and breathing.

This, in turn, can help improve our overall physical and mental wellbeing.

Yoga involves following a series of postures, all designed to help improve strength, flexibility and breathing.

It’s practised the world over and is believed to have originated from China around 5,000 years ago.1

What is yoga nidra?

Yoga nidra, also known as yogic sleep or bedtime yoga, is an incredibly powerful form of meditation and yoga that’s reportedly easy to learn and maintain.

This systematic meditation is usually carried out lying down and involves resting comfortably in the corpse pose (savasana) and then slowly transitioning into the five layers of self-pose (pancha maya kosha).2

During yoga nidra, you are encouraged to focus your attention inwards, which results in you ‘surfing’ between being awake and asleep.

Eventually, your body finds its natural state of equilibrium, your breath balances out and you fall into a deep sleep.3


  • Yoga is an ancient form of exercise designed to help improve strength, flexibility and breathing
  • Yoga nidra, also known as yogic sleep or bedtime yoga, is an incredibly powerful form of meditation and yoga
How does bedtime yoga aid sleep?

Whichever way you look at it, bedtime yoga for sleep (or yoga nidra) is a type of guided meditation that leads you into such a calm state that’s capable of sending you off to sleep.

So if you want a hand with nodding off, and quite like the idea of trying more relaxing pursuits to enable you to achieve this, then bedtime yoga may be just what you need.

Just one 30-minute session of yoga nidra is reportedly as restful as getting between two and four hours of sleep.4

The fact that yoga nidra translates to ‘yoga sleep’, ‘the sleep that is yoga’ and the ‘yoga of sleep’ is a clear indicator of its correlation with sleep.

In terms of how it works in reality, it helps slow down electrical activity in the brain.

Regular practicing of yoga nidra can channel your brain waves down from a high level of stress to a state of calm and deep sleep, enabling vital repair and restoration to take place in the meantime.5

Bedtime yoga sleep routine

You can do yoga nidra with the aid of a teacher or you can do it on your own in a nice comfy place, ideally your bedroom, so that you can enjoy a peaceful sleep after doing a session.

(Tip: you may want to cover yourself with a blanket because the main aim is for you to feel as comfortable and as warm as possible because you’ll be in the same positions for at least 30 minutes).6

As with all forms of yoga, there are slight variations with the poses, which you will naturally refine yourself the more you get to grips with them and practice them.

Generally speaking, a yoga nidra session involves the following steps.7

Bedtime yoga sleep routine


Lie flat on your back or a yoga mat or blanket on the floor and tuck a pillow underneath your head

(Tip: if it’s difficult for you to lie on the floor or you find it uncomfortable, use a recliner or do the session on top of or in your bed).


Connect to your deepest desire

Focus on a lifelong goal or something that relates to your health. Visualise reaching this goal and feel the joy that comes with accomplishing it.


Set an intention

Think about your main purpose for doing yoga nidra and what you want it to help you achieve.


Find your inner resource

This involves tapping into a safe space within the body so you feel secure and at ease.


Scan your body

Focus on certain parts or sensations throughout the body. The goal of this is to help reduce tension so you can relax.


Pay attention to your breathing

Focus on how air is flowing in and out of your body. Take note of how it comes in your nostrils and how your abdomen rises and falls. It will help you to breathe more slowly and evenly.


Welcome your feelings

If you have had a difficult day, embrace it.


Witness your thoughts

Similar to step seven, observe your thoughts in the moment without judging or trying to block them out. Where possible, replace any negative thoughts that appear with positive thoughts.


Experience joy

If you start to feel blissed out, embrace it and let it wrap around your body.


Observe your ‘self’

Be aware of how you might be feeling.


Reflect on your practice

Think about how you feel and what you were able to tap into during your session.

If after reading these steps you don’t feel confident enough to give yoga nidra a try just yet, don’t forget you can attend yoga nidra classes, where you can learn the basics and become familiar with the different steps.

If you prefer to try it alone, there are meditation apps and videos online you can follow in the comfort of your own home and at your own pace.

In the meantime, this video from Mind Body Soul, is a useful starting point for understanding what yoga nidra is and what it looks like when you’re doing it.


  • Yoga nidra reportedly helps slow down electrical activity within the brain
  • You can practice it with a teacher or you can do it in a comfortable spot at home
  • Sessions last anywhere between 10 and 30 minutes

Bedtime yoga FAQs

Can I do yoga on my bed?


How do I incorporate yoga nidra for sleep into my everyday routine?


Can I do yoga on the floor?


Is yoga good before bed?



Yoga nidra is a fascinating form of meditative yoga that’s used far and wide by people to reach a deeper state of relaxation, ultimately resulting in sleep.

It can be carried out any time of the day however, it’s often practiced before bedtime due to its abilities to enable people to slow their brain and thoughts down and focus on the main task at hand, going to sleep.

Most yoga nidra sessions last for up to 30 minutes, with those who are new to it taking part in 10 to 15 minute sessions, and slowly building up the time as they become more familiar with it.

For more practical guidance on falling asleep, take a look at this article, ‘How to fall asleep faster.’


Bhupesh Panchal


Senior Regulatory Affairs Associate

Joined Holland & Barrett: April 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.
  • Visa
  • MasterCard
  • AmericanExpress
  • PayPal
  • Facebook
  • Twitter
Copyright © Holland & Barrett Limited, 2023. All rights reserved. hollandandbarrett.ie is a trading name of Holland & Barrett Limited. Registered office: 45 Henry Street, Dublin, Dublin 1, D01 E9X8. Registered in Ireland: Company no. 79819. Registered VAT no. 4682002U.