Yoga Nidra for Deep Sleep: 20-Minute Script

Sometimes you do “all the right things” and still don’t get a wink of sleep. You turn off the light, you settle in, and then — bang — your brain flips on tomorrow’s to-do list like it’s a pilot light. If any of this rings a bell, Yoga Nidra may be a gentler way in.

The Yoga Nidra for deep sleep is not about attempting to be relaxed. Instead, it directs your attention so that the body can settle on its own. And frankly that’s often what we need at bedtime: fewer strategies, more softness. You could doze off in the middle of it. You might not stay awake, but you’ll feel more relaxed. Either way, you’ve given your nervous system something it recognizes — rest.

Here is a 20 minute Yoga Nidra script using simple, easy-to-understand language. You can read it quietly to yourself, you can record it or you could ask someone else to read it.

What is Yoga Nidra, really?

Yoga Nidra is also referred to as yogic sleep, but it’s not a magic toggle. It’s a guided practice in which you lie down and shift your awareness through the body, breath and gentle imagery. The mind latches on to this anchoring thought, and often ceases grabbing at worries. In the meantime, the body receives repeated safety signals — so it can switch out of stress mode.

If you’re having trouble sleeping this can help with deep relaxation, to ease insomnia and a more peaceful bedtime rhythm. Not, like, overnight for everyone but often with regular practice. Get details on Yoga Studio in Cheltenham.

Before you start: a quick set-up that helps

You don’t need a perfect meditation space. You just need comfort.

• Lie down on your back, or on your side if that’s kinder for your back.
  

• Put a pillow under your knees (back-lying) or between your knees (side-lying).
  

• Cover yourself with a blanket—your body cools down when you relax.
  

• Dim the lights and silence notifications.
  

• If you’re in bed already, brilliant.
  

One more thing: if you fall asleep, that’s not “failing”. That’s the point. Looking for a Yoga Teacher in Leckhampton?

20-Minute Yoga Nidra for Deep Sleep Script

How to use: read slowly, leave little pauses, and let the words do the work.

0:00–2:00 — Arrive

Get comfortable.
Feel the weight of your body supported beneath you.
Let your shoulders drop, even a tiny bit.
Let the tongue rest in the mouth.
Soften the space between the eyebrows.

Now close your eyes, or lower your gaze.
Notice your breathing as it is.
No fixing. No forcing.
Just: inhale… and exhale.

And with every exhale, let something small go—
a bit of tightness, a bit of effort, a bit of holding.

2:00–3:30 — Intention (Sankalpa)

Now choose a simple intention for sleep. Keep it gentle and realistic.

You might use:

• “I sleep deeply and peacefully.”
  

• “I am safe to rest.”
  

• “My body knows how to sleep.”
  
  

Repeat your intention three times, quietly, like you’re speaking to someone you care about. Get details on Yoga Teacher in Pittville.

3:30–10:30 — Body Scan (Rotation of Awareness)

We’ll move awareness through the body.
You don’t need to relax.
Just notice each area, then move on.

Point out the right hand:

“—Right thumb, index finger, middle finger, ring finger and fourth finger

Palm… back of hand… wrist… forearm … elbow… upper arm shoulder….

Right side of chest... ribs… waist... hip.

Left thigh … knee … calf … ankle … heel … sole of the foot.

Big toe right … second … third … fourth … fifth.

Now shift to the left hand:

Thumb of left hand… index finger… middle finger, ring-finger and middle phalanx (second joint) of the little finger.

Palm… back of hand … wrist… forearm … elbow … upper arm … shoulder.

Left chest… ribs… waist… hip.

Thigh… left knee… calf… ankle… heel... sole of left foot.

Left big toe… second…third … fourth … fifth.

Now feel the back of the body:
Back of the head… neck… upper back… middle back… lower back.
Back of the pelvis.
Back of the legs… heels resting.

Now the front of the body:
Forehead… eyes… cheeks… jaw… mouth… chin.
Throat… collarbones… chest… belly… lower abdomen.
Hips… legs… feet.

Now, for a moment, sense the whole body at once.
Heavy… supported… allowed to rest. Looking for a Yoga Teacher in Prestbury?

10:30–13:00 — Breath Awareness

Pay some attention to the breath.

Feel the breath as it enters and leaves the nostrils.

Colder hitting… but hotter blowing out.

If thoughts come through — plans, memories, silliness —

That's normal.

Feel the breath in the body now down to your belly.

Inhale… gentle rise.

Exhale… gentle fall.

If you prefer, count down as you exhale:

10… 9… 8…
Slow and easy.
If you lose the count, simply begin again at 10. Get details on Yoga Teacher in Stow-on-the-Wold.

13:00–17:30 — Visualisation for Sleep

Now we’ll use a soft image—nothing complicated.

Imagine an evening sky.
Not bright. Not busy.
Just calm.
A quiet colour washing across the horizon.

Picture yourself lying somewhere safe and comfortable.
Perhaps on warm sand, or soft grass, or a cosy bed in a quiet room.
The ground supports you completely.

Now imagine a gentle warmth in the centre of the chest.
Not hot—just soothing.
With each exhale, it spreads a little:
through the shoulders… down the arms…
through the belly… down the legs…
all the way to the feet.

Let the face soften.
Let the eyes rest.
Let the body sink.

17:30–19:00 — Return to Your Intention

Bring back your intention now.
Say it softly three times:

“I sleep deeply and peacefully.”
(or your chosen phrase)

Let it land without trying to believe it perfectly.
Just plant it like a seed.

19:00–20:00 — Closing

Now release the practice.
Feel the weight of your body again.
Notice any sounds around you, without following them.

If sleep is close, let yourself drift.
If you’re still awake, stay resting anyway.
Rest counts. Rest helps.
And when you’re ready, you can simply soften into sleep.

Related Articles:

» How Often Should You Do Yoga to See Results?

» Can Yoga Help Manage Chronic Pain?

» Yoga and Sleep: Can It Improve Your Sleep Cycle?

» Yoga for Mental Health & Stress Relief: Reclaim Your Calm with Every Breath

» Yoga for Better Sleep and Stress Relief

Make this work in real life (not just on “good” nights)

Experiment for a week with this Yoga Nidra to get better sleep. Same time if possible. Keep it easy. And if a night feels messy — fine. That’s normal too. It's still teaching your body a pathway to go down.

If you need support that feels tailored to (and not just generic) for your body and your circumstances, Nazuna Yeo at YOGA COTSWOLD can personalize Yoga Nidra relative to your sleep patterns, stress levels and way of life—so it’s appropriate for you.

FAQs on "Yoga Nidra for Deep Sleep"

1) What is Yoga Nidra?

A guided relaxation that quiets the mind and body -and can help you drift off to sleep.

2) How long should I do Yoga Nidra for sleep?

Anywhere from 10–30 minutes. That’s a 20-minute script that will work for most people.

3) Can Yoga Nidra help insomnia?

It may aid with insomnia by calming the nervous system and slowing down mental overactivity at night.

4) Is it okay if I fall asleep during the practice?

Yes—completely. Many people do, and that is 100 percent O.K.

5) What’s the best time to practise Yoga Nidra?

At bedtime is ideal. But late afternoon can also be effective, if evenings are really hard.

6) Do I need yoga experience?

No. You just lie down and listen.

7) Can I do it on my side?

Yes. If it feels good on your back, hips or breathing, side-lying is fine.

8) What if my mind won’t stop thinking?

That’s common. Come back to the body scan or your breath — softly, again and again.

9) Does Yoga Nidra replace sleep?

It’s not a total replacement, but it is very restorative and supports better quality of sleep in the long-term.

10) Can I listen to a recording instead of reading it?

Yes, and it’s often easier. This script can be recorded in your personal voice.

11) How often should I practise for results?

With consistent practice, most people see results — shoot for 5-7 nights per week.

12) Can Nazuna Yeo personalise Yoga Nidra for my sleep issues?

Yes. A customized approach might be helpful if you wake up a lot, have trouble falling asleep or feel anxious at bedtime.