Stop Trying To Sleep As You Used To!

Hey there, Yogi!

Last week, we asked what's been most challenging for you, and sleep was a clear theme.

And it's not just you. Sleep has become a universal struggle.

Our entire lifestyle has changed.

The way we work, the screens we stare at, the stress we carry, the pace we keep, yet we're still judging our sleep by old standards that fit a life we're no longer living.

Maybe your mind races the moment your head hits the pillow. Perhaps you fall asleep fine, but wake up at 3 am. Maybe you're exhausted all day but wired at night.

And the advice is always the same: try harder. Earlier bedtimes. Sleep apps. Melatonin. Blackout curtains.

But what if the problem isn't that you're not trying hard enough?

Today, we're talking about why your sleep has changed, and why chasing "perfect sleep" might be working against you.

Yoga Deep Dive
Rest Is Not the Same as Sleep

In Western culture, we're obsessed with "8 hours of uninterrupted sleep."

But yoga, and increasingly, modern sleep science, teaches something different: the quality of your rest matters more than hitting a specific number.

The 8-hour myth:

Research from UCSF and Japan's Ministry of Health shows that sleep needs vary significantly between individuals.

Some people function optimally on 6-7 hours. Others need 9. There's no universal "perfect" amount.

What matters most is how rested you feel.

Enter Yoga Nidra, or"yogic sleep."

Yoga Nidra is a guided practice where you lie down and follow systematic relaxation. You're not asleep, but you're not fully awake either.

What the research shows:

Studies using EEG brain monitoring reveal that during Yoga Nidra, parts of your brain actually enter sleep states while you remain consciously aware.

Scientists call this "local sleep." Its measurable benefits include:

• Increased delta waves (deep sleep markers)

• Improved subjective sleep quality

• Enhanced cognitive function and memory

• Reduced stress and anxiety

A 2023 study published in PLOS ONE found that after just two weeks of daily Yoga Nidra practice, participants showed significantly increased deep sleep quality at night and faster cognitive performance.

Here's why this matters:

Yoga Nidra doesn't replace sleep. But it does two powerful things:

1. It trains your nervous system to access deep relaxation, which often makes actual sleep come more easily

2. It provides genuine rest when sleep won't come, reducing the stress of lying awake, which itself prevents sleep

The Shift in Perspective:

Old belief: "I need 8 hours, or I'm failing."
New understanding: "I need quality rest. Sleep is the goal, but Yoga Nidra can support my body when sleep is difficult."

Practice of The Day
Yoga Nidra: The Practice of Conscious Rest

This isn't meditation. This isn't trying to fall asleep. This is teaching your nervous system that rest is available, even when sleep isn't.

The practice

• Lie down on your back (bed, mat, couch, wherever you're comfortable)

• Cover yourself with a blanket (your body temperature will drop as you relax)

• Support your head with a pillow

• Optional: bolster or pillow under your knees for lower back support

• Set a gentle alarm for 20-30 minutes (so you don't worry about time)

• Set an intention (even just "I'm here to rest")

• When the practice ends, take your time coming back. Move slowly.

What you'll notice:

You might not feel like you "did" anything. That's the point. Your nervous system is working underneath, processing, restoring, and resetting.

Some people feel deeply relaxed. Some feel emotional. Some feel nothing at all.
All of this is valid.

Yoga in Everyday Life
Redefining "Good Sleep"

The goal isn't to sleep as you did before. The goal is to feel rested.

Shift your evening expectation:

Old belief: "I need to fall asleep by 10 pm and stay asleep until 6 am."

New belief: "I'll rest when my body is ready. If I wake up, I'll practice Yoga Nidra. I'm still taking care of myself."

This one shift, releasing the rigid expectation, often improves sleep naturally. Because you're no longer adding the stress of "perfect sleep" on top of everything else.

When you wake at night, try this:

1. Don't fight it. Getting frustrated activates your stress response and makes falling back asleep harder.

2. Breathe. 4-7-8 breath (inhale 4, hold 7, exhale 8) signals your nervous system it's safe to rest.

3. Choose rest over sleep. If you're still awake after 15-20 minutes, do Yoga Nidra. You're still giving your body restoration.

4. Trust your body. It knows how much sleep it needs. If you're awake, there might be a reason. Sometimes just acknowledging that removes the resistance.

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🌙 Closing Reflection

Sleep will come and go. Some nights will be easier than others. That's not a reflection of your effort or your worth.

Try to stop counting hours and start noticing how you feel.

Rest is still available to you, even when sleep isn't.

This week, try one Yoga Nidra session. It doesn't have to be perfect. It doesn't have to "work." Just lie down and let yourself be guided.

Notice how it feels to stop fighting for sleep and start offering yourself rest instead.

🗨️ Before you go

Have you tried Yoga Nidra before? If yes, how did it feel?
If no, what's one question you have about it?

We read every message.

With care,
The Yoga Daily Team