Som is science-backed.

Som’s NSDR program is based on yoga nidrā, a meditation-like practice that has been the subject of rigorous studies that show

statistically significant improvement in sleep duration and quality for people suffering from chronic insomnia.

Other research-validated benefits of the practice include:

  • Reduction in stress and anxiety levels by subjective reporting and laboratory measurements of stress hormones

  • Improved cognitive function, memory, creativity, and learning ability

  • Increased well-being, improved mood, and reduced emotional reactivity by subjective reporting

One meta-analysis identified 30 studies showing benefits of yoga nidrā (NSDR) practice. That’s a lot of science on our side.

A study on the impact on stress and anxiety through Yoga Nidra (2008)

Key findings: YN relaxes physical and mental stress. Relaxes the whole nervous system. Highly effective for reducing stress and anxiety.

Effect of yoga nidra on quality of sleep among young female adults during COVID-19 pandemic (2022)

Key findings: YN significantly improved sleep quality.

Yoga Nidra and its impact on students’ well-being (2004)

Key findings: Highly effective for reducing stress.

Impact of Yoga Nidra on physiological general well-being in patients with menstrual irregularities (2011)

Key findings: Decreased depression and anxiety. Increased positive wellbeing and general health.

Yoga Nidra on the college campus: changes in stress, depression, worry and mindfulness (2013)

Key findings: Reduced symptoms of perceived stress, worry and depression and increased mindfulness-based skills.

Impact of Yoga Nidra on menstrual abnormalities in females of reproductive age (2013)

Key findings: Helpful in patients with hormone imbalances, such as dysmenorrhea, menorrhagia, metrorrhagia and hypomenorrhea.

Effects of Yoga Nidra on the life stress and self-esteem in university students (2019)

Key findings: YN decreased life stress intensity level and increased self-esteem.

Transforming trauma: A qualitative feasibility study of Yoga Nidra on combat-related post-traumatic stress disorder (2011)

Key findings: Reduced rage, anxiety and emotional reactivity and increased feelings of relaxation, peace, self-awareness and self-efficacy.

Using Yoga Nidra to improve stress in psychiatric nurses in a pilot study (2017)

Key findings: Reduced stress and muscle fatigue. Increased self-care, quality of life and sleep.

Effect of Yoga Nidra on adolescents’ well-being: A mixed method study (2018)

Key findings: Improved feelings of happiness, enthusiasm, quietude, being more inspired and alert, active, increased clarity of thought, control over anger and self-confidence.

Effectiveness of Yoga Nidra in reducing stress in school going adolescents: An experimental study (2021)

Key findings: Effectively reduced psychological stress in adolescents.

Yoga Nidra: An innovative approach for management of chronic insomnia. A case report (2017)

Key findings: Effective in management of chronic insomnia patients.

Delivering Yoga Nidra meditation to women with sexual trauma at a veteran’s medical center: A pilot study (2017)

Key findings: Decreases in symptoms of post-traumatic stress disorder, negative thoughts of self- blame and depression. Verbal reports of decreased body tension, improved quality of sleep, improved ability to handle intrusive thoughts, improved ability to manage stress and increased feeling of joy.

A study of the improvement of physical and mental health through Yoga Nidra (2006)

Key findings: The improvement of physical and mental health as a result of practicing YN.

Effect of Yoga Nidra on the self-esteem and body image of burn patients (2019)

Key findings: Increases self-esteem and improves the body image of burn patients.

Yoga Nidra as a stress management intervention strategy (2020)

Key findings: YN has a great potential to decrease the stress level. Increases the parasympathetic system which results into physical, mental and emotional relaxation in our body.

Using Yoga Nidra recordings for pain management in patients undergoing colonoscopy (2019)

Key findings: Helped reduce the pain in participants undergoing colonoscopy experienced.

Effectiveness of Yoga Nidra in mitigating stress in women undergoing curative radiotherapy for cervical cancer (2021)

Key findings: YN was effective in reducing the stress in cervical cancer patients.

A comparative study of Yoga Nidra and Nadisodhana Pranayama on essential hypertension (2016)

Key findings: YN group showed a significant reduction in blood pressure, pulse rate, breath rate, BMI and Hamilton anxiety rating scale.

Effect of Yoga Nidra on resting cardiovascular parameters in polycystic ovarian syndrome women (2018)

Key findings: Favorable changes in blood pressure, Heart Rate and other anthropometric parameters in PCOS after 12 weeks of YN intervention.

Effectiveness of Yoga Nidra intervention (Meditation) in improving well-being of an individual (2022)

Key findings: Significant influence of physical, mental, emotional and spiritual components on well-being.

Role of Yoga Nidra and Shirodhara on hypertensive patients (2015)

Key findings: Significantly reduced systolic and diastolic pressure.

Effect of Yoga Nidra on blood pressure, Hs-CRP and lipid profile of hypertensive subjects: A pilot study (2021)

Key findings: Significant reduction in systolic blood pressure, diastolic blood pressure and mean arterial pressure in YN intervention group.

Effect of yoga nidra and pranayama on stress and social adjustment capacity of tribal students (2014)

Key findings: Significant improvement was found in stress performance and social adjustment performance in both groups.

Transformative effects of yoga nidra on hedonic and eudemonic dimensions of well-being: A qualitative study in trainee teachers (2019)

Key findings: Regular YN enhances hedonic and eudemonic dimensions of well-being. Minimizes negative and enhances positive emotions. Brings about a clarity and stability of thinking process and aligning of individual and societal goals.

Short communication effect of Yoga Nidra on blood glucose level in diabetic patients (2009)

Key findings: Reduced blood glucose levels begin after one month of YN.

Reversing the ischemic heart disease through yoga nidra (2006)

Key findings: YN can be considered as an effective practice as a preventive measure of IHD.

Mental rejuvenation through yoga nidra (2022)

Key findings: Helps to organize inner thoughts and stay focused on solving issues with a positive attitude.

Effect of yoga nidra on the brain activity in individuals with migraine (2022)

Key findings: YN induces relaxation through enhanced alpha waves. An effective tool in combating stress and neuropsychiatric symptoms in migraine patients.

A study of the effect of yoga nidra on mental health of emotionally abused adolescents. (2014)

Key findings: YN significantly improves mental health of adolescents.