Yoga Nidra for Parkinson’s Non-Motor Symptoms Including Sleep Disturbances by Dawn A. Loftin, M.A., C-IAYT, E-RYT 500

As I write this blog, 2023, is is ending.  I have led 5 Yoga Nidra for Parkinson’s Sleep Disorder classes with an aggregate of 41 students in attendance.  A total of 30 students completed the pre-assessments which included the Parkinson’s Sleep Scale & Epworth Sleepiness Scale.

The objective of the Parkinson’s Sleep Scale is to quantify the various aspects of nocturnal sleep problems in Parkinson’s disease.  The scale was devised addressing 15 commonly reported symptoms associated with sleep disturbances which may occur in up to 96% of affected individuals.¹  After reviewing the Sleep Scale results, it appeared answers were very different for each person.

 The Epworth Sleepiness Scale is a validated method to assess daytime sleepiness asking 8 questions designed to measure sleep propensity.²  The first 4 questions resulted in a wide range of responses, but the last 4 answers were similar of response.

How does Yoga Nidra help with non-motor sleep disorders?

Let’s reflect on what yoga nidra is.  The practice of Yoga Nidra is 2,000-3,000-years old.³  It allows you to fall behind the noise and be the Witness of the present moment allowing awareness to be aware of the moment as it parades before you without attaching a label to it.  Mind and body sleep, but awareness remains aware.

Brain Waves

Novice practitioners may not know the link between neurological activity and yoga nidra.  There are 4 stages of yoga nidra and each stage correlates with brain waves. Level 1 represents a state of deep relaxation in which alpha waves move into theta waves as the practice deepens.⁴  Level 2 is a deeper practice characterized by creativity, invention, problem solving and the like.⁵  This stage is evidenced by theta waves that verge on delta waves.⁶  During Level 3 the participant experiences deep non-REM sleep but remains aware of their surroundings while the  brain initially produces theta waves, followed by delta waves.⁷ After the first 3 levels are mastered, the mind simultaneously remains in 2 states; sleep and conscious awareness also known as Level 4.⁸

Memory

It is in this deep non-REM sleep that we find a plethora of mental and physical benefits for our brain and body.  One brain benefit is memory.  It is  non-REM sleep that helps transfer and make safe newly learned information into long-term storage sites of the brain.⁹

 Insomnia

A study in The Journal of Alternative and Complementary Medicine was conducted to understand how a single yoga nidra practice, administered in a group setting, may affect relaxation improve sleep to reduce insomnia.  The conclusion of the study suggest yoga nidra may be useful for enhancing relaxation, facilitating sleep, easing anxiety, and reducing pain. Results from this study will inform the design of future studies of yoga nidra for insomnia and related conditions.¹⁰

Pain

Studies have found that practicing yoga nidra may reduce pain in people with inflammation in the lumbar vertebrae, migraines, tension headaches, and menstruation-related pain or cramping. Yoga nidra may reduce pain by blunting the stress response and promoting relaxation.¹¹

 Excessive Daytime Sleepiness

As we age, there is a decline in the electrical quantity and quality of deep non-REM sleep.  The non-REM brainwaves become less powerful, smaller, and fewer.  By the time we reach our 70’s 80-90% of our beauty rest or “sleep recovery” is compromised.¹²  There is also sleep fragmentation caused mostly by having to get up in the middle of the night and use the rest room.  If you can’t get back to sleep, your sleep efficiency; the percentage of time asleep while in bed, decreases.¹³

Research on yoga nidra for sleep is still in the early stages, but studies suggest it may improve sleep quality and reduce time spent awake in bed.¹⁴

Anxiety and Depression

Many of my students practice yoga nidra because of the why it makes them feel.  Returning to their true nature which is unsurpassed calm.  One student sent me this email after class, “Your class tonight was amazing! I went from feeling so unbelievably relaxed to falling asleep and awoke an hour later refreshed and feeling wonderful.  Thank you so much for your wonderful work!” EG.  Studies have shown Yoga Nidra promotes the removal of excess cortisol (stress hormone) from the system, which can weaken the hippocampus, and makes us vulnerable to depression and anxiety. During yoga nidra both Gaba and serotonin are naturally released in the body, creating both anti-anxiety and anti-depressant effects.¹⁵

In closing I would like to share a few mid-year testimonials from students that have participated in the Yoga Nidra classes:

 The guided meditation seems to be extremely helpful for my Parkinson’s disease...It is structured enough to be easily followed. It does promote sleep induced relaxation. JP

• Far exceeded my expectations, this is the first yoga nidra class, so I've learned a lot of relaxation tips and techniques. TK
• The general pace and level of difficulty for me is very appropriate- not too difficult but still challenging. I also appreciate the follow up messaging and access to the video of the sessions so that they can be repeated. JW

Resources:

1. Journal of Neurology, Neurosurgery and Psychiatry. (2022, December). The Parkinson’s disease sleep scale: A new instrument for assessing ... https://jnnp.bmj.com/content/73/6/629
2. Johns, M. W. (n.d.). About the ESS. Epworth Sleepiness Scale. https://epworthsleepinessscale.com/about-the-ess/
3. Rod Stryker Wellness Deep Dive preview. Wisdom Feed. https://wisdomfeed.com/rod-stryker-wellness-deep-dive-preview/
4. Stanley, T. (2021). The Journey through Consciousness. In Radiant rest yoga nidra for Deep relaxation and awakened clarity (1st ed., pp. 34–34). essay, Shambhala.
5. Ibid
6. Walker, M. P. (2018). In Why we sleep: Unlocking the power of sleep and dreams. essay, Scribner, an imprint of Simon & Schuster, Inc.
7. Ibid
8. Ibid
9. Ibid
10. Sharpe E;Tibbitts D;Wolfe B;Senders A;Bradley R; (n.d.). Qualitative Impressions of a yoga nidra practice for insomnia: An exploratory mixed-methods design. Journal of alternative and complementary medicine (New York, N.Y.). https://pubmed.ncbi.nlm.nih.gov/34265219/
11. Yoga nidra for sleep. Sleep Foundation. (2022, December 16). https://www.sleepfoundation.org/meditation-for-sleep/yoga-nidra#:~:text=The%20practice%20may%20also%20promote,of%20the%20sympathetic%20nervous%20system
12. Walker, M. P. (2018). In Why we sleep: Unlocking the power of sleep and dreams. essay, Scribner, an imprint of Simon & Schuster, Inc.
13. Ibid
14. Datta K;Tripathi M;Verma M;Masiwal D;Mallick HN; (n.d.). Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial. The National medical journal of India. https://pubmed.ncbi.nlm.nih.gov/34825538/
15. Desai, K. (2021, December 8). Yoga nidra and mental health. kaminidesai. https://www.kaminidesai.com/single-post/yoga-nidra-for-depression-and-anxiety#:~:text=Yoga%20Nidra%20practice%20promotes%20the,anxiety%20and%20anti%2Ddepressant%20effects