Effectiveness of a short Yoga Nidra meditation on stress, sleep, and well-being in a large and diverse sample
Esther N. Moszeik, Timo von Oertzen, K.-H. Renner
Current Psychology September 8, 2020 DOI: 10.1007/s12144-020-01042-2 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 771 |
| Population | Adults from a heterogeneous sample |
| Intervention | Yoga Nidra meditation |
| Dose | 11 minutes daily for 30 days |
| Duration | 30-day intervention, 6-week follow-up |
| Topics | Meditation |
| Key findings | An 11-minute daily Yoga Nidra meditation for 30 days reduced stress, improved well-being and sleep quality compared with a waitlist control group, with effects maintained at six-week follow-up. |
Abstract
Previous studies have shown that meditation-based interventions can have a significant impact on stress and well-being in various populations. To further extend these findings, an 11-min Yoga Nidra meditation that may especially be integrated in a busy daily schedule by people who can only afford short time for breaks was adapted and analyzed in an experimental online study design. The effects of this short meditation on stress, sleep, well-being and mindfulness were examined for the first time. The meditation was provided as audio file and carried out during a period of 30 days by the participants of the meditation group. A Structural Equation Model (SEM) was used to analyze the data with Full Information Maximum Likelihood (FIML) in order to cope with missing data. As expected, the meditation group (N = 341) showed lower stress, higher well-being and improved sleep quality after the intervention (very small to small effect sizes) compared with a waitlist control group (N = 430). It turned out that the meditation had a stronger impact on the reduction of negative affect than on the increase of positive affect and also a stronger effect on affective components of well-being. Mindfulness, as a core element of the meditation, increased during the study within the meditation group. All effects remained stable at follow-up six weeks later. Overall, a large, heterogeneous sample showed that already a very short dose of meditation can positively influence stress, sleep, and well-being. Future research should consider biological markers as well as active control groups.
Comparable studies
Other randomized controlled trials on meditation, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Alterations in Brain and Immune Function Produced by Mindfulness Meditation Healthy employees in a work environment | 2003 | Randomized controlled trial | n = 41 |
| Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Recovered recurrently depressed patients | 2000 | Randomized controlled trial | n = 145 |
| Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Working adults | 2008 | Randomized controlled trial | n = 139 |
| Short-term meditation training improves attention and self-regulation Undergraduate Chinese students | 2007 | Randomized controlled trial | n = 40 |
| Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Recovered recurrently depressed patients | 2004 | Randomized controlled trial | n = 73 |
Citations in the library
Cited by 17
- How Chanting Relates to Cognitive Function, Altered States and Quality of Life Brain Sciences October 27, 2022
- Exploring the uses of yoga nidra: An integrative review. Journal of Nursing Scholarship November 1, 2023
- Psychological and physiological health outcomes of virtual reality-based mindfulness interventions: A systematic review and evidence mapping of empirical studies. Digital health 2024
- The Effects of an Online Yoga Nidra Meditation on Subjective Well-Being and Diurnal Salivary Cortisol: A Randomised Controlled Trial. Stress and Health June 1, 2025
- The role of mindfulness and autonomous motivation for goal progress and goal adjustment: an intervention study Motivation and Emotion September 2, 2023
and 12 more in the library
Cites 14
- The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology 2003
- Meditation Programs for Psychological Stress and Well-being JAMA Internal Medicine January 6, 2014
- Mindfulness-Based Stress Reduction for Stress Management in Healthy People: A Review and Meta-Analysis The Journal of Alternative and Complementary Medicine May 1, 2009
- The psychological effects of meditation: A meta-analysis. Psychological Bulletin May 14, 2012
- Mindfulness‐based approaches: are they all the same? Journal of Clinical Psychology January 19, 2011
and 9 more in the library