In the present experimental online study, the effect of Yoga Nidra meditation on stress, sleep and well-being is examined in a sample of 362 people. Only a few previous studies referred to randomized group comparisons with a sufficiently large sample, including an active control group and a clear presentation of the effect sizes. Yoga Nidra means "conscious sleep", is usually practiced lying down and is a specific form of mindfulness meditation. Two experimental conditions (EG1: 11 minutes Yoga Nidra, n = 101, EG2: 30 minutes Yoga Nidra, n = 80) were compared with an active control group (AC, ten minutes music intervention, n = 74) and a waitlist control group (WC, n = 107) compared. Over a period of two months, the participants carried out the relevant intervention independently and if possible once a day. They received a video and regular email information on how to conduct the meditation. The dependent variables were recorded before, immediately after and three months after the intervention. The results of the 11-minute short form could be replicated, regarding an earlier study (Moszeik et al., 2020), in comparison to the WC (d = 0.08 - 0.16) but initially not expanded regarding the effect on cortisol. All three cortisol markers (total concentration, wake-up reaction, and daily flattening) only became significant when the frequency of implementation was considered. The Yoga Nidra short form further led to a substantial reduction in depression (d = 0.13) compared to the AC. The long form of Yoga Nidra resulted in an increase in acting with awareness (d = 0.10) compared to the short form. Compared to the AC and WC, the EG2 exceeded the effects of the EG1. The AC solely showed an increase in life satisfaction (d = 0.07) compared to the WC. In particular, the effectiveness of Yoga Nidra on biological changes of diurnal Cortisol is highlighted as well as the importance of small effects through economic interventions for health-promoting behavior in the general population. The exploratory study of personality traits as moderators led to preliminary results: conscientiousness supported the effect of the short form, for the long form, in addition to conscientiousness, neuroticism and openness enhanced the effects of the meditation. Agreeableness moderated the effects of the music intervention (AC). Further research questions regarding mechanisms of meditation and designs are provided in the outlook.    «

In the present experimental online study, the effect of Yoga Nidra meditation on stress, sleep and well-being is examined in a sample of 362 people. Only a few previous studies referred to randomized group comparisons with a sufficiently large sample, including an active control group and a clear presentation of the effect sizes. Yoga Nidra means "conscious sleep", is usually practiced lying down and is a specific form of mindfulness meditation. Two experimental conditions (EG1: 11 minutes Yoga...    »