Yoga and Sleep

Compiled by

Trisha Lamb Feuerstein

Last Revised: November 15, 2000

2000 by Yoga Research and Education Center (YREC)

Yoga Research and Education Center

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Abrams, Allan I., and Larry M. Siegel. Transcendental Meditation program and rehabilitation
at Folsom State Prison: A cross-validation study. Criminal Justice and Behavior, Mar 1978, 5:320. (Indicates reduction in anxiety, neuroticism, hostility, and insomnia as effects of the TM
program.)
Albert, I. B., and B. McNeece. The reported sleep characteristics of meditators and
nonmeditators. Bull. Psych. Soc., 1974, 3(1B): 74-93.
Alexander, C. N., and W. E. Larimore. Distinguishing between Transcendental Meditation and
sleep according to electrophysiological criteria. In R. A. Chalmers, G. Glements, H. Schenklun,
eds., Scientific Research on Maharishis Transcendental Meditation and TM-Sidhi Program:
Collected Papers, Vol. 3. Vlodrop, The Netherlands: MVU Press, 1989, pp. 1712-1719.
Banquet, J. P., C. Haynes, H. Russel, and B. Reber. Analysis of sleep in altered states of
consciousness by classical electro encephalogram and coherence spectra.
Electroencephalography and Clinical Neurophysiology, Oct 1977, 43:503. (Abstract of an
experiment in which subjects practiced Transcendental Meditation. Dramatic changes occurred in
the duration of different sleep stages.)
___________, and M. Sailham. Quantified EEG spectral analysis of sleep and TM. In David W.
Orme-Johnson, and John T. Farrow, eds., Scientific Research on the Transcendental Meditation
Program: Collected Papers, Volume I. Maharishi European Research University Press, 1976, p.
182-186.
Bhajan, Yogi. Insomnia; Sleep. In Alice Clagett and Elandra Kirsten Meredith, eds.,
Yoga for Health and Healing: From the Teachings of Yogi Bhajan, Ph.D. Santa Monica,
Calif.: Alice B. Clagett, pp. 76; 117-121.
Burkovec, T. D., and T. C. Weerts. Effects of progressive relaxation on sleep disturbance: an
EEG evaluation. Psychosomatic Medicine, 1976, 38(3): 178-180.
Candelent, Thomas, and Gillian Candelent. Teaching Transcendental Meditation in a
psychiatric setting. Hospital and Community Psychiatry, Mar 1975, 26:156-159. (TM lowered
anxiety, decreased insomnia, and lessened over-active or impulsive behavior of psychiatric
patients.)
Cannici, J., R. Malcolm, and L. A. Peek. Treatment of insomnia in cancer patients using muscle
relaxation training. Journal Behav. Ther. Exp. Psychiatry, 1983, 14(3): 251-256.
Carr, K., and F. Woolfolk. Active and placebo effects in treatment of moderate and severe
insomnia. Journal Consult. Clin. Psychology, 1979, 47(6): 1072-1080.
Carr-Kaffashan, Lucille, and Robert L. Woolfolk. Active and placebo effects in treatment of
moderate and severe insomnia. Journal of Consulting and Clinical Psychology, Dec 1979,
47:1072-1080. (Examines the efficacy of relaxation training and a highly credible placebo in the
treatment of both severe and moderate sleep-onset insomnia.)
Christensen, Alice. Chapter 13: Insomnia. In Alice Christensen, The American Yoga Association
Wellness Book. New York: Kensington Books, 1996, pp. 118-125.

___________. Relaxing breath; The complete relaxation procedure. In Alice Christensen, The
American Yoga Associations Easy Does It Yoga. New York: Simon & Schuster, 1999, pp. 6061; 133-138.
Corby, J. C., W. T. Roth, and B. S. Kopell. Psychophysiological correlates of the practise of
Tantric Yoga meditation. Archives of General Psychiatry, 1978, 35:571-580. (Includes a
discussion of sleep.)
Dalphonse, Sherri. Find your balance: Headaches? Back pain? Insomnia? Try yoga. The
Washingtonian, Dec 1997, 33(3):80.
Dash, P., and C. N. Alexander. Electrophysiological characteristics during Transcendental
Meditation and napping. Was tentatively scheduled for inclusion in Scientific Research on the
Transcendental Meditation Program: Collected Papers, Vol. 2. Rheinweiler, West Germany:
Maharishi European Research University Press. (EEG characteristics showed that sleep is
distinguishable from TM.)
Delmonte, M. M. Electrocortical activity and related phenomena associated with meditation
practice: A literature review. Int. Journal of Neuroscience, 1984, 24: 217-231. (Includes the
effects of meditation on sleep.)
Devi, Nischala Joy. Chapter 8: Prelude to sleep: Practice of techniques for a peaceful sleep. In
Nischala Joy Devi, The Healing Path of Yoga. New York: Three Rivers Press, 2000.
Dickman, Carol. Bed Top Yoga: Simple Stretches & Yoga Techniques You Can Do Lying Down
for Home & Travel video. Available from Yoga Enterprises, 212-956-2327.
Diskin, Eve. Sleep. In Eve Diskin, Yoga for Children. New York: Warner Books, 1976, p. 197.
Elson, B. D., et al. Physiological changes in yoga meditation. Psychophysiology, 1977, 14(1): 5257. (Includes the effects of meditation on sleep.)
Farhi, Donna. Insomnia. In Donna Farhi, The Breathing Book: Good Health and Vitality
Through Essential Breath Work. New York: Henry Holt and Co., 1996, p. 221.
Ferguson, R. E. The Transcendental Meditation program at MCI Walpole: An evaluation report.
Was tentatively scheduled for inclusion in Scientific Research on the Transcendental Meditation
Program: Collected Papers, Vol. 2. Rheinweiler, West Germany: Maharishi European Research
University Press.
Frawley, David. Ayurvedic view of dream and sleep, parts 1 and 2. Ayurveda Today, Winter
1991 and Spring 1992.
Fuson, J. W. The effect of the Transcendental Meditation program on sleeping and dreaing
patterns. Was tentatively scheduled for inclusion in Scientific Research on the Transcendental
Meditation Program: Collected Papers, Vol. 2. Rheinweiler, West Germany: Maharishi European
Research University Press. (Improved quality of sleeping and dreaming was reported by subjects
practicing the TM technique.)

Gach, Michael Reed, with Carolyn Marco. Insomnia. In Michael Reed Gach with Carolyn
Marco, Acu-Yoga: The Acupressure Stress Management Book. Tokyo: Japan Publications, 1981,
pp. 190-192.
Gendron, Kay. A good nights sleep. Yoga International, Sep/Oct 1991, pp. 62-64.
Gitananda Giri, Dr. Swami. SleepSwapna: An important part of sadhana. Yoga Life, Oct
1999, 39(10):3-5.
Harrison, Eric. How Meditation Heals. Piatkus Books, 2000. (Discusses insomnia.)
Hewitt, James. Insomnia. In James Hewitt, The Complete Yoga Book. New York: Schocken
Books, 1977, p. 367.
Iyengar, B. K. S. Insomnia. In B. K. S. Iyengar, Light on Yoga. New Schocken Books, 1976, p.
300.
Iyengar, Geeta. Asanas for insomnia. In Geeta Iyengar, Yoga: A Gem for Women. New Delhi,
India: Allied Publishers, 1983, pp. 175-192.
Jevning, R., A. F. Wilson, and W. R. Smith. Plasma amino acids during the Transcendental
Meditation technique: Comparison to sleep. In David W. Orme-Johnson, and John T. Farrow,
eds., Scientific Research on the Transcendental Meditation Program: Collected Papers, Volume
I. 2d ed. Maharishi European Research University Press, 1977.
___________, W. R. Smith, A. F. Wilson, and M. E. Morton. Alterations in blood flow during
Transcendental Meditation. Psychophysiology, Mar 1976, 13:168 (abstract). Was tentatively
scheduled for inclusion in Scientific Research on the Transcendental Meditation Program:
Collected Papers, Vol. 2. Rheinweiler, West Germany: Maharishi European Research University
Press. (An experiment indicating that the physiology of TM is fundamentally different from
simple relaxation or sleep.)
Joshi, K. S. Treatment of insomnia through yoga and nature care techniques: A scientific study.
Proceedings 1st National Conference on Yoga, Science and Society, Banaras Hindu University,
1979, pp. 89-90.
Kasamatsu, Akira, and Tomio Hirai. An electroencephalographic study of the Zen meditation
(Zazen). Journal of the American Institute of Hypnosis, May 1973, 14:107-114. Also in Deane H.
Shapiro, Jr., and Roger N. Walsh, Meditation: Classic and Contemporary Perspectives.
Hawthorne, N.Y.: Aldine Pub. Co., 1984. (The EEG changes accompanying Zen meditation are
described in detail; changes are also compared with that of hypnotic trance and sleep.)
Krahne, W., and G. Tenoli. EEG and Transcendental Meditation. Pflgers Archiv: European
Journal of Physiology, 1975, 359:R95. (Abstract of a report showing that EEG changes during
TM were different from those seen in states of wakefulness, drowsiness and sleep, but showed
some similarities to other forms of relaxation.)
Kraftsow, Gary. Hyper conditions of the nervous system. In Gary Kraftsow, Yoga for Wellness:
Healing with the Timeless Teachings of Viniyoga. New York: Penguin/Arkana, 1999, pp. 274280.

Lalitananda, Swami. Vedantic insight into sleep. International Yoga Guide, July 1999, p. 251.
Meditation: Lets sleep on it. Science News, 24 Jan 1976, 109:54. (Briefly surveys studies
comparing TM and sleep.)
Mehta, Silva, Mira, and Shyam. Insomnia. In Silva, Mira, and Shyam Mehta, Yoga: The
Iyengar Way. New York: Alfred A. Knopf, 1992, p. 186.
Miskiman, Donald E. The effect of the Transcendental Meditation program on compensatory
paradoxical sleep. In David W. Orme-Johnson, and John T. Farrow, eds., Scientific Research on
the Transcendental Meditation Program: Collected Papers, Volume I. Maharishi European
Research University Press, 1976, p. 292-295.
___________. Long-term effects of the Transcendental Meditation program in the treatment of
insomnia. In David W. Orme-Johnson, and John T. Farrow, eds., Scientific Research on the
Transcendental Meditation Program: Collected Papers, Volume I. Maharishi European Research
University Press, 1976, p. 299.
___________. The treatment of insomnia by the Transcendental Meditation program. In David
W. Orme-Johnson, and John T. Farrow, eds., Scientific Research on the Transcendental
Meditation Program: Collected Papers, Volume I. Maharishi European Research University
Press, 1976, pp. 296-298.
Monro, R., R. Nagarathna, and H. R. Nagendra. Insomnia. In R. Monro, R. Nagarathna, and
H. R. Nagendra, Yoga for Common Ailments. New York/London: Simon & Schuster, 1990, p.
56..
Oki, Masahiro. Insomnia. In Masahiro Oki, Healing Yourself Through Okido Yoga.
Tokyo: Japan Publications, 1977, pp. 81-84.

Pagano, R. R., R. M. Rose, R. M. Stivers, and S. Warrenburg. Sleep during

Transcendental Meditation. Science, 1976, 191: 308-310. (The range of states observed
during sleep and meditation did not support the view that meditation produces a single
unique state of consciousness.)

Paty, J., P. Brenot, C. Bensch, J. M. A. Faure, and J. D. Vincent. Electrophysiology of

Transcendental Meditation: Contingent negative variation and evoked response studies. Was
tentatively scheduled for inclusion in Scientific Research on the Transcendental Meditation
Program: Collected Papers, Vol. 2. Rheinweiler, West Germany: Maharishi European Research
University Press. (The states induced by TM were shown to be different from that of sleep.)
Phelan, Nancy, and Michael Volin. Sleep. In Nancy Phelan and Michael Volin, Yoga for
Women. New York: Harper & Row, 1963, pp. 71-73.

Ranade, Prof. Dr. Subhash, and Dr. Mrs. Sunanda Ranade. Insomnia. In Prof. Dr.
Subhash Ranade and Dr. Mrs. Sunanda Ranade, Ayurveda and Yoga Therapy. Pune,
India: Anmol Prakashan, 1995, pp. 87-88.

Richmond, Sonya. Chapter 4: Insomnia, neurasthenia and fatigue. In Sonya Richmond,

How to be Healthy with Yoga. New York: Bell Publishing, 1962, pp. 34-43.

Saraswati, Paramahansa Satyananda. General psychological ailments (includes insomnia). In

Paramahansa Satyananda Saraswati, Health Benefits of Inverted Asanas. Bihar, India: Bihar
School of Yoga, 2d ed., 1992, p. 29.
Shah, Dr. J. T. Cerebral conditions: Insomnia, migraine, poor concentration and memory [and
corresponding asanas]. In Dr. J. T. Shah, Therapeutic Yoga: In Easy-to-Follow Colour
Illustrations Based on the Teachings of Yogacharya B.K.S. Iyengar. Mumbai, India: Vakils,
Feffer and Simons, 1999, pp. xviii, 10-11, 42-44, 52-58, 64-65, 94-95, 98-101.
Shapiro, Deane H., Jr. Overview: Clinical and physiological comparison of meditation and other
self-control strategies. American Journal of Psychiatry, Mar 1982, 139:267-274. (Provides a
definition of meditation and then cites literature comparing meditation with such self-regulation
strategies as biofeedback, hypnosis, and progressive relaxation. Includes a discussion of
insomnia.)
Sharma, S. K., and Balmukand Singh. Mental disorders (includes poor sleep); Insomnia. In S.
K. Sharma and Balmukand Singh, Yoga: A Guide to Healthy Living. New York: Barnes & Noble
Books, 1998, p. 74; 77.
Shivananda Saraswati, Srimat Swami. Sleeplessness. In Srimat Swami Shivananda Saraswati,
Yogic Therapy. 7th ed. Guwahati, Assam: Shivananda Math, 1994, pp. 306-308.
Sisley, R. C. The effects of sleep deprivation on the physiological changes induced by
Transcendental Meditation. Postgraduate diploma in arts in psychology thesis, University of
Otago, 1971.
Stigsby, Bent, and Jennifer C. Rodenberg, and Hanne B. Moth. Electroencephalographic
findings during mantra meditation (Transcendental Meditation): A controlled, quantitative study
of experienced meditators. Electroencephalography and Clinical Neuropohysiology, Apr 1981,
51:434-442. (The EEGs during TM were not different from those recorded during wakefulness
and drowsiness, but clearly different from those recorded during sleep onset and sleep.)
Surath, Sri. Remedies for some minor health problems as given in Hindu scriptures. In Sri
Surath, Scientific Yoga for the Man of Today. Mountain Center, Calif.: Ranney Publications,
1971, pp. 141-142. (Includes remedies for sleeplessness.)
Taylor, Louise, and Betty Bryant. Chapter 8: The heart meridian; Chapter 17: The governing
vessel (the great central meridianback). In Louise Taylor and Betty Bryant, Acupressure, Yoga
and You. NewYork/Tokyo: Japan Publications, 1984, pp. 59-64; 113-118.

Wachsmuth, D. Zur Psycho-Physiologie ruhevoller Wachheit, EEG und subjektives

psychologisches Befinden whrend der Ausbund der TM im Vergleich mit den Schlafstadien
dierselben Versuchspersonen [The psychophysiology of EEG and subjective psychological health
during the practice of TM in comparison with sleep states of the same]. Ph.D. dissertation, Johann
Wolfgang Goethe Universitt, Frankfurt, West Germany, 1978. Was tentatively scheduled for
inclusion in Scientific Research on the Transcendental Meditation Program: Collected Papers,
Vol. 2. Rheinweiler, West Germany: Maharishi European Research University Press. (An analysis
of the EEG and EKG patterns during TM, waking, and sleep states for five meditators showing
unique neurophysiological functioning.)
___________, T. Dolce, and K. Offenloch. Computerized analysis of the EEG during
Transcendental Meditation and sleep. EEG & Clin Neurophysiol, 1980, 48:3,39.
Weller, Stella. Insomnia. In Stella Weller, Yoga Therapy. London: Thorsons, 1995, p. 114.
West, Michael A. Meditation. British Journal of Psychiatry, Nov 1979, 135:457-467. (A
literature review covering the psychophysiological correlates of meditation . . . and the use of
meditation as a therapy in psychiatric units in cases of drug addiction, insomnia, and
hypertension.)
Woolfolk, R. L., Lucille Carr-Kaffashan, Terrence F. McNulty, and Paul M. Lehrer.
Meditation training as a treatment for insomnia. Behavior Therapy, May 1976, 7(3):359-365.
Both meditation and Progressive Relaxation give pronounced improvements measured by the
time necessary to fall asleep for insomnia patients compared to untreated control group.
Yee, Rodney. The Art of Breath and Relaxation. Two audiocassette set available from Living
Arts, 800-254-8464. (These restorative exercises . . . help . . . improve sleep.)
Yoga Biomedical Trust Survey. Statistics on insomnia and Yoga. Number of cases: 542; percent
claiming benefit: 82%. See http://urt.org/recovery.html.
Younger, Joel, Wayne Adriance, and Ralph J. Berger. Sleep during TM. Perceptual and
Motor Skills, Jun 1975, 40(3): 953-954. (Six of the eight subjects spent considerable portions of
their meditation periods in unambiguous physiological sleep.)