Effect of Trataka Kriya on Sleep Quality : An Experimental Study on Girl Students

Effect of Trataka Kriya on Sleep Quality : An Experimental Study on Girl Students Mr. Subhash Dr. Sunil kumar Sriwas Sleep is a fundamental biological requirement affecting nearly every physiological and psychological system in the body, and its disturbance is increasingly common in the context of modern, technology-driven lifestyles. Ayurveda identifies Nidra (sleep) as one of the three sub-pillars of life (Trayopastambha), while classical Hatha Yoga texts such as the Gheranda Samhita and Hatha Yoga Pradipika describe Trataka — a steady, unblinking gaze practice — as one of the six purificatory Shatkarmas. The present experimental study investigated the effect of Trataka Kriya on sleep quality in girl students. Thirty participants (age 18–20 years) were selected through simple random sampling from Patanjali University and divided into an experimental group (n=15) and a control group (n=15) using the lottery method. Girls experiencing insomnia and willing to participate were included; those already undergoing treatment for insomnia were excluded. The experimental group practiced Trataka Kriya daily at 10 p.m. for 15 minutes (built up gradually from 5 minutes), while the control group received no intervention. Sleep quality was assessed pre- and post-intervention and analysed using paired t-tests. The experimental group showed a statistically significant reduction in Sleep Quality Score (SQS) from a pre-mean of 35.47 (SD 11.612) to a post-mean of 23.87 (SD 5.768), t(14) = 3.78, p = 0.002, whereas the control group showed no significant change (pre-mean 25.20, post-mean 24.73, t(14) = 1.24, p = 0.235). These findings suggest that regular Trataka practice meaningfully improves sleep quality, likely through parasympathetic activation, reduced stress and anxiety, and increased mental clarity. The study supports Trataka Kriya as a low-cost, accessible complementary practice for individuals experiencing poor sleep.