What You Need to Know About Non-Sleep Deep Rest

What You Need to Know About Non-Sleep Deep Rest

Non-Sleep Deep Rest (NSDR) is a scientifically-backed relaxation technique that enhances both mental and physical well-being. Pioneered by neuroscientist Dr. Andrew Huberman, NSDR combines aspects of yoga nidra (a deeply relaxing, meditative practice) with specific breathing and visualization techniques.

The goal of NSDR is to guide the body and mind into a state of deep relaxation, similar to sleep, but while remaining fully aware. This practice has gained attention for its ability to support focus, reduce stress, and promote recovery, particularly for individuals who may not be getting adequate sleep.

Scientific research shows that NSDR supports the body’s ability to deeply relax and promotes balance in brain function, hormones, and resilience. During NSDR, the body decreases production of stress hormones, especially cortisol, and releases more “feel-good” neurotransmitters, such as dopamine and serotonin. These changes help improve mood, calm the mind, and boost concentration. NSDR also activates the parasympathetic nervous system, known as the “rest-and-digest” mode, which lowers heart rate and blood pressure, further enhancing relaxation.

NSDR’s benefits extend to brain plasticity—the brain’s capacity to form and reshape neural connections. When combined with visualization exercises, NSDR supports learning and memory processes. The brain cycles through states similar to slow-wave sleep, which are essential for consolidating memories and enhancing problem-solving skills. Studies suggest that NSDR may boost cognitive performance, especially under high stress, as the brain recovers faster from mental effort.

Additionally, NSDR has been studied for its role in physical recovery. Deep rest initiates the body’s natural healing processes, reduces muscle tension, and improves immune function. The physiological benefits align closely with the benefits of sleep, which aids recovery at a cellular level, supports metabolic health, and reduces inflammation. Though it does not replace sleep, NSDR provides a supplemental rest tool that can benefit those who are sleep-deprived or looking to enhance their focus and resilience.

How to Do NSDR:

  1. Find a Quiet Place: Make sure you’re in a calm environment where you won’t be disturbed. You can lie down or sit comfortably.

  2. Choose a Guided Practice: Our personal favourite is from Dr. Andrew Huberman's 10-Minute NSDR Session. You can try it here:
    10-Minute NSDR with Dr. Huberman​ YouTube

  3. Focus on Breathing: NSDR involves focusing on deep, slow breaths, which helps relax the body and calm the mind.

  4. Body Scanning: Many NSDR practices use a "body scan," where you focus your attention on different parts of your body to release tension.

  5. Stay Aware, but Relaxed: The key to NSDR is maintaining awareness while allowing the body to rest deeply. You don't want to fall asleep, but enter a state of deep relaxation.

  6. Session Duration: Start with 10-20 minute sessions. Even short periods of NSDR can be highly beneficial.