Ever woken up in the morning still feeling groggy, like you barely slept? Dr. Andrew Huberman has developed a practical tool for that: Non-Sleep Deep Rest, or NSDR. According to Huberman, practicing NSDR after a rough night’s sleep can leave you feeling refreshed and ready to tackle the day, almost as if you’ve had extra rest.
NSDR is a unique, powerful method for deeply unwinding and resetting your body and mind. Whether you’re catching up on lost sleep or struggling to fall back asleep in the middle of the night, NSDR can be a game-changer. The best part? You can do it anytime, almost anywhere, making it a versatile tool for anyone needing a quick recharge.
What is Non-Sleep Deep Rest?
Non-Sleep Deep Rest, or NSDR, is a unique form of rest where your mind remains awake, but your body enters a state of deep relaxation. Often likened to yoga nidra, NSDR helps reduce stress and provides a powerful way to regulate your mental state, allowing you to reset and recharge without actually falling asleep.
Dr. Andrew Huberman describes NSDR as a “deliberate decompression.” By focusing on specific sensations, NSDR shifts your brain from active thinking—like planning, stressing, or anticipating—to a state of pure relaxation and calm. This intentional shift in focus enables your brain to slow down, mimicking the restorative effects of sleep while keeping your mind gently alert.
During NSDR, your body releases serotonin, activating the parasympathetic nervous system—the part of the body that supports relaxation and sleep. This process not only reduces stress but also refreshes the prefrontal cortex, the brain’s control center for focus and decision-making. In essence, NSDR is like hitting a reset button for your brain, allowing you to recharge and refuel, ready to take on what’s next.
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Benefits of NSDR
Non-Sleep Deep Rest (NSDR) offers an impressive range of benefits that go beyond traditional relaxation techniques, making it a valuable tool for mental and physical well-being. Here are some key advantages of integrating NSDR into your routine:
- Enhanced Focus and Clarity
One of the standout benefits of NSDR is its ability to “reset” the brain, especially the prefrontal cortex, which is crucial for focus, problem-solving, and decision-making. By intentionally shifting from a busy, stressed state to a calm, sensory-focused one, NSDR leaves you feeling sharper, more grounded, and better equipped to handle tasks with clarity and confidence. - Stress Reduction and Resilience
NSDR activates the parasympathetic nervous system—the part responsible for relaxation and recovery. This reduces stress hormones like cortisol, helping you feel calm and centered. Over time, practicing NSDR can build resilience, making it easier to manage stress and stay balanced under pressure. - Improved Sleep Quality
NSDR’s brainwave-slowing effects mimic the relaxation phases of sleep, helping the body recuperate even while awake. Many people find that a short NSDR session after a poor night’s sleep can reduce fatigue and improve energy levels. It’s also helpful if you wake up during the night, as it can ease you back into restfulness without fully waking your mind. - Mood Enhancement
NSDR triggers the release of serotonin, the “feel-good” neurotransmitter, which promotes an overall sense of well-being and balance. This release doesn’t just lift your mood; it also helps counteract the physiological effects of stress, leaving you feeling more positive, refreshed, and ready to take on the day. - Accessible Anywhere, Anytime
Unlike traditional sleep or meditation routines, NSDR can be done almost anywhere—at your desk, lying on the couch, or even sitting in a quiet outdoor space. Because it’s flexible and doesn’t require sleep, it’s a convenient way to recharge during a busy day, giving you mental and physical restoration when you need it most.
In short, NSDR combines the benefits of deep relaxation, stress relief, and enhanced focus, making it a versatile, science-backed practice for anyone looking to optimize their daily mental and physical resilience.
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How to Practice NSDR
There are many ways to practice non-sleep deep rest. You could take a yoga nidra class or find a self-guided NSDR or yoga nidra video on Youtube. Here are some steps to take to get the most out of NSDR is doing it by yourself at home.
- Find a comfortable, quiet place where you will not be disturbed. This needs to be a place where you can lie down, such as a couch or bed.
- Make sure you are warm and comfortable. Try to avoid doing this in clothes you would not typically sleep in.
- Make sure you will not be disturbed. If others are in the house with you, let them know not to disturb you. Also, turn off all electronics in the room that may disturb you.
- It’s ok if you fall asleep but try to train yourself not to. You don’t want to attempt a 20-minute NSDR session, only to wake up hours later!
- Play a guided video or track. There are tons available on Youtube. Below you will find Andrew Huberman’s self-guided NSDR protocol. Now, relax and focus on the self-guided track. You will soon find yourself in an ultra-relaxed state somewhere between being awake and sleeping.
There you have it – that’s NSDR in a nutshell. It may take a few times to get good at it, but once you master NSDR – it will change your life. You will be able to do it in between study sessions or during a break from work. Trust me, non-sleep deep rest has made a massive breakthrough in my productivity and quality of sleep.
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