How to Practice Non-Sleep Deep Rest (NSDR) for Energy and Stress Relief
Do you struggle to get enough quality sleep at night?
Are you a fan of a mid-afternoon nap but hate feeling groggy afterward?
You may be interested in a health practice known as non-sleep deep rest (NSDR) that big shots at Harvard and Google rely on to increase their productivity and well-being. Essentially, it gives you the benefits of sleeping without actually sleeping.
Prioritizing 20-30 minutes of NSDR each day may help you turn down the volume on your thinking mind. Plus, it could increase your ability to focus and retain information.
What Is Non-Sleep Deep Rest (NSDR)?
Non-sleep deep rest is exactly what it sounds like: deeply resting your brain and body without falling asleep.
The catchy term came from Harvard neuroscientist Dr. Andrew Huberman. (You may be familiar with his wildly successful Huberman Lab Podcast). But, at the core, NSDR is basically a blend of centuries-old practices like meditation, mindfulness, and yoga nidra.
These relaxation techniques slow your brain waves down, putting you into a state of deeply relaxed awareness. It triggers the parasympathetic branch of your nervous system, allowing thoughts to slow down, stress to dissolve, and your mind and body to recharge.
Some experts suggest a single 30–45-minute session is the equivalent of 3-4 hours of restorative sleep. Perfect for doing on your lunch break or before the kids come home from school!
The Benefits of NSDR
NSDR slows your brain waves down – which is synonymous with a lower heart rate, slower breathing rate, and an overall healing state.
The obvious benefits of NSDR are more energy, creativity, and mental clarity. It’s awesome for cognitive performance, stress resilience, anxiety, pain, and sleep quality.
Interestingly, NSDR may also accelerate neuroplasticity (read more about this here). This is your brain’s ability to change and grow by learning and wiring new neural pathways. Regularly practicing NSDR can help you learn faster and retain more information.
Next time you hit a block while studying or doing a cognitively or creatively demanding task, don’t push through – take a break for some NSDR. You’ll be amazed at how productive, clear, and creative this will make you feel.
How to Practice Non-Sleep Deep Rest
One of the coolest things about NSDR is that it’s simple and completely free. It doesn’t require attending a course or buying any gear.
All you need to do is set yourself up comfortably in a quiet place where you won’t be disturbed for 20-30 minutes. You can lie on your bed, couch, carpet, or yoga mat (hey, you can even recline the car seat). If you’re feeling fancy, grab a blanket and an eye mask.
These are a few techniques you can use to enter NSDR:
Yoga nidra – also known as yogic sleep – is the most common form of NSDR. It guides your mind and body into a deep state of relaxation using breathwork and a body scan meditation. You can do free yoga nidra sessions on YouTube.
In our TCR membership program, we offer yoga flows and meditation sessions.
Self-guided hypnosis is another great way to release tension and enter NSDR.
Here is an example of a guided self-hypnosis practice for NSDR on YouTube:
Breathwork can guide you into a deep state of relaxation. For example, gently focusing on your breathing and slowing your breath down to 5-6 breaths per minute stimulates your parasympathetic nervous system. Try breathing in through your nose for a count of 5 and breathing out through your mouth for a count of 5 making a “shhh” sound.
We have guided breathwork sessions in our TCR monthly membership, where we explore calming breathwork techniques that can be used for NSDR.
When Should I Use NSDR?
Experts recommend practicing NSDR during the day instead of before bed to reap the benefits of a clearer mind, better focus, and more energy. If you’re prone to falling asleep during meditation, set your alarm for 20-30 minutes to avoid sleeping through your meetings.
That said, a side-effect of a regular NSDR protocol is better quality sleep at night. It trains your mind and body to slow down, which is helpful when you want to get to sleep.
You don’t need to be strict about doing this practice every day. But once you notice the benefits, you’ll want to fit it into your schedule as often as possible.
Final Thoughts
NSDR is one of several techniques we use to support our mental and physical well-being. We find it super helpful when traveling and dealing with jet lag.
With that said, NSDR is not a replacement for good sleep. Using it in addition to a healthy sleep routine helps you stay sharp and energized when you need it most.
