What is non-sleep deep rest (NSDR)?
Dr. Andrew Huberman coined non-sleep deep rest as the term for mindfulness practices that lead to a state of deep relaxation without falling asleep completely, including yoga nidra and some forms of meditation. You may have also heard the terms ‘sleep hypnosis’, ‘sleep meditation’, ‘body scan’, or ‘yogic sleep’, which all describe NSDR practices.
These relaxation techniques use the body to affect the mind: rather than trying to think your way into feeling relaxed, you lean into a state of physical relaxation that your nervous system then matches. Whereas we often think of being awake or being asleep as a binary, research has shown it is more accurate to consider it a spectrum, with NSDR landing somewhere in the middle.
The relaxation techniques that are considered NSDR practices share the following characteristics:
- 1
Listening to guided audio that leads you through breathing and bodily sensation exercises
- 2
Practiced either lying down or in a comfortable position, with eyes closed and very little to no physical movement
- 3
An aim to diffuse attention and de-focus the mind, turning away from conscious thought patterns
- 4
An aim of remaining in the ‘liminal state’ between wake and sleeping
The practice of Yoga Nidra (also called yogic sleep) is a more specific NSDR practice that uses guided meditation paired with intention setting and includes more typical ‘yogic’ language (similar to what you would hear in a yoga class).
Andrew uses the term non-sleep deep rest or NSDR so that the name of a more specific practice doesn’t serve as a barrier – regardless of what a specific NSDR practice is called the neuroscience and stress reduction benefits are the same. If you regularly attend yoga classes, you might prefer the language used in Yoga Nidra guided meditations. Some people avoid anything with ‘meditation’ in the name. You might appreciate the small differences between NSDR practices or find that the voice narrating the NSDR script affects your ability to fully relax.
Practice NSDR
Non-sleep deep rest is a zero-cost tool that can be practiced any time of day or night. To get started, simply listen to one of the protocols below.
Listen to a guided NSDR session narrated by Dr. Andrew Huberman
Andrew has recorded 10 and 20-minute NSDR protocols available at zero-cost on YouTube and major music platforms, such as Apple Music and Spotify. These NSDR protocols are all narrated by him.
Listen to NSDR protocols from other practitioners
Anyone who has ever heard a recording of their own voice knows it is not a relaxing experience. Here are some of Andrew's go-to NSDR protocols that he listens to during his daily NSDR practice.
NSDR with Kelly Boys
Kelly Boys is a mindfulness trainer and coach who specializes in the NSDR (non- sleep deep rest) practice of yoga nidra. Kelly offers a range of free NSDR protocols via her YouTube channel.
Listen on YouTube
NSDR with Waking Up
Waking Up, created by Dr. Sam Harris, offers guided meditations and insights for living a more examined life, including guided NSDR and Yoga Nidra sessions from Kelly Boys and other practitioners.
Waking Up is a Huberman Lab sponsor and they are offering our listeners a 30-day free trial.
The Benefits of NSDR
We are much more accustomed to ramping up to higher-energy mental states (i.e. fight-or-flight) than to intentionally accessing the parasympathetic state of rest-and-digest.
What is unique and so powerful about NSDR is that it can be used to finish feeling refreshed and alert when practiced during the day, and to fall completely asleep when practiced at bedtime or throughout the night. It is a fantastic tool for overall mental health and well-being.
NSDR for falling (and falling back) asleep
Incorporating an NSDR protocol into your daily routine can make it easier to fall asleep at night. Around bedtime, your brain is already sending signals of fatigue and sleepiness due to the accumulation of the neurotransmitters adenosine and melatonin. NSDR quiets the mental chatter and anxious thoughts that can inhibit the ability to notice and embrace these naturally occurring sleep signals, which helps you transition to complete sleep.
If you wake up during the night (which, is normal to do once or twice each night) and you can’t fall back asleep, consider doing an NSDR protocol.
To practice: Start your NSDR session in bed and ensure your sleeping environment supports falling and staying asleep.
To ease your anxiety about not falling asleep before the end of the audio protocol, choose a longer version (30 to 60 minutes). Since the audio was made specifically to be relaxing, you don’t have to worry about it waking you up after you have fallen asleep (a caveat: if using NSDR scripts to fall asleep you might want to consider using a platform that does not contain ads.
NSDR protocols/implementation
From Episode
How to Defeat Jetlag, Shift Work & Sleeplessness
Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer
From Episode
Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
Falling Back Asleep: Reveri App, NSDR, Yoga Nidra
From Episode
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
NSDR to recover from sleep deprivation
While nothing can completely replace sleep, NSDR can provide many of the benefits of sleep when trying to recover from a poor night’s sleep.
Whereas a daytime nap should be either less than 25 minutes or around 90 minutes to complete a full sleep cycle, an NSDR meditation can be any length of time (the longer the better).
To practice: If possible, extend your NSDR practice to 30 to 60 minutes (or longer) to allow your mind and body to rest as much as possible.
Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods
From Episode
Focus Toolkit: Tools to Improve Your Focus & Concentration
Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR
From Episode
Fitness Toolkit: Protocol & Tools to Optimize Physical Health
Addiction, Non-Sleep Deep Rest (NSDR); Liminal States
From Episode
Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
NSDR for a midday energy boost
NSDR is a great tool for those who can’t nap without feeling groggy or grumpy or find that it disrupts their sleep at night. An NSDR session replenishes dopamine levels and decreases cortisol, which supports the optimal mental state of alert yet calm.
Non-sleep deep rest does not directly activate the neural pathways responsible for focus, but creates the physiological context which makes it easier to access a focused mental state afterwards.
To practice: Even a brief NSDR script of 10 minutes will have benefits, but aim for 20-30 minutes if possible. NSDR is a simple tool to overcome the postprandial dip in cognitive function (i.e. ‘afternoon slump’), which typically occurs somewhere between 2-5pm.
Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods
From Episode
Focus Toolkit: Tools to Improve Your Focus & Concentration
Hydration, NSDR, Nap
From Episode
Optimize Your Learning & Creativity With Science-Based Tools
Naps & Non-Sleep-Deep-Rest (NSDR)
From Episode
Dr. Matt Walker: The Science & Practice of Perfecting Your Sleep
NSDR to reduce stress and anxiety
Not only does an NSDR practice reduce anxiety through activation of the parasympathetic nervous system, knowing that you have a zero-cost, zero-equipment, day-or-night tool to access a relaxed state of mind and body can prevent secondary or meta-anxiety – that is, feeling anxious about feeling anxious.
To practice: In environments where you can’t lie down, sitting comfortably will work just fine. If the thought of a long meditation is not relaxing then go with something shorter; splitting up a 30 minute session into two 15-minute sessions will be equally effective for overall wellness.
Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR
From Episode
Fitness Toolkit: Protocol & Tools to Optimize Physical Health
Tools to Actually Control Stress: Reduce Alertness or Increase Calm
From Episode
Tools for Managing Stress & Anxiety
Pillar #6: Stress Control; Physiological Sigh
From Episode
Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
NSDR to accelerate learning and memory
While a focused session of learning acts as the “trigger” for the possibility that we might learn, the actual rewiring of neural circuits occurs without during sleep and NSDR.
Dopamine is an integral part of the neural pathways responsible for working memory, and a study found that an hour-long NSDR session increased baseline dopamine levels in the brain by as much as 65%. In another study by Dr. Wendy Suzuki, researchers found that a daily 13-minute NSDR practice led to increased attention, working memory and recognition memory and reduced anxiety in response to psychosocial stress.
To practice: to reap the numerous benefits listed in the study above, make practicing NSDR a daily habit for at least 8 weeks. The good news is, it can be for as little as 13 minutes per day, practiced at any time of day.
Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine
From Episode
Tools to Enhance Working Memory & Attention
Tool: Enhancing Learning & Memory – Sleep, Non-Sleep Deep Rest (NSDR)
From Episode
Understand & Improve Memory Using Science-Based Tools
Tool: Non-Sleep Deep Rest, Mesocortical Dopamine & Divergent Thinking
From Episode
The Science of Creativity & How to Enhance Creative Innovation
Learn more about the science of NSDR
Explore relevant scientific research and related Huberman Lab content on the science of NSDR.
Articles discussed on Huberman Lab
- Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial
(The National Medical Journal of India)
- Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators
(Behavioural Brain Research)
- Increased dopamine tone during meditation-induced change of consciousness
(Cognitive Brain Research)
- Post-training meditation promotes motor memory consolidation
(Frontiers in Psychology)
- Functional connectivity changes in meditators and novices during yoga nidra practice
(Nature Scientific Report)
Episodes that discuss NSDR and Yoga Nidra
How to Defeat Jetlag, Shift Work & Sleeplessness
In this episode, I discuss a simple and reliable measurement called your “temperature minimum” that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work.
Tools to Enhance Working Memory & Attention
In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments.
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep.
Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA).
Guest Series | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.
Frequently Asked Questions
What is the difference between NSDR and yoga nidra?
All NSDR practices involve listening to an audio script that guides you through a body scan and intentional deep breathing. Yoga nidra is a more specific form of NSDR that incorporates yogic or ‘mystical’ language and may involve intention-setting at the beginning of the session.
How long should an NSDR session last for effective results?
Even a brief 10 minute non-sleep deep rest session can increase dopamine levels, leaving you feeling refreshed and ready for a bout of work. If you are using NSDR to recover from a poor night’s sleep, a 30-60 minute yoga nidra or NSDR session is recommended. In general, the longer the NSDR session, the more it maycan help you de-stress.
What is the difference between NSDR and traditional sleep?
Non-sleep deep rest is just that: non-sleep. This makes it a great practice for those who struggle to fall asleep, have sleep anxiety or can’t take naps during the day. Both NSDR and traditional sleep lead to unique brain wave activity: an increase in theta waves, which are correlated with the brain’s ability to process information, form memories, and are linked to learning and skill acquisition.
Can NSDR improve sleep quality?
Non-sleep deep rest not only improves your ability to fall asleep but can also lead to better sleep by decreasing heart rate and cortisol levels. Cortisol is a stress hormone that has been shown to contribute to insomnia, middle-of-the-night waking and a decrease in overall sleep time per night. Using NSDR to fall asleep at night can help you establish a consistent sleep schedule and using it to fall back asleep throughout the night can increase the overall amount of sleep you’re getting.
Is it better to nap or practice NSDR?
Whether or not you like to nap is based on many factors including your genetics, culture (e.g. Spanish siesta), and daily work schedule. If a short nap (less than 25 minutes) gives you energy to tackle the rest of your day, then by all means take a nap!
NSDR has a few added benefits over naps:
- It is much easier to practice NSDR than to try to nap in a seated position. You can also practice NSDR without needing an eye mask, earplugs, pillow or blanket
- Whereas daytime naps should either be less than 25 minutes or around 90 minutes (to allow for a full sleep cycle), NSDR sessions can be as short as ten minutes or as long as an hour or more
- Because you’re not actually falling asleep, you can practice NSDR throughout the day (even multiple times per day) without it negatively affecting your sleep at night
Relevant timestamp:
- 00:46:49 Afternoons: Naps, Deep Relaxation, Exercise & Body Temperature, Caffeine
How does Andrew Huberman use NSDR?
Andrew Huberman uses NSDR daily in the afternoon, in between work bouts as well as to fall back asleep during the night. He also uses NSDR when experiencing occasional sleep deprivation. You can learn more in the timestamps below:
