In the hustle and bustle of modern life, anxiety and stress have become constant companions, taking a toll on our well-being. Rest often seems like a luxury rather than a necessity. But what if the true path to peak performance lies not in asking if we’ve worked hard enough to earn rest, but in questioning whether we have ensured adequate rest to work at our best? Fortunately, powerful relaxation techniques can bring rejuvenation and deep rest.
Andrew Huberman, Ph. D., a neuroscientist and tenured professor at Stanford School of Medicine, created the term non-sleep deep rest (NSDR). Huberman has made numerous significant contributions to brain function, brain development, and neural plasticity. He is also the host of the Huberman lab podcast, which is regularly ranked the #1 health podcast in the world.
Keep reading the article and find out what NSDR is and how you can practice it.
What is NSDR?
Non-sleep deep Rest (NSDR) is an umbrella term that includes a variety of practices that guide the brain and body into a state of deep relaxation without falling asleep completely (1). These practices can encompass hypnosis, yoga nidra, and meditation. They promote better brain and body function through a deliberate and direct shift toward deeper relaxation without sleeping.
NSDR induces deep relaxation, akin to sleep while remaining conscious. It can allow you to control the relaxation state of your nervous system, and your overall state of mind. It can also help you to restore your sense of mental and physical vigor.
These sessions typically last 10 to 30 minutes, and you can use them at different times of the day to rest and recharge your mind or to prepare it for sleep.
Benefits of NSDR
Dopamine Boost
Dopamine plays a crucial role in vital cognitive processes, including attention, focus, and motivation. Lower levels of dopamine lead to increased feelings of stress, irritability, and anger. NSDR helps to restore dopamine levels in parts of the brain involved in cognitive control and motivation. Increased dopamine levels can help you maintain sharp mental clarity and stay focused on your goals.
Enhanced Learning and Memory
NSDR supports improvements in cognition through neuroplasticity, a process in which neurons and neural networks in the brain change their connections and behavior. Neuroplasticity is the key mechanism underlying learning and memory. This process naturally occurs during deep sleep but can also occur during NSDR when brain waves reach a sleep-like frequency. Enhanced neuroplasticity through NSDR boosts learning, improves cognitive function and promotes memory retention.
Stress and Anxiety Reduction
NSDR lowers cortisol levels and promotes an intense state of calm which helps relieve stress. It activates the parasympathetic nervous system, which promotes relaxation and recovery.
Improves one’s ability to fall asleep
Many people have difficulty falling asleep because they believe they have to turn off thoughts completely like a switch. NSDR helps us gain more control over our ability to rest and aids in falling asleep more easily. Through the practice of NSDR, you develop the skill of slowing down your thoughts to achieve a relaxed state. During the transition to sleep our thoughts become fragmented and the brain enters a state where space and time are very fluid and not under our conscious control.
Complementary to Sleep
NSDR can help to recover some of the sleep that might be lost at night as it offers an alternative route to achieving benefits similar to sleep. It promotes recovery from sleep deprivation.
A recent study demonstrated that NSDR is associated with significant benefits, including:
- improved physical readiness,
- emotional balance,
- overall recovery,
- a reduction in stress levels and negative emotional states.
Additionally, the NSDR protocol led to improvements in both cognitive and physical performance. Hence, NSDR could be a valuable strategy for acutely enhancing overall well-being and readiness (2). However, keep in mind that there is only one study on the benefits of NSDR done so far, and the results can be considered as preliminary.
NSDR vs Yoga Nidra
While NSDR can encompass practices like Yoga Nidra, there are key differences between the two. Andrew Huberman mentioned that his NSDR is derivative of the Yoga Nidra and other ancient breathwork practices but evolved to grow outside of the scope of just yogic practices.
Yoga Nidra is a structured form of guided meditation that leads to deep relaxation while maintaining consciousness. The main purpose of Yoga Nidra, rooted in ancient practices, is to induce a state of profound relaxation, self-awareness, and inner healing through access to the subconscious mind. In Yoga Nidra, there is a whole philosophical context of chakras, koshas, elements, etc, that teachers can build resources around.
