Non-sleep deep rest (NSDR) is the practice of being deeply rested without being fully asleep.
Popularized by neuroscientist and podcasterAndrew Huberman, NSDR has steadily been gaining popularity in wellness circles.
Spoiler alert: Its my new favoriterelaxation tool.
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What Is Non-Sleep Deep Rest (NSDR)?
NSDR is a relaxationpracticethat puts the body into a deeply restorative state without falling asleep.
Its a Western-friendly repackaging of the concept ofyoga nidra(also called yogic sleep).
Entering the state of Yoga Nidra can feel almost hypnotic, Bhandal says.
You’re both aware and unaware, awake yet asleep.
Time seems to dissolve, and you drop into profound stillness.
This might sound a bit likemeditation, and in some ways, it is a meditative practice.
But its done in a specific way and for a specific purpose.
Some nights, I also practiced NSDR before bed to help me unwind.
I used:
My goal?
I kept wondering,Am I doing this right?
After my session, I felt a little lighter and more relaxed.
In fact, I really looked forward to my practice.
Day 3: Can NSDR Replace Naps?
Im a chronic insomniac.
Since I slept badly the night before, I felt extra tired on day 2.
While I enjoyed it, I still felt tired, and desperately needed my 3 p.m. nap.
Dimitriu says that both napping and NSDR can be helpful, but they fulfill different needs.
For someone sleep deprived, a nap may be best, he explains.
NSDR, while refreshing, cant really make up for lost sleep.
As Dimitriu says, Silence is golden.
But it is not sleep.
I ended up doing a 30-minute NSDR session and dozing off almost immediately after the session.
For someone who often struggles to sleep, this was a huge relief.
One things for sure: NSDR certainly helped mybedtime routinefeel a little more relaxing!
One of the most noticeable changes?
I was more present.
Day 7: Reflecting on the Experience
Day 7 was a difficult one for me.
It was one of those days where everything just felt heavy, difficult, and distressing.
I ended up falling asleep during my yoga nidra session.
It simply means your body needed the rest.
The body knows what it needs and will show us when we simply pause long enough to listen.
As someone who struggles withinsomnia, I also appreciated the relaxation effects before bed.
Lying down and following a guided session required zero effort, making it an accessible way to reduce stress.
Would I Continue Practicing NSDR?
Ive also leaned into doing it just before bed, helping me relax extra deeply.
Its effortless, science-backed, and freea rare trifecta in the wellness space.
Would I recommend it?
Its one of the easiest, most effective relaxation techniques Ive ever tried.
There are plenty of NSDR and yoga nidra recordings out there, including free options on YouTube and Spotify.
Accept that this is a practice, a muscle to be trained over time, Dimitriu adds.
Even the simple act of sitting in silence is something that takes work and practice.
So don’t give up.
Most importantly, surrender to the experience, Bhandal says.
Simply showing up for yourself and making time for deep rest is a powerful act of self-care.
So well done, you!
Dr. Andrew Hubermans Guide to NSDR.Non-Sleep Deep Rest - Huberman’s Lab.
2023 Sep 12;15(9):e45083.
