Ever feel too wired to nap but too exhausted to focus? You're not alone. Enter NSDR (Non-Sleep Deep Rest) - a neuroscience-backed relaxation technique that gives you the benefits of meditation without needing to "clear your mind." Popularized by Stanford neuroscientist Dr. Andrew Huberman, this simple practice can boost learning, reduce stress, and recharge your energy in as little as 10 minutes. Here's everything you need to know.
What Exactly Is NSDR?
NSDR is a state of deep relaxation while remaining awake. It combines elements of:
- Yoga Nidra (an ancient yogic sleep practice)
- Guided body scans (focusing attention systematically)
- Controlled breathing (slower, deeper breaths)
Unlike meditation (which requires focus), NSDR guides you into relaxation through audio instructions. You're not trying to control thoughts - just following a voice.
7 Science-Backed Benefits of NSDR
Research shows regular NSDR can help:
- Improve focus & learning by 20-30% (Huberman Lab research)
- Reduce cortisol (stress hormone) by 26% in 10 minutes
- Enhance memory consolidation - great after studying or work
- Lower blood pressure similar to deep sleep
- Relieve muscle tension without physical stretching
- Reset nervous system for better stress resilience
- Boost creativity by quieting the "thinking" brain
How to Practice NSDR in 4 Simple Steps
Time needed: 10-30 minutes | Best times: Afternoon slump or post-work
- Get comfortable - Lie down (bed/floor) or recline in a chair. Use a pillow under knees if needed.
- Use a guided audio - Try Huberman's free NSDR script or apps like Insight Timer.
- Follow the voice - You'll be guided through body awareness and breathing. No need to "try" - just listen.
- Transition gently - After the session, stretch lightly before standing up.
Pro tip: Wear an eye mask to block light and enhance relaxation.
NSDR vs Meditation: Which Is Right For You?
| NSDR | Meditation | |
|---|---|---|
| Effort Level | Passive (just follow along) | Active (focus required) |
| Best For | Stress relief, quick recharge | Mindfulness training |
| Time | 10-30 minutes | 5 mins to hours |
| Sleepiness | May feel drowsy after | Usually energizing |
Good news: You can practice both! Many use NSDR when too tired to meditate.
Best Times to Use NSDR
- Afternoon slump (2-4 PM): Resets energy without caffeine
- After learning/work: Enhances memory consolidation
- Before stressful events: Calms nervous system
- When sleep-deprived: Provides partial cognitive recovery
- Can't sleep at night: Breaks the "trying too hard" cycle
Avoid: Right before important tasks (you may feel too relaxed).
5 Tips for Your Best NSDR Session
- Start with shorter 10-min sessions and increase gradually
- Use headphones for immersive audio guidance
- Don't judge "success" - even 5 minutes helps
- Combine with a weighted blanket for deeper relaxation
- Try different guides to find your favorite voice/style
Remember: Unlike meditation, there's no "wrong way" to do NSDR. If you fall asleep? Your body needed it!
Note: While safe for most, consult a doctor if you have PTSD or dissociation disorders - the deep relaxation may trigger unexpected emotions.