If you’re surviving on power naps between long waking hours and they’re just not enough—or worse, leave you groggy and even more tired—it might be time to try something new: non-sleep deep rest (NSDR).
It’s a technique that’s now gaining wider attention, with high-profile advocates like Google CEO Sundar Pichai. But what exactly is it? Let’s dive in.
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What’s Non-Sleep Deep Rest
Most of us think of sleep and wakefulness as an on-off switch: you’re either awake or asleep. However, as neuroscientist Dr. Andrew Huberman of Stanford University explains, it’s more of a spectrum, and non-sleep deep rest sits right in the middle.
NSDR is an umbrella term Huberman coined for relaxation protocols that guide you into a deeply restful, sleep-like state without actually dozing off. Instead of thinking your way into relaxation, NSDR helps you use your body to calm your nervous system and mind.
NSDR works by activating the parasympathetic nervous system—the “rest and digest” branch that slows your heart rate and lowers blood pressure, helping you feel relaxed and recharged.
Through deep breathing, visualization, and guided attention exercises, NSDR shifts your focus away from stress, worry, and planning and toward bodily sensations and calm.
Common NSDR practices include:
Yoga Nidra (“yogic sleep”)
Sleep hypnosis
Body scan meditations
Guided deep relaxation
No matter what you call it, the neuroscience and stress-busting benefits are the same.
Huberman’s goal in coining the term “NSDR” was to make these techniques accessible to everyone. Unlike meditation or yoga nidra, which can come with spiritual or cultural baggage, NSDR is a secular, science-forward approach anyone can try.
Benefits of NSDR
NSDR is the opposite of the “fight-or-flight” response. Here’s what science says it can offer:
1. Reduce stress and anxiety
By activating the parasympathetic nervous system, NSDR helps dial down cortisol (the stress hormone) and promotes relaxation. Deep breathing and meditation practices also boost dopamine, a key player in mood and motivation.
2. Improve Memory and Learning
Dopamine isn’t just about feeling good—it’s crucial for attention, learning, and working memory.
Research shows that an hour-long NSDR session can significantly increase dopamine levels, but even 13 minutes can improve attention and memory.
NSDR also increases theta brain waves, which are linked to learning, memory, and neuroplasticity (the brain’s ability to adapt and grow).
3. Wind Down Better
At night, your body’s circadian rhythm primes you for sleep with hormones like melatonin. NSDR helps quiet mental chatter and stress, making it easier to notice and respond to those sleep signals.
It slows brain waves in ways that overlap with deep sleep, making it easier to fall asleep or return to sleep if you wake up at night. Lowering cortisol through NSDR can also help combat insomnia and middle-of-the-night wake-ups.
4. Reduce Sleep Debt
While nothing truly replaces lost sleep, NSDR can help you recover some of its restorative benefits. NSDR sessions can be as short or as long as needed—but the longer, the deeper the deep rest.
5. A Napping Alternative
If you’re not a napper—or naps leave you feeling worse—NSDR is a great alternative. It’s especially handy when you can’t lie down or only have a short break.
It doesn’t put you fully to sleep but shifts your brain into a restorative state that can beat the dreaded afternoon slump (typically between 2–5 PM).
How to Perform NSDR
Ready to try it? Here’s how to get started:
Find a comfy, quiet spot. A bed, couch, or yoga mat works well.
Wear loose, comfortable clothing so you’re not distracted by tightness or discomfort.
Dim the lights, cool the room, and use a white noise machine or calming scents if you like.
Lie down or sit comfortably, and close your eyes.
Listen to a guided NSDR audio.
Focus on deep, slow breathing. Inhale through your nose, exhale slowly through pursed lips.
Follow the guidance for a body scan, visualization, or relaxation technique.
Stay in the session for as long as you like. There’s no strict time limit, except for your to-dos, of course.
Relax Your Mind and Body
In a world that glorifies busyness, finding moments of true rest is powerful. NSDR offers a zero-cost, science-backed way to reset your mind, recover energy, and restore balance—whether you’re looking for a mid-afternoon boost or a gentler way to wind down at night.
Even just a few minutes of intentional rest can make a difference—because rest isn’t a luxury. It’s essential.
