In our fast-paced, cellphone, laptop, always-on-the-go world, finding moments of relaxation and rejuvenation can be quite challenging. And while the traditional power nap is the perfect solution for some, it may not suit everyone’s needs.
What if we told you there’s a way to feel refreshed without falling asleep? It’s a deep relaxation technique called Non-Sleep Deep Rest (NSDR). The method, which is a form of self-induced relaxation, started gaining attention last year after Sundar Pichai, the CEO of Google, revealed it as one of his preferred relaxation techniques.
Think of NSDR as Silicon Valley’s version of the siesta – a practice specifically designed to provide rejuvenation without necessarily involving sleep. It’s the perfect solution to feeling rested and sufficiently clear-headed to tackle those action-packed and stressful workdays, especially after a night of less than stellar sleep.
In an interview with the Wall Street Journal, Pichai said “I found these podcasts which are non-sleep deep rest, or NSDRs. So, while I find it difficult to meditate, I can go to YouTube, find an NSDR video. They’re available in 10, 20, or 30 minutes, so I do that occasionally.”
Understanding Non-Sleep Deep Rest (NSDR)
Non-Sleep Deep Rest, a term coined by Dr. Andrew Huberman, a neuroscience professor at Stanford University and host of the Huberman Lab Podcast, refers to techniques that guide your mind into a state of tranquility and heightened concentration. These practices don’t aim to induce sleep but rather to transport you to a focused state where you remain conscious but detached from the constraints of time and space.
The fundamental concept underlying NSDR is to simulate periods of sleep relaxation allowing your brain to deeply rest. However, the benefits of NSDR go beyond energy replenishment. According to Dr. Huberman, engaging in 20-minute sessions can enhance the brain’s capacity for learning and retaining information through its impact on neuroplasticity (Neuroplasticity is the brain’s ability to change and adapt due to experience. It is an umbrella term referring to the brain’s ability to change, reorganize, or grow neural networks.) And this practice may also indirectly contribute to quality of sleep—an unexpected bonus for a technique not explicitly designed to induce slumber.
How NSDR Enhances Sleep
So, you can’t sleep at night. This is when NSDR becomes truly helpful for giving your body and mind the rest they so desperately need.
In essence, the relationship between NSDR and the quality of sleep lies in a change in perspective. It helps you stop obsessing about your lack of sleep or the poor quality of your sleep, and to prioritize rest instead. This shift in mindset empowers NSDR practitioners regain control over their ability to relax. When you’re lying in bed struggling to fall asleep, each passing minute adds to your anxiety and stress. Which, in turn, makes it that much more challenging to drift off to sleep. And thus, this seemingly unbreakable cycle continues.
By redirecting your attention from sleep to rest, you take back control of the situation. Dr. Chris Winter, neurologist, sleep expert, and author of “The Sleep Solution” and “The Rested Child”, emphasizes that rest can be as revitalizing as sleep itself. “Even if you never actually fell asleep,” he says, “it’s amazing how refreshed somebody can feel after a period of good rest or good meditation.” So worst case scenario, you gain a few hours of relaxation. And, more often than not, easing into a state of deep relaxation almness may very well be the key to you finally getting that much needed slumber.
Based on Dr. Winter’s expertise, NSDR can serve as both a form of bedtime meditation or daytime relaxation depending on when and how it’s practiced. During the afternoon hours it becomes a tool for recharging the brain and preparing it for handling any remaining tasks throughout the day. In the evening it serves as a way to relax, and let go of the struggle to control sleep. It gently guides you into a state that can help you fall asleep easier.
How to Practice NSDR
When it comes to Non-Sleep Deep Rest (NSDR), you might already be familiar with some techniques like yoga nidra and hypnosis. Yoga nidra is a form of yoga where you lie down and follow a meditation that takes you through different layers of yourself, which leads to deep rest.
On the other hand, hypnosis induces a focused state. Actual hypnosis is a lot more like meditation than what we often see portrayed on TV. It’s an effective way to self-direct the mind to relaxed and self-aware states by controlling the breath. Conscious control of the breath helps forge a connection between the mind and the body, and can influence your mental state, reducing feelings of stress and anxiety.
Dr. Huberman states that these practices are “zero-cost, accessible to beginners, and don’t require a lot of time — even a morning meditation or yoga nidra practice as short as 10 minutes can have positive effects on energy levels and cognitive performance.” Embracing these practices can lead to improved sleep, improved cognition and mental health, and overall well-being.
NSDR Resources
NSDR Podcasts
The Huberman Lab – Hosted by Dr. Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, psychiatry and behavioral sciences at Stanford School of Medicine. According to Dr. Huberman, non-sleep deep rest, or NSDR, is an umbrella term for a variety of practices that guide your brain and body into a state of deep relaxation without falling asleep completely. These practices include yoga nidra (also called yogic sleep) which typically involves a body scan or guided meditation while lying down.
Na’Aleh Yoga – Yoga Nidra audio journeys for deep rest and restoration by Ruthie Ayzenberg. Close Your Eyes and Be Awake… Yoga Nidra is a deeply restorative practice where your body is in a state of deep sleep, while your mind remains awake. This state creates the conditions for nervous system repair and natural healing for the body and mind opening the doors to increased calmness, clarity, creativity, hormonal and metabolic benefits, and emotional resolution. All you have to do is listen to the guided audio and try to stay awake.
NSDR Apps
Yoga Nidra and Beyond – Discover the rest you deserve and need to restore your nervous system on the road to a better sleep and life. Yoga Nidra & Beyond is a space for wellbeing, mental fitness and radical self-acceptance. Every Sunday you are invited to join Ayla Nova as you reset and dive deep into your own sleep yoga/NSDR experience.
Virtusan Breathing – Breathing is the foundation of a healthy and long life. An average person breathes 20 000 times a day, inhaling and exhaling 11 000 liters of air per day. Our lungs are the biggest waste removal engine in the body, accounting for the removal of 70% of body waste in the form of carbon dioxide in the air we exhale. Breathing is also one of the simplest, yet most powerful tools to improve physical and mental health. Breathing training helps to reduce stress, sleep better, increase focus & boost performance.
NSDR YouTube Videos
The Huberman Lab – In this 10-minute meditation, Stanford neuroscientist @Andrew Huberman of #HubermanLab guides you through a Non-Sleep Deep Rest protocol (NSDR) to enhance the learning process by reducing day-time fatigue and improving focus. It can also greatly enhance your sleep, boost your mood, and promote #Neuroplasticity – the ability of your brain to change and grow.
Ally Boothroyd |Sarovaya Yoga – Ally studied under Randal Williams of the Kripalu Centre for Yoga and Health. Randal, renowned for his Yoga Nidra retreats at Kripalu, introduced Ally to Yoga Nidra, the practice she is most grateful for in this world. Over the last decade, she has taught over 7,000 hours of yoga and led teacher trainings and retreats in the Amrita Yoga Tradition and retreats in Nosara, Costa Rica, Venice, California and Kawartha Lakes, Canada.
Allyreleases new yoga nidra recordings every week. These vary in length from 15 to 60 minutes long.
NSDR Gadgets
If you’re interested in a high-tech approach, there’s the Muse Headband, which is a biofeedback device that can provide effective assistance. It teaches users how to quiet their minds and enter into a state of rest quickly.
When to Practice NSDR
Dr. Winter recommends practicing NSDR during the day rather than before bedtime (traditional sleep-inducing techniques are more suitable, for nighttime).
Making an effort to allocate periods, for NSDR (Non-Sleep Deep Rest) can greatly assist your body in anticipating and reaping the benefits of profound relaxation. It’s crucial to establish starting and ending times for this purpose to prevent feelings of inertia and grogginess.
Create Your NSDR Space
To create the right ambiance for NSDR consider incorporating certain elements such as a cozy weighted blanket, soothing lavender fragrance softly dimmed lights and a gentle white noise machine. These factors act as signals that indicate it’s time for your deep rest session – a pathway towards achieving sleep and overall well-being. Namaste.