Unlocking the Power of Non-Sleep Deep Rest (NSDR)

There are few things more frustrating than tossing and turning all night. Especially when you have a big day ahead and you need to be on your A game. So what do you do when you're feeling groggy, cranky, or just plain out of it? If your thoughts immediately turned to mass amounts of coffee or energy drinks, you're not alone. Hey, I love my coffee as much as the next girl, but I don't love the caffeine crash that comes after consuming way too much, and I bet you don't either. So if you have twenty minutes to spare or even ten minutes, consider this alternative: Non-Sleep Deep Rest, or NSDR for short.

What is Non-Sleep Deep Rest (NSDR)?

Now you may be asking - what the heck is Non-Sleep Deep Rest? Well NSDR refers to a state of deep relaxation that can provide you with some of the restorative benefits of sleep without actually sleeping. This state can be achieved through practices like guided meditation, body scans, deep breathing exercises, or yoga nidra—a practice often described as "yogic sleep." Unlike traditional sleep, NSDR can be done anytime, anywhere, and for any duration, making it a flexible and accessible tool for improving mental and physical well-being.

You don't have to wait until it's time to get up to give this a try. You can do it anytime. I've listened to guided NSDR meditations on my headphones in the middle of the night when I can't sleep, and I've noticed something interesting. When I eventually fall back asleep, my sleep tracker data shows that I went into a deep (delta wave) sleep. This is amazing to me because I usually see all or most of my deep sleep early in the night. So I feel like I'm getting an extra dose of deep restorative sleep.

Deep sleep is absolutely imperative for physical restoration, memory and learning, hormone balance, brain detoxification and even regulating blood sugar levels and appetite. Since deep sleep can decrease with age, I'm always interested in strategies to get more of it. While practicing NSDR while fully awake is not exactly the same as being in a deep delta state, you're still tapping into brainwave states that help the body rest and promote recovery and healing.

The Science Behind NSDR: Research Studies and Findings

Research into NSDR, particularly methods like yoga nidra and guided meditation, has shown promising benefits for mental and physical health.

1. Reduced Stress and Anxiety: A study published in the International Journal of Yoga in 2013 found that yoga nidra significantly reduced anxiety and stress levels in participants. The practice activates the parasympathetic nervous system, which helps counteract the body's stress response by lowering cortisol levels (the stress hormone).

2. Improved Sleep Quality: Research published in the Journal of Alternative and Complementary Medicine in 2020 demonstrated that yoga nidra practices could enhance sleep quality among people with chronic insomnia. The study participants who engaged in regular yoga nidra reported significant improvements in sleep duration and quality compared to those who practiced other relaxation techniques.

3. Enhanced Cognitive Function: Studies have also shown that guided meditation practices, which are often a part of NSDR routines, can improve attention, memory, and executive function. A 2018 study in Psychological Science revealed that brief mindfulness training enhanced cognitive flexibility, which is crucial for problem-solving and creativity.

4. Pain Relief and Recovery: Research has indicated that NSDR practices can aid in pain management and recovery. A 2019 study from Anesthesia & Analgesia reported that patients who practiced guided relaxation techniques, including yoga nidra, experienced reduced postoperative pain and anxiety, leading to quicker recovery times.

A Neuroscientist's Contribution to NSDR Awareness

Andrew Huberman, a renowned neuroscientist and Stanford University professor has done a lot to popularize NSDR. Huberman describes NSDR as an accessible method to achieve a deep state of rest and neural recovery, particularly for those who may not have the time or ability to nap or sleep more. He emphasizes that NSDR practices help increase neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections. This is crucial for learning new skills, improving focus, and recovering from mental fatigue.

How to Incorporate NSDR into Your Routine

If you’re interested in trying NSDR, here are some simple steps to get started:

1. Find a Quiet Space: Choose a comfortable, quiet place where you won’t be disturbed for 10–20 minutes.

2. Select a Guided Practice: Use a guided meditation or yoga nidra practice. Many free resources are available online, including apps and videos specifically designed for NSDR. I've included two NSDR videos below, so depending on how much time you have you can choose 10 minutes or 20 minutes.

3. Focus on Your Breath: Begin with a few deep breaths to settle into a relaxed state. Follow the guidance, allowing your body and mind to reach a state of deep rest.

4. Make it a Habit: Start with just a few minutes each day and gradually increase the duration as you become more comfortable with the practice.

Non-Sleep Deep Rest (NSDR) is a powerful tool for managing stress, improving focus, and enhancing overall well-being. Supported by scientific research and brought to broader attention by experts, NSDR offers a practical and easy way to get some of the benefits of deep rest without the need for sleep. Whether you're looking to reduce anxiety, boost cognitive function, or simply find a moment of peace in a busy day, NSDR might just be the practice you need.