What is non-sleep deep rest? (NSDR)

Non-sleep deep rest (NSDR) is a term coined by Andrew Huberman to describe a range of practices that promote brain and body function by inducing a state of deep relaxation without sleeping. These practices include meditation, yoga nidra, and hypnosis. NSDR protocols deliberately shift one's state toward deeper relaxation and can also help to recover some of the sleep that might be missed at night, restore levels of dopamine for motivation and cognitive control, and support relaxation in real-time 1 2.

NSDR has been shown to be restorative, with neurochemical benefits that impact areas such as the striatum, involved in motor planning and execution. It is also highlighted as an excellent tool for restoring mental and physical work capacity, as well as accelerating plasticity and learning within the brain 1 2. Dr. Huberman notes that NSDR can be particularly beneficial for those struggling with sleep, anxiety, self-regulation, or simply as a restorative practice to return to focused work 2.

There are various NSDR scripts available online, including some free resources on YouTube read by Dr. Huberman himself, where he explains aspects of the science behind NSDR and provides guided experiences without mystical components 2. Additionally, NSDR has been demonstrated to enhance rates of learning when done for 20-minute bouts corresponding to an approximately 90-minute session of learning 3.