What is non-sleep deep rest? (NSDR)
Sources:
Non-sleep deep rest (NSDR) is a deliberate practice of deep relaxation in which the body is still while the mind remains awake. It’s an umbrella term for practices such as yoga nidra and guided relaxation; meditation and hypnosis can also fall under the broader category, though hypnosis is typically more focused on a specific outcome.
- Potential benefits: NSDR can help restore mental and physical vigor, support focus when sleep-deprived, and may offset some lost sleep. Research discussed in the show also links it with increased striatal dopamine and suggests it can support neuroplasticity and learning.
- Learning session: A study discussed found higher learning rates after a 20-minute NSDR session or shallow nap immediately following a challenging learning task; another description recommends considering about 20 minutes of NSDR after each roughly 90-minute learning cycle.
- Dopamine: Yoga nidra/NSDR has been associated with increased dopamine availability in the basal ganglia, including the striatum, which is involved in motor planning and execution.
- Free guided protocols: The show mentions free NSDR and yoga nidra recordings on YouTube and through some apps, including protocols by Andrew Huberman and Kelly Boyes.
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