What is non-sleep deep rest? (NSDR)

Non-sleep deep rest, or NSDR, is an umbrella term coined by Andrew Huberman for protocols that help in shifting the brain and body into a state of deep relaxation without sleeping. These protocols include meditation, yoga nidra, and hypnosis. NSDR practices can support better brain and body function by promoting relaxation, enhancing focus, accelerating learning and plasticity within the brain, and restoring dopamine levels related to motivation and cognitive control. Moreover, NSDR can be beneficial for individuals experiencing sleep issues, anxiety, or those who need to recover from insufficient sleep while also providing general restorative advantages for wellbeing 1 2 3.

The benefits of practicing Non-Sleep Deep Rest (NSDR), as described by Andrew Huberman, include:

1. Improved Mental and Physical Performance: NSDR has been shown to support better brain and body function, which can result in less anxiety, better physical performance, and improved cognitive abilities 1.

2. Enhanced Focus and Plasticity: Certain NSDR protocols like hypnosis can accelerate brain plasticity and learning, promoting states of deep relaxation and heightened focus 1.

3. Restoration of Dopamine Levels: NSDR can help restore dopamine levels in brain areas involved in motivation, cognitive, and motor control, making it beneficial for those with sleep deprivation or anxiety-related issues 2.

4. Accelerating Learning and Retention: NSDR practices have been demonstrated to increase rates of learning and retention of information, potentially beneficial for skill learning or cognitive learning 3. A 20-minute session of NSDR after intensive focus can accelerate plasticity by about 50%, enhancing learning speed and long-term retention 4.

   Non-Sleep Deep Rest

   Andrew Huberman

   Andrew discusses the benefits of non-sleep deep rest (NSDR) and how it can improve brain and body function. He explains that NSDR protocols involve deliberate and directed shifts towards deeper relaxation, such as meditation, yoga nidra, and hypnosis. Andrew highlights hypnosis as a unique NSDR tool that can be directed towards specific goals and outcomes, promoting not just deep relaxation but also accelerating plasticity and learning within the brain.

   

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5. Recovery and Restoration: NSDR can be a useful restorative tool to recover sleep you may not have gotten at night, providing physical and neurochemical benefits as well as psychological relief 2.

6. Emotional Stability and Wakefulness: After emerging from NSDR, one may experience more wakefulness, the ability to be more attentive, and a reset of emotional stability, making it easier to fall asleep when desired 5.

7. General Restorative Benefits: Even for those without sleep or anxiety issues, NSDR can refresh the user to refocus on work or other activities 2.

These protocols can be easily incorporated into one’s daily routine as a zero-cost resource and are supported by sound scientific research. Regular practice is emphasized to achieve the maximum benefits.