What is non-sleep deep rest? (NSDR)

Non-sleep deep rest (NSDR) is an umbrella term for practices that guide you into deep relaxation while you remain awake. Examples include meditation, yoga nidra, and hypnosis; yoga nidra commonly involves lying still, body scanning, and relaxed breathing. 1 2

• NSDR, focus, brain plasticity, learning, and memory: It is described as restorative and potentially supportive of learning and neuroplasticity. A 20-minute NSDR session or shallow nap after learning has been associated with improved learning and retention. 3 4 5
• Restoration and dopamine: NSDR can restore cognitive and physical vigor; research discussed in the episodes found increased dopamine availability after yoga nidra/NSDR. 6 7
• Hypnosis for specific outcomes: Hypnosis is included as an NSDR practice and can be directed toward particular goals, such as focus, creativity, sleep, pain, or anxiety. 8