What is non-sleep deep rest? (NSDR)

Non-sleep deep rest (NSDR) is a guided relaxation practice that lets the body rest while the mind stays awake—often using stillness, a body scan, and slow, long-exhale breathing. 1

• Practices: NSDR is an umbrella term that includes yoga nidra and similar guided relaxation practices; meditation and hypnosis are also described as related forms of NSDR. 2
• Potential benefits: It may support sleep and provide restorative rest, and has been associated with replenishing dopamine and restoring cognitive and physical vigor. 3
• After learning: A 20–30-minute session of lying still and relaxing while awake is suggested as a practice; the material also describes NSDR as supporting learning and neuroplasticity, but doesn’t establish that a 20-minute session after learning improves retention. 4
• Dopamine and movement: Research discussed links NSDR or yoga nidra with increased dopamine in brain circuits involved in motor planning and execution. 5
• Free protocol: A free 10-minute NSDR script is available on YouTube by searching “NSDR” and “Huberman.” 6