What is non-sleep deep rest? (NSDR)

Non-sleep deep rest (NSDR) is an umbrella term for practices that keep the body still while the mind remains alert and guide you into deep relaxation without sleep. Examples include yoga nidra and certain forms of hypnosis and meditation. 1 2

• 1. Vigor, learning, and sleep loss: NSDR can restore cognitive and physical vigor, and may offset some sleep loss. Yoga nidra and NSDR have also been associated with benefits to learning and neuroplasticity. 3 4
• 2. Hypnosis: Hypnosis can be directed toward specific goals. It combines deep relaxation with focus, and may help access neuroplasticity and support learning. 5 6
• 3. Yoga nidra and dopamine: Research discussed in the episode found increased dopamine in the striatum or basal ganglia after yoga nidra, areas involved in motor and cognitive functions. 7 8
• 4. Sleep, anxiety, and self-regulation: NSDR may help with sleep difficulties and anxiety, while practicing self-directed relaxation can help people regulate their nervous system. 9 10