Find NSDR protocols by Andrew Huberman.

Andrew Huberman has provided various Non-Sleep Deep Rest (NSDR) protocols which you can access and follow:

1. YouTube NSDR Script by Andrew Huberman: A zero-cost 10-minute NSDR script read by Andrew Huberman is available on YouTube. You can search "Huberman NSDR" on YouTube to find this resource. This script discusses breathing techniques and perceptual changes for deep relaxation 1.

2. Daily Practice Recommendation: Andrew Huberman personally practices NSDR for 10 to 30 minutes every day, encouraging it as a useful tool for everyone, even when not sleep-deprived. It can be particularly extended to 30 or 60 minutes when sleep is insufficient 2.

3. Yoga Nidra and Hypnosis: NSDR encompasses practices like Yoga Nidra and hypnosis. Several zero-cost tools and platforms offer scripts and sessions of hypnosis and Yoga Nidra that fall under the NSDR category and are backed by research for easing into sleep and enhancing neuroplasticity 3.

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     1

     Non-Sleep Deep Rest

     00:07:03
     
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     2

     NSDR for Focus

     01:09:32
     
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     3

     Non-Sleep Deep Rest

     00:42:26
     
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     4

     NSDR Protocol Insights

     00:09:58
     
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     5

     Circadian Rhythm Hacks

     00:04:23
     
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     6

     Sleep Strategies Uncovered

     01:08:16
     

4. Made For NSDR Protocol: There's also a free NSDR resource provided by Made For, focusing on deep relaxation techniques through concise instruction, specifically created to be simple and accessible 4.

5. Variety of Resources for Different Durations: Andrew Huberman has recorded NSDR scripts of different durations with visuals of a beautiful Sydney sunrise. These will be available on the Huberman Lab Clips channel. Additionally, there's a plan to release an album on Spotify that includes NSDR protocols and meditations, if that's something users show interest in 5.

6. Other NSDR Tools: Links to NSDR protocols for sleep and anxiety, like those from Reveriehealth.com, are mentioned by Andrew Huberman. These protocols utilize the body to shift the mind into a state conducive for sleep and are available for free 6.

It's recommended to incorporate these NSDR practices according to personal needs, whether to improve sleep, manage anxiety, or engage in deep relaxation.