What is non-sleep deep rest? (NSDR)

Non-sleep deep rest (NSDR) is an umbrella term for guided practices that keep the body still while shifting the brain and body toward deep relaxation—without requiring sleep. 1 2

• Practices: NSDR includes practices such as meditation, yoga nidra, and hypnosis. Yoga nidra-style sessions may use a body scan and long-exhale breathing. 3 4
• Learning and brain plasticity: A 20-minute NSDR session after roughly a 90-minute learning bout has been associated with faster learning and better retention. 5
• Other reported effects: NSDR has been linked to increased dopamine availability and may help restore vigor, support sleep, and train self-directed relaxation and regulation. 6 7
• Equipment and supplements: NSDR requires no device and nothing to ingest; it can be practiced with a guided script. 8