What is non-sleep deep rest? (NSDR)

Non-Sleep Deep Rest (NSDR) is a term coined by Andrew Huberman to describe various practices that induce a state of deep relaxation without falling asleep. These practices include meditation, yoga nidra, and hypnosis. NSDR is particularly noted for its ability to enhance brain function, accelerate learning, and decrease anxiety.

NSDR protocols are designed to shift your state towards relaxation, which not only promotes deep rest but also has the potential to improve focus and facilitate brain plasticity. One noteworthy protocol within NSDR is hypnosis, which can be directed towards specific goals and outcomes, making it unique in its targeted approach: it facilitates relaxation, enhances focus, and accelerates brain plasticity 1.

These practices are beneficial as they do not only help in relaxation but also support cognitive health and can be a zero-cost tool for restoring mental and physical vigor, as well as improving sleep quality. Practicing NSDR can be a valuable part of managing daily stress and enhancing overall wellness 2.

To practice Non-Sleep Deep Rest (NSDR), you can follow these guidelines provided by Andrew Huberman:

1. Choose a Protocol: NSDR includes various protocols such as meditation, yoga nidra, and hypnosis. Each protocol is designed to shift you towards a state of deep relaxation.

2. Yoga Nidra: This involves lying down with minimal movement, focusing on long exhale breathing. This can be done using various scripts available online.

3. Hypnosis: This is a more targeted approach within NSDR that can be directed toward specific goals and outcomes. Hypnosis protocols are available online and can be used to promote deep relaxation while enhancing brain functions such as plasticity and learning.

4. Using Online Resources: There are NSDR scripts available on YouTube. You can find a specific script by searching for "Huberman NSDR" on YouTube. This includes a 10-minute NSDR session read by Andrew Huberman himself, which is free of cost. This can be particularly useful if you've had insufficient sleep or are feeling stressed and need to restore your energy levels 1 2.

5. Routine: Incorporating NSDR into your daily routine, ideally for about 10-30 minutes, can help reset stress levels and improve overall mental and physical vigor.

By incorporating these NSDR practices into your routine, you can effectively enhance relaxation, focus, and learning capabilities.