Have you ever heard of NSDR? It stands for Non-Sleep Deep Rest, a state of relaxation that is deeper than sleep and brings numerous benefits to our physical and mental health. 

NSDR is a state of relaxation where your body can fully rest and repair itself, even if you’re not asleep. It’s a great way to recharge and get the most out of your downtime. If you’ve been feeling tired and run down lately, maybe it’s time to try NSDR and give your body the rest it needs.

In this article, we will explore the benefits of NSDR and how it can improve our overall well-being. So, let’s dive in and discover the wonders of Non-Sleep Deep Rest!

What is NSDR (Non-Sleep Deep Rest)

NSDR is a form of rest that occurs when the body is relaxed, yet the mind remains alert. It involves lowering the frequency of brain waves, akin to what happens during sleep, but in this case, the individual is awake. The process of NSDR involves two phases: first, inducing a state of relaxation, and second, focusing intensely on a particular task.

Achieving deep and quick relaxation is a great way to unwind. This can be done at any time, as long as you are in a position to fully embrace relaxation. Finding a peaceful and quiet place to practice this technique is important so you can fully immerse yourself in the experience. 

Dr. Andrew Huberman, a respected neuroscientist and researcher from Stanford, has coined the term NSDR to describe this restorative state that certain experiences can induce, similar to sleep.

Health Benefits of NSDR 

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This innovative approach to rest and rejuvenation has been gaining popularity in recent years and for a good reason. By allowing your body to enter a state of deep relaxation without actually falling asleep, NSDR can help you feel more energized, focused, and ready to take on the day. 

Studies conducted within a clinical setting have indicated that practicing yoga nidra can positively impact the autonomic nervous system. 

This system regulates involuntary bodily functions, such as digestion, breathing, blood flow, and heartbeat. Research suggests this practice can improve several physiological factors, including hormonal balance, blood glucose levels, and red blood cell counts. [5]

Reduces Stress and Anxiety

According to a different study, meditation and yoga nidra are both helpful in reducing stress and anxiety. However, the study found that yoga nidra was more effective than meditation in alleviating both the cognitive and physiological symptoms of anxiety. [2]

Enhances Sleep Quality

While NSDR doesn’t directly involve sleeping, research has demonstrated that it can enhance sleep quality by decreasing insomnia, enhancing the depth and restfulness of sleep, and extending the overall duration of sleep. [6]

Emotional Regulation

Engaging in NSDR regularly can aid in emotional regulation by assisting individuals in recognizing their emotions and adopting healthier ways of coping. As a result, heightened emotional awareness can contribute to better relationships and overall wellness. [7]

Physical Health Benefits

NSDR, through its ability to alleviate stress and induce relaxation, can bring about several benefits for physical health. According to research, engaging in NSDR regularly can help reduce blood pressure levels, mitigate inflammation, and enhance the immune system’s functioning. [8]

To experience the advantages of NSDR, beginning with this technique is a wise decision. To master NSDR, it is necessary to comprehend both the intention and the proficiency required.

How to Get Non-Sleep Deep Rest? 

Dr. Huberman has identified two methods for achieving NSDR, which he calls NSDR protocols. These protocols are specific techniques that can be employed to achieve a state of non-sleep deep rest. The two NSDR protocols identified by Dr. Huberman are yoga nidra and hypnosis.

Yoga Nidra

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Yoga Nidra, also known as yogic sleep, is a type of mindfulness practice that leads to a hypnagogic state – the state of awareness that lies between being asleep and awake. Essentially, it is an incredibly deep level of intentional relaxation.

The origins of yoga nidra meditation date back to ancient times, and it is now being studied by modern science as a potential treatment for various ailments. One such area where the practice of yoga nidra has shown promise is in managing sleep disorders, including chronic insomnia. [1][2]

To engage in yoga nidra, it’s important to locate a peaceful environment without any disturbances and settle into a comfortable position. 

Once you’ve established your space, you can choose from various yoga nidra recordings on the web to focus your attention on various areas of your body until you achieve a state of being halfway conscious and halfway asleep.


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Hypnosis is a state of mind where one can achieve deep relaxation and heightened focus. This trance-like state allows individuals to disconnect from their surroundings and focus solely on their inner experiences.

Guided meditation is the starting point for both hypnosis and yoga nidra. However, hypnosis is distinct from yoga nidra because it involves suppressing consciousness, which can result in a lack of recollection of the experience.

Hypnosis involves a therapist who guides the process through speech or imagery to achieve the desired result. However, with proper training, one can practice self-hypnosis without needing a therapist’s guidance.

Therapeutic hypnosis is employed to cope with anxiety, post-traumatic stress, discomfort, and particular emotional conditions.

How Does NSDR Work? 

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NSDR operates by reducing the speed of brain waves, much like how the brain waves slow down during slow-wave sleep (SWS).

Deep sleep, also known as slow-wave sleep, is a crucial stage of the sleep cycle. It’s the third phase of non-rapid eye movement sleep (non-REM sleep) and is characterized by delta waves on an EEG, a tool used to measure brain waves.

The phase of slow-wave sleep is crucial for your body’s rejuvenation and healing process. Studies indicate that there is an increase in the release of growth hormones during this stage. This hormone is responsible for promoting tissue growth and repair, and it also contributes to improving your mental abilities. [3]

During slow-wave sleep, the activation of the parasympathetic nervous system causes a decrease in the fight-or-flight sympathetic response.

This, in turn, reduces respiratory and heart rates, bringing them back to their normal levels. As a result, there is an improvement in cardiovascular health markers, such as heart rate variability, which ultimately strengthens the health of your heart. [4]


In conclusion, exploring the benefits of NSDR has been an eye-opening experience. Not only does it promote physical and mental health, but it also enhances our cognitive abilities and improves our performance in various areas of life. 

Incorporating NSDR into our routine can lead to a more balanced and fulfilling lifestyle, allowing us to achieve our goals with greater ease and efficiency. It is definitely worth giving a try and seeing the positive impact it can have on our overall well-being.


To be exact, it’s simply an alternate term for a traditional technique known as yoga nidra, denoting yogic sleep in the ancient language of Sanskrit. 
The concept of non-sleep deep rest is basically a state of rest that is comparable to the depths of sleep but without the actual act of sleeping. It’s a condition of intense relaxation wherein both the body and mind are able to reap restorative advantages.
Typically, NSDR involves reclining comfortably while an instructor leads you through a sequence of breathing exercises that involve extended exhalations. Additionally, you may experience a body scan or progressive muscle relaxation during the session.
Regular practice of Non-Sleep Deep Rest (NSDR) can offer numerous health benefits. It has the potential to decrease stress, anxiety, and depression. Additionally, NSDR can enhance focus and improve the brain’s neuroplasticity, which is its ability to adapt and change in response to new experiences. This makes it an excellent tool to use at work or in daily life.

Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.

Editorial References and Fact-Checking

  1. Datta, K., Tripathi, M. & Mallick, H.N. Yoga Nidra: An innovative approach for management of chronic insomnia- A case report. Sleep Science Practice 1, 7 (2017). https://doi.org/10.1186/s41606-017-0009-4
  2. Ferreira-Vorkapic, C., Borba-Pinheiro, C. J., Marchioro, M., & Santana, D. (2018). The Impact of Yoga Nidra and Seated Meditation on the Mental Health of College Professors. International Journal of Yoga, 11(3), 215-223. https://doi.org/10.4103/ijoy.IJOY_57_17
  3. Reinoso Suárez F. (1999). Neurobiología del sueño de ondas lentas [The neurobiology of slow-wave sleep]. Anales de la Real Academia Nacional de Medicina, 116(1), 209–226.
  4. Daniela Grimaldi and others, Strengthening sleep–autonomic interaction via acoustic enhancement of slow oscillations, Sleep, Volume 42, Issue 5, May 2019, zsz036, https://doi.org/10.1093/sleep/zsz036
  5. Pandi-Perumal, S. R., Spence, D. W., Srivastava, N., Kanchibhotla, D., Kumar, K., Sharma, G. S., Gupta, R., & Batmanabane, G. (2022). The Origin and Clinical Relevance of Yoga Nidra. Sleep and Vigilance, 6(1), 61-84. https://doi.org/10.1007/s41782-022-00202-7
  6. Ong, J. C., Manber, R., Segal, Z., Xia, Y., Shapiro, S., & Wyatt, J. K. (2014). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep, 37(9), 1553–1563. https://doi.org/10.5665/sleep.4010
  7. Desbordes, G., Negi, L. T., Pace, T. W., Wallace, B. A., Raison, C. L., & Schwartz, E. L. (2012). Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state. Frontiers in human neuroscience, 6, 292. https://doi.org/10.3389/fnhum.2012.00292
  8. Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences1373(1), 13–24. https://doi.org/10
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Kim Monasterial, BSN

Kim is a Registered Nurse and has been a medical freelance writer for more than six years. Starting off as a writer, Kim moved to proofreading and editing all the articles posted on HealthPlugged. She’s an enthusiast for health and wellness, being one to keep herself fit and adventurous for outdoor activities. LinkedIn


  • Kim is a Registered Nurse and has been a medical freelance writer for more than six years. Starting off as a writer, Kim moved to proofreading and editing all the articles posted on HealthPlugged. She’s an enthusiast for health and wellness, being one to keep herself fit and adventurous for outdoor activities. LinkedIn


Kim is a Registered Nurse and has been a medical freelance writer for more than six years. Starting off as a writer, Kim moved to proofreading and editing all the articles posted on HealthPlugged. She’s an enthusiast for health and wellness, being one to keep herself fit and adventurous for outdoor activities. LinkedIn