Non-Sleep Deep Rest (NSDR): What It Is + How to Use It

Non-sleep deep rest is a guided relaxation protocol that puts your body into a state of deep recovery without falling asleep. Here's what NSDR actually does, how to use it, and which session length fits your situation.

1. NSDR is a guided protocol that triggers deep rest while you stay conscious
2. It works by activating your parasympathetic nervous system through body scanning and breath cues
3. Research shows it increases dopamine, lowers cortisol, and improves focus
4. Start with a 10-minute session and build from there
5. It's different from napping (no grogginess) and different from meditation (guided, body-focused)
6. Best used midday for energy, before bed for sleep, or after stress for recovery

Non-sleep deep rest is a term coined by neuroscientist Andrew Huberman, PhD at Stanford University. It describes a category of guided protocols that bring your body into a restful state similar to the early stages of sleep, without actually falling asleep.

The name matters. NSDR is deliberately not called meditation, napping, or yoga nidra (although it draws heavily from yoga nidra). Huberman created the term to strip away the spiritual connotations and focus on what the practice actually does at the physiological level: it shifts your nervous system from sympathetic (activated) to parasympathetic (rest and recovery) mode.

How NSDR Differs from Sleep

During sleep, you lose conscious awareness and cycle through light, deep, and REM stages. During NSDR, you stay aware. Your body relaxes deeply, your brain shifts toward slower wave patterns (similar to the transition between wakefulness and sleep), but you can end the session anytime and return to full alertness without grogginess.

This is the key practical advantage: a 20-minute nap often leaves you groggy for 30 minutes afterward. A 20-minute NSDR session leaves you alert within seconds of finishing.

How NSDR Differs from Meditation

Here's what most people get wrong about NSDR: they assume it's rebranded meditation. It's not. Meditation typically asks you to focus on a single object (breath, mantra, sensation) and return to it when your mind wanders. NSDR uses a guided audio track that walks you through a sequence of body awareness cues, breath adjustments, and intentional relaxation. You follow instructions rather than generating focus on your own.

This makes NSDR more accessible for people who struggle with traditional meditation. There's less "try to quiet your mind" and more "follow the guide."

NSDR and Yoga Nidra

Let me be direct about this: NSDR and yoga nidra are closely related. Yoga nidra (Sanskrit for "yogic sleep") is the original practice, developed centuries ago. NSDR is Huberman's modern reframing that strips out the spiritual elements (intention setting, chakra references) and focuses on the neuroscience.

In practice, many NSDR recordings follow the same basic structure as yoga nidra: lie down, follow a guided body scan, use directed breathing, and remain in a conscious but deeply relaxed state. The difference is mostly in framing and language, not technique.

NSDR works by activating your parasympathetic nervous system through three mechanisms that work together.

1. Body Scanning Shifts Attention Inward

When a guide directs your attention to specific body parts in sequence (feet, legs, torso, arms, face), it pulls your focus away from external stressors and internal mental chatter. This inward shift reduces sympathetic nervous system activity. Your brain stops scanning for threats and starts processing body signals instead.

2. Guided Breathing Activates the Vagus Nerve

NSDR protocols include breathing cues that extend the exhale relative to the inhale. As with the physiological sigh, this extended exhale pattern directly activates the vagus nerve, which sends a "safe to rest" signal from body to brain.

3. Progressive Relaxation Releases Muscle Tension

The guided instructions systematically relax muscle groups from feet to head. As muscles release tension, sensory feedback to the brain confirms: no threats detected, no need to stay activated. This creates a positive feedback loop where physical relaxation deepens the parasympathetic shift.

The combined result: your heart rate drops, cortisol decreases, and dopamine increases. A 2019 study published in Behavioral Brain Research found that just 13 minutes of daily yoga nidra practice enhanced attention, memory, mood, and emotional regulation in participants with no prior experience.

I've reviewed the available research on NSDR and yoga nidra. Here's what the evidence actually supports, and where it's still thin.

Strong Evidence

Dopamine increase: Huberman has cited research showing that NSDR-style protocols can increase dopamine levels by up to 65%. This is likely why people feel refreshed and motivated after a session rather than sluggish.

Cortisol reduction: A 2025 randomized controlled trial from the University of the German Federal Armed Forces Munich found that regular yoga nidra sessions (11 or 30 minutes) positively influenced cortisol levels, the primary stress hormone.

Cognitive performance: A 2024 study in Applied Psychology: Health and Well-Being found that NSDR was associated with improvements in reaction time, cognitive accuracy, and emotional balance in physically active participants.

Moderate Evidence

Sleep quality: Multiple studies report improved sleep in participants practicing yoga nidra regularly. A 2024 pilot RCT found NSDR relaxation effective in reducing anxiety and depression scores in cardiac patients, which often correlates with better sleep.

Focus and memory: The 2019 study mentioned earlier found improvements in attention and memory retention after 13 minutes of daily practice. However, the sample sizes in most studies remain small.

Honest Limitations

I'll be honest: the research base for NSDR specifically (as distinct from yoga nidra) is still young. Many studies have small sample sizes, rely on self-reported outcomes, and lack long-term follow-up. The effects are real and consistently positive, but the strength of evidence doesn't yet match well-established interventions like exercise or cognitive behavioral therapy.

What the research does show clearly: NSDR produces measurable physiological changes (heart rate, cortisol, dopamine) in the short term, and regular practice is associated with cumulative benefits.

Here's the practical guide. You don't need special equipment, training, or experience.

What You'll Need

• A quiet space where you won't be interrupted for 10 to 30 minutes
• Headphones or speakers for the guided audio
• A surface to lie down on (bed, couch, floor with mat, or reclined chair)
• A guided NSDR track (don't try to guide yourself; the audio matters)

The Protocol

1. Lie down and close your eyes. Get comfortable. Arms at your sides or on your belly. You don't need a specific posture.

2. Follow the breathing cues. The guide will slow your breathing. Don't force it. Let the audio set the pace. Typically, you'll breathe in through your nose and out through your mouth, with gradually longer exhales.

3. Follow the body scan. The guide will direct your attention to body parts in sequence. When they say "bring your attention to your left foot," just notice what you feel there. You don't need to relax it deliberately. The awareness itself triggers the release.

4. Stay awake. If you drift off, that's fine. But the goal is to stay in the space between wakefulness and sleep. You'll know you're in the right state when your body feels heavy but your mind is still tracking the guide's voice.

5. End when the guide tells you to. You'll be brought back to full awareness gradually. Don't jump up immediately. Take 30 seconds to open your eyes and sit up slowly.

Which Session Length to Start With

10 minutes: Best for beginners, midday resets, or when you're short on time. You'll feel a noticeable shift, but it's not as deep as longer sessions.

20 minutes: The sweet spot for most people. Deep enough for a full nervous system reset, short enough to fit into a lunch break. If I had to recommend one starting duration, it's this one.

30 minutes: Best for evening wind-down or recovery from significant stress. Some people use 30-minute sessions as a sleep onset tool at night.

NSDR isn't a one-size-fits-all practice. When you use it changes what you get from it.

Midday Energy Recovery (1 PM to 3 PM)

Most people hit an energy dip in the early afternoon. Instead of reaching for caffeine (which can disrupt sleep if consumed after 2 PM), a 10 to 20 minute NSDR session restores alertness without the jitters or sleep interference. This is the use case Huberman recommends most frequently.

After Stressful Events

When your nervous system is activated from a tense conversation, a difficult meeting, or bad news, NSDR helps your body complete the stress cycle. The guided protocol gives your parasympathetic system the structured input it needs to shift back to baseline.

Before Sleep

A 20 to 30 minute NSDR session before bed can ease the transition from wakefulness to sleep. If your mind tends to race at night, the guided body scan and breathing give it something structured to follow instead. Some people fall asleep during the session, which is perfectly fine.

After Poor Sleep

Here's what I found most useful: NSDR can partially compensate for a bad night's sleep. It won't replace actual sleep, but a 20-minute session can restore some of the cognitive clarity and emotional regulation you lose when you're sleep-deprived. This is especially helpful on days when you slept poorly but need to perform.

Trying to Guide Yourself

NSDR works because the external guidance keeps your attention structured. If you try to run through a body scan in your head without audio, your mind will wander and the effect is weaker. Use a guided track.

Treating It Like a Nap

The goal is conscious rest, not sleep. If you fall asleep every time, try sitting in a reclined chair instead of lying flat. A slight incline keeps you in the sweet spot between awake and asleep.

Doing It Too Late with Caffeine

If you drink coffee at 3 PM and then try NSDR at 3:30, the caffeine will fight the parasympathetic shift. Either do your NSDR before the caffeine, or wait until the caffeine effect fades (5 to 6 hours for most people).

Expecting Immediate Results

Some people feel a clear shift on their first session. Others need 3 to 5 sessions before the protocol "clicks." The science of NSDR suggests that regular practice builds the neural pathways that make the relaxation response faster and deeper over time.

Best for most people: NSDR offers the deepest state change in 10 to 20 minutes with the least effort. If you want quicker relief, use the physiological sigh. If you need something longer and more contemplative, yoga nidra gives you the same protocol with added intention-setting.

NSDR works best when you follow a guided audio protocol rather than trying to do it on your own. The track handles the pacing, the body scan sequence, and the breathing cues so you can focus on resting.

• 10-minute tracks for a quick midday reset
• 20-minute tracks for a full nervous system recovery
• 30-minute tracks for deep rest or sleep onset

Try a free NSDR track and see how your body responds.

Is NSDR the same as yoga nidra?

Mostly yes. NSDR is Andrew Huberman's modern reframing of yoga nidra that strips out spiritual elements and focuses on neuroscience. The core technique (guided body scan, controlled breathing, conscious relaxation) is the same. The language and framing are different.

Can NSDR replace sleep?

No. NSDR can help compensate for a bad night by restoring some cognitive function and emotional regulation, but it doesn't provide the full restorative benefits of actual sleep (memory consolidation, immune function, tissue repair). Think of it as a supplement to sleep, not a substitute.

How often should I do NSDR?

Daily practice produces the best results. Huberman recommends 10 to 30 minutes per day. If daily feels like too much, start with 3 sessions per week and build from there. Consistency matters more than session length.

Can NSDR help with anxiety?

Research suggests yes. The parasympathetic activation and cortisol reduction from NSDR can reduce acute anxiety symptoms. A 2024 pilot study found NSDR effective in reducing anxiety scores in cardiac patients. However, NSDR is a regulation tool, not a treatment for clinical anxiety disorders. If anxiety is persistent or severe, work with a healthcare provider.

What if I fall asleep during NSDR?

That's fine. It means your body needed sleep more than rest. If it happens consistently and you want to stay awake, try a shorter session, sit slightly upright, or practice earlier in the day when you're less tired.

• Huberman Lab. "Non-Sleep Deep Rest (NSDR)." Huberman Lab
• Boukhris, O., et al. "The acute effects of nonsleep deep rest on perceptual responses, physical, and cognitive performance." Applied Psychology: Health and Well-Being, 2024. Wiley
• Moszeik, E.N., et al. "Effectiveness of a short Yoga Nidra meditation on stress, sleep, and well-being." Behavioral Brain Research, 2019.
• University of the German Federal Armed Forces Munich. "The Effects of an Online Yoga Nidra Meditation on Subjective Well-Being and Diurnal Salivary Cortisol." 2025. PMC
• PMC. "Non-Sleep Deep Rest Relaxation and Virtual Reality Therapy for Psychological Outcomes in Patients with Coronary Artery Disease." 2024. PMC