Non-Sleep Deep Rest Could Change Your Life and Health—What Is It?
Non-sleep deep rest, also known as NSDR, helps put you in a meditative state of deep rest and relaxation.
You can score all the benefits of a power nap without going to sleep. At least that’s the premise of non-sleep deep rest, or NSDR. Perhaps unsurprisingly, non-sleep deep rest is taking off across Silicon Valley and self-help circles as a prime way to relax and opt-in to better health.
The name of this new-age-meets-old-world practice was coined by Stanford neuroscientist, Dr. Andrew Huberman. He posits NDSR to be an essential part of his daily life routine.
What is non-sleep deep rest?
“[NSDR] can access states of deep rest for the sake of falling asleep more easily and reducing stress, but also for enhancing rates of learning,” says Huberman. The balance-promoting practice has also made headlines after Google CEO, Sundar Pichai, said in an interview with the Wall Street Journal that NSDR is one of his preferred ways to relax.
It refers to a state of relaxation that can be achieved through practices such as meditation, deep breathing exercises, and yoga. NSDR is a state in which the body and mind are relaxed, but the individual remains fully aware and conscious. This type of rest can be beneficial for reducing stress, improving mental clarity, and promoting overall well-being.
What are the benefits of non-sleep deep rest?
The main takeaway from NSDR is that guiding yourself into a sleep-like stat, even briefly, lets the brain rest intensely. This intense rest has all sorts of brain-boosting benefits from increased energy without the help of supplements like caffeine gummies or other stimulants. Proponents also believe there’s a strong connection between non-sleep deep rest and enhanced creativity, memory function and overall well-being. And you can do it just about anywhere. A chair, a hammock, your kid’s mattress or even the sofa work like magic.
Huberman also suggests in a noteworthy lecture that simple 20-minute NSDR sessions can help the brain learn more quickly and increase information retention. How?, It seems non-sleep deep rest’s effect on neuroplasticity is an exciting new frontier with tangible results.
Perhaps more interesting is that NSDR may help you sleep better overall, and you don’t even have to switch your morning drink to the best instant decaf coffee.
How non-sleep deep rest improves sleep
NSDR’s positive effect on sleep is an exercise in both trust and control. When we switch from a stress mindset to one that trusts the body, mind and spirit we shift from out-of-control to in-control. This cuts down on the amount of time it takes to head off to slumberland.
Think of NSDR as a sort of pre-sleep meditative exercise. It’s the last five minutes of your yoga class all rolled up into one tight little package you can take anywhere—the shivasana you control. You don’t need a class or full hour of vinyasas to access it, either.
When you have full control over your ability to quiet the mind and turn off the stress tap, it’s easier to get into a restful, restorative sleep. Better yet, it’s easier to stay there for hours at a time.
How to to try non-sleep deep rest
Here are a few ways to achieve non-sleep deep rest:
Meditation: There are many different forms of meditation, such as mindfulness meditation, transcendental meditation, and loving-kindness meditation. Find a method that works for you and practice regularly.
Deep breathing exercises: Slow, deep breathing can help to relax the body and calm the mind. Try taking slow, deep breaths and focusing on the sensation of the breath moving in and out of your body.
Yoga: Yoga is a practice that combines physical postures, breathing exercises, and meditation. It can be a great way to achieve non-sleep deep rest.
Progressive muscle relaxation: This technique involves tensing and then relaxing different muscle groups in the body. This can help to reduce tension and promote relaxation.
Guided imagery: This technique involves using your imagination to visualize peaceful and calming scenes. This can help to reduce stress and promote relaxation.
It's important to find a quiet and comfortable place, to minimize distractions and noise. Make sure you are comfortable and warm enough. You can also use calming music or nature sounds to help you relax. Remember that finding the right technique for you may take some experimentation, and it may take time to achieve a deep restful state.
If you’re looking to try products, plenty of affordable options exist (with most being Amazon gifts under $50).
Some options to add to your rest environment include:
Magnesium drinks taken at least an hour before trying NSDR
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