Non-Sleep Deep Rest (NSDR)

Overview

Andrew Huberman popularized the term NSDR (Non-Sleep Deep Rest) to describe practices like yoga nidra that put the brain into a state similar to sleep while remaining conscious. These practices can restore dopamine levels, reduce anxiety, and improve learning without requiring actual sleep.

How to Follow This Protocol

1. 1

   Step 1: Find a Guided Practice

   Search for 'NSDR' or 'Yoga Nidra' on YouTube. Huberman has a free 10-minute NSDR script available. Alternatively, use apps like Reveri.

   Note: Start with 10-minute sessions
2. 2

   Step 2: Create the Right Environment

   Lie down in a comfortable position. Dim lights or use an eye mask. Use headphones for the audio guide. Room temperature should be comfortable.

3. 3

   Step 3: Follow the Guide

   The practice involves body scanning, breath awareness, and intention setting. Don't worry about doing it 'right'—the goal is simply to follow along and relax.

   10-30 minutes
4. 4

   Step 4: Optimal Timing

   Use NSDR when you feel tired but can't sleep, after learning something new (enhances consolidation), or when experiencing afternoon energy dips.

   Note: Can replace or supplement afternoon naps