Written by Lauren Munton, CPO, Co-Founder

In a fast-paced world where stress is a constant companion, finding effective ways to recharge is essential. Dr. Andrew Huberman, a neuroscientist and professor at Stanford, introduces a game-changing practice called Non-Sleep Deep Rest (NSDR). In his article on the Huberman Lab website, he dives into this science-backed protocol that promotes relaxation, enhances neuroplasticity, and boosts overall well-being without requiring a nap. Let’s explore NSDR, its benefits, and how you can incorporate it into your daily life.

What is NSDR?

NSDR is a term coined by Dr. Huberman to describe a state of deep relaxation achieved through specific protocols, such as guided meditation or self-directed relaxation techniques. Unlike sleep, NSDR allows you to remain awake while entering a restorative state that mimics some of the brain’s restorative processes during sleep. It’s a powerful tool for anyone looking to reduce stress, improve focus, or accelerate learning.

The practice typically involves lying down, closing your eyes, and following a guided script or focusing on intentional breathing and body awareness. Sessions can last anywhere from 10 to 30 minutes, making NSDR an accessible practice for even the busiest schedules.

The Science Behind NSDR

Dr. Huberman explains that NSDR taps into the body’s parasympathetic nervous system, which promotes calmness and recovery. By slowing your heart rate and reducing cortisol levels, NSDR creates an optimal environment for mental and physical restoration. Studies cited in the article show that NSDR can enhance neuroplasticity—the brain’s ability to rewire itself—making it a valuable tool for learning new skills or recovering from intense cognitive tasks.

NSDR also boosts dopamine levels, the neurotransmitter associated with motivation and reward. This explains why many people feel refreshed and energized after an NSDR session, ready to tackle their day with renewed clarity.

Key Benefits of NSDR

• Stress Reduction: NSDR lowers stress by calming the nervous system, helping you feel more grounded.

• Improved Sleep Quality: Regular NSDR practice can enhance your ability to fall asleep and stay asleep.

• Enhanced Learning: By promoting neuroplasticity, NSDR helps you retain information and master new skills faster.

• Increased Energy and Focus: A short NSDR session can replace the need for caffeine or naps, providing a quick mental reset.

• Emotional Resilience: NSDR fosters mindfulness, helping you manage emotions and respond to challenges with greater ease.

How to Practice NSDR

Ready to try NSDR? Dr. Huberman provides a step-by-step guide to get started:

• Find a Quiet Space: Lie down on a bed, yoga mat, or comfortable surface. Use a pillow if needed.

• Close Your Eyes: This helps reduce external stimuli and promotes relaxation.

• Follow a Guided Protocol: Listen to an NSDR script (available on the Huberman Lab website or platforms like YouTube) or practice self-guided relaxation by focusing on slow, deep breaths.

• Scan Your Body: Mentally scan your body from head to toe, noticing sensations without judgment.

• Stay Present: If your mind wanders, gently bring it back to your breath or the guided instructions.

• Set a Timer: Start with 10-20 minutes and adjust based on your needs.

Dr. Huberman emphasizes that consistency is key. Practicing NSDR daily or a few times a week can amplify its benefits over time.

Why NSDR Matters Now

In today’s hyper-connected world, our brains are constantly bombarded with information, leading to mental fatigue and burnout. NSDR offers a practical, science-backed solution to counter these effects. Whether you’re a student cramming for exams, a professional juggling deadlines, or simply someone seeking more balance, NSDR can be a lifeline to better mental and physical health.

Final Thoughts

Non-Sleep Deep Rest is more than just a relaxation technique—it’s a powerful tool to enhance your brain’s performance, manage stress, and improve your quality of life. As Dr. Huberman’s article highlights, NSDR is accessible to everyone, requiring no special equipment or extensive training. By dedicating just a few minutes a day to this practice, you can unlock profound benefits that ripple across all areas of your life.

Ready to give NSDR a try? Visit the Huberman Lab NSDR page for free guided protocols and dive into the science of deep rest. Your mind and body will thank you.