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Non-Sleep Deep Rest (NSDR / Yoga Nidra)

recovery · easy · 10-20 minutes

What is Non-Sleep Deep Rest (NSDR / Yoga Nidra)?

A guided 10-20 minute protocol of body scanning and deep relaxation while awake. Restores dopamine levels, enhances learning, and provides recovery equivalent to a nap without grogginess.

Is there evidence for it?

EVIDENCEstrong

How do you do Non-Sleep Deep Rest (NSDR / Yoga Nidra)?

  1. 1.Lie down in a comfortable position (bed, floor, couch)
  2. 2.Use a free NSDR script: YouTube 'Huberman NSDR' or Insight Timer app
  3. 3.Follow the body scan from feet to head — don't try to sleep
  4. 4.If your mind wanders, gently return to the body sensations
  5. 5.Do after learning sessions, midday energy dips, or poor sleep nights

How long does it take?

10-20 minutes.

Is it hard to start?

easy.

PRACTICE ITRest without guilt — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Dr. Andrew Huberman (Stanford), traditional Yoga Nidra
recovery · sleep · energy · focus · learning · performance
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.