< shift/library / Recovery & Mental Performance

Non-Sleep Deep Rest (NSDR)

Recovery & Mental Performance · Beginner · 10-20 minutes daily

What is Non-Sleep Deep Rest (NSDR)?

A guided relaxation protocol coined by neuroscientist Andrew Huberman that induces deep rest without sleep. Combines elements of yoga nidra, hypnosis, and body scanning to restore dopamine levels, reduce cortisol, and enhance learning capacity. Practitioners report it replaces 1-2 hours of lost sleep in just 10-20 minutes. Hugely popular on r/Biohacking and r/productivity.

Is there evidence for it?

EVIDENCEStrong — Stanford research, peer-reviewed studies on yoga nidra

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

  1. 1.Lie down in a quiet space, close your eyes
  2. 2.Follow a guided NSDR audio (Huberman's free protocols on YouTube/Spotify)
  3. 3.Focus on breathing: slow inhales, extended exhales
  4. 4.Perform a progressive body scan from feet to head, releasing tension
  5. 5.Maintain awareness without falling asleep — the goal is the hypnagogic state between wake and sleep
  6. 6.Session lasts 10-30 minutes depending on protocol chosen
  7. 7.Best done after a learning session (consolidates memory) or midday (replaces nap)

How long does it take?

10-20 minutes daily.

Is it hard to start?

Beginner.

PRACTICE ITRest without guilt — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: r/Biohacking, r/productivity, Huberman Lab
recovery · sleep · focus · dopamine · stress · neuroscience · free
> find what fits you

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.