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Huberman NSDR Protocol (10-Minute Version)

biohacking · easy · 10 minutes per session

What is Huberman NSDR Protocol (10-Minute Version)?

Huberman's favorite recovery tool: a specific 10-minute Non-Sleep Deep Rest script that restores dopamine by 65%, compensates for lost sleep, and accelerates motor learning. Better than napping because you stay conscious and can do it anywhere.

Is there evidence for it?

EVIDENCEstrong

How do you do Huberman NSDR Protocol (10-Minute Version)?

  1. 1.Find Huberman's free 10-minute NSDR on YouTube (search 'Huberman NSDR 10 minutes') or use the Virtusan app
  2. 2.Lie down or recline. Close your eyes. Follow the guided instructions — mostly body scanning and intentional relaxation
  3. 3.Best timing: early afternoon (1-3 PM) when energy dips, after a learning session (consolidates memory), or after a bad night's sleep
  4. 4.Keep it to 10-20 minutes. Unlike napping, there's no grogginess because you don't enter deep sleep. You can return to work immediately
  5. 5.Do this daily if possible. The dopamine restoration effect (65% increase in striatal dopamine per Kamradt et al.) means you literally get your motivation back

How long does it take?

10 minutes per session.

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 (Huberman Lab), Kamradt et al. (2015, Consciousness and Cognition — dopamine study), Richard Miller (iRest Yoga Nidra)
biohacking · energy · sleep · focus · recovery · 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.