What is NSDR or Non-Sleep Deep Rest?
Think of it as the busy person’s siesta. Whenever you need instant relief from stress or just need a quick recharge, you can just settle yourself into a quiet space, put your headphones on and tune into an NSDR audio. It sort of feels like a guided sleep meditation, but it’s not intended to help you go to sleep. Rather, it puts your mind into a deeply restorative, but alert, state for a brief period of time; and this short break can help you feel calm, focused, and more productive. It can also help to relieve anxiety and stress, and help you to get better quality sleep at night.
And it’s been making headlines after Google’s CEO, Sundar Pichai, said in an interview with the Wall Street Journal that NSDR is one of his go-to ways to relax. Embraced by biohackers, tech giants and celebs, Google’s CEO Sundar Pichai is quoted as saying that he personally uses NSDR as a tool to help find balance, “I struggle to do meditation”. Additionally, Katy Perry and Oprah Winfrey are also reported to be adopters of the technique.
Dr Andrew Huberman, a Stanford University neuroscientist, coined the term NSDR or Non-sleep deep rest; defined as a technique or group of techniques which can control the relaxation state of the nervous system. According to Huberman, NSDR can enhance the rate and depth of learning as it effectively “recharges your brain.” Additionally, “NSDR takes advantage of the fact that we can control our perception… that is which sensations we are focused on. And by doing so we can shift our brain state from thinking, from stress, from planning, from anticipation of any kind – positive or negative – to one of pure sensation and deep relaxation”.
During a state of non-sleep deep rest, the parasympathetic nervous system is activated – the same one used for sleep—a type of brain “reset” and reboot of the prefrontal cortex. Non-sleep deep rest (NSDR), occurs while the mind is awake, but the body is profoundly relaxed; reducing stress so you can take control of your state of mind.
Like sleep, brain waves slow down, but unlike sleep, the mind remains awake.
Non-sleep: You’re deeply relaxed, in what feels a little like sleep, but you aren’t quite fully unconscious, and you aren’t completely alert. When in this state, a dream-like REM state can be triggered, paralleling what occurs when fully asleep.
Deep rest: Engaging the parasympathetic nervous system, you enter a profound level of relaxation. Commonly referred to as ‘rest and digest,’ you feel calm and centred, as you automatically turn off the fight/flight/freeze/fawn survival & stress response.
How Do I Enter A State Of Nsdr?
NSDR sound like something new, but it’s been around in one form or another for thousands of years. Most likely, you’ve heard of either Yoga Nidra or hypnosis. Yoga Nidra is a version of yoga that, rather than focusing on movement by moving from pose to pose, focuses on the mind by guiding it through the five layers of self. Each layer begins to fade away, eventually sending you into a deep state of deep rest.
With hypnosis, you enter into deep rest by directing your mind into a state of relaxed calm and focus with the help of a hypnotherapist or self-hypnosis audio.
The practice of NSDR is ideal during the day, rather than before bed when a more traditional hypnosis or guided meditation designed specifically for sleep could be more helpful.
When you take an NSDR break in the day, you give your mind and body the time to experience the benefits later that day. And you don’t have to do NSDR every day to feel the beneficial effects.
How Does it Help?
Enhances memory, learning, & focus
Promotes neuroplasticity & improves cognitive function
Improves quality of sleep & promotes relaxation
Can reduce the perception of pain
Increases flow and creativity
NSDR can also help you to feel rested despite a lack of sleep. It’s particularly helpful for those working long hours or in shift work. NSDR isn’t a substitute for a regular sleep routine, but it can offer a powerful way to get the restorative effects of deep relaxation. When sleep isn’t possible. And for many of us, that’s just what we need.
Not only can the regular practice of NSDR help us feel more rested and refreshed but it can boost our concentration and aid in learning. It can help us relax, and even tap into the creative flow state. It can reduce symptoms of anxiety and worry, therefore decreasing our overall stress level. NSDR may also have other valuable benefits, such as improved cognitive function and better memory recall. Currently, research is being conducted, suggesting NSDR can provide relief from chronic pain.
So, if you are looking for a natural solution for stress, better sleep, more energy, focus, & motivation, and you’ve tried everything else, maybe it’s time to give NSDR a try.
I’m Judi. I’m a clinical hypnotherapist and iRest Yoga Nidra level 1 teacher, and I will create a bespoke NSDR program just for you. Either as a stand-alone home practice or as part of a hypnotherapy program. Work with me personally, either online from anywhere in the world via Zoom, or in my office, located in Greater Manchester, Cheshire, in Hale Village. No matter which option you choose, you will receive an NSDR audio to continue your practice, for lasting benefits. You can also enjoy the NSDR home program available immediately for instant download.
I bring together Hypnosis & Yoga Nidra to create a profound state of focused relaxation so you can press the reset button on your mind & nervous system.
