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Non-Sleep Deep Rest Explained & Why Sleep is Supreme
Learn how non-sleep deep rest boosts focus, recovery and calm, why it’s trending and why it should never replace a full night’s sleep.
Written by
Gabriel Tan
The wellness world is buzzing about non-sleep deep rest (NSDR). It was popularized by neuroscientist Dr. Andrew Huberman and this practice is gaining traction among high performers for its ability to improve mental clarity, boost recovery and reduce stress in minutes.
But while NSDR is powerful, it should never be mistaken for a substitute for quality sleep.
What is NSDR?
NSDR is a set of techniques that help the body and mind enter a deeply restful state while remaining awake.
It draws from practices like yoga nidra, guided meditation and breathwork. These sessions often involve lying down, closing your eyes and listening to audio guidance that takes you through slow breathing and body awareness exercises.
The goal is to lower stress hormones, reduce mental chatter and shift your nervous system into a parasympathetic state. Yes, that's the same “rest and digest” mode that supports recovery and repair when you're asleep.
The Benefits of NSDR
Improved Focus & Cognitive Response
NSDR has been shown to increase dopamine levels in the brain, which can enhance motivation, alertness and mental performance. Many people report feeling more energized and able to focus after just a 10 to 30-minute session.
Stress Reduction & Nervous System Reset
The slow breathing and guided relaxation lower cortisol levels and quiet the sympathetic “fight-or-flight” response. This can lead to reduced anxiety and an improved mood.
Physical Recovery & Muscle Relaxation
By bringing the body into a low-stress state, NSDR promotes better circulation, reduces muscle tension and supports recovery after intense training or physical exertion.
Improved Sleep Quality
Ironically, practicing NSDR during the day can help improve sleep at night. It teaches the body how to relax deeply, making it easier to fall asleep and stay asleep.
NSDR is Not a Replacement for Sleep
While NSDR mimics some of the restorative brain and body states found in deep sleep, it does not trigger the full spectrum of physiological processes that occur during actual sleep.
Sleep is when your brain consolidates memories, clears out metabolic waste, balances hormones and repairs tissues at a cellular level.
NSDR simply cannot replicate these critical biological functions.
Think of NSDR as a powerful supplement to your recovery toolkit, not a replacement for the main event. Just as taking a vitamin doesn’t replace eating whole foods. And similarly, NSDR can’t replace your nightly 7 to 9 hours of restorative sleep.
How to Incorporate NSDR into Your Routine
Morning recharge: Use NSDR after waking to clear brain fog and set the tone for the day.
Afternoon reset: Instead of reaching for coffee, take 10 to 20 minutes for NSDR to refresh your focus.
Pre-bed wind-down: Practice NSDR in the evening to relax the body and prepare for restful sleep.
Consistency is key.
Start with short, guided sessions a few times a week and adjust as needed. Free NSDR scripts and recordings are available on the Huberman Lab website and YouTube.
Final Word
NSDR is a science-backed, low-effort way to recharge your brain, lower stress and improve recovery.
It’s a valuable tool for high performers and everyday wellness seekers alike. But it works best as a complement to, not a replacement for, high-quality sleep.
If you want to optimize your health for the long term, keep NSDR in your toolbox and your nightly sleep as your foundation.
Related Articles
Struggling with Deep Sleep? Here's What You Might Be Missing
What You Should Know About Sleep Cycles & Their Impact on Your Health
Resources
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Non-Sleep Deep Rest Explained & Why Sleep is Supreme
Learn how non-sleep deep rest boosts focus, recovery and calm, why it’s trending and why it should never replace a full night’s sleep.
Written by
Gabriel Tan
The wellness world is buzzing about non-sleep deep rest (NSDR). It was popularized by neuroscientist Dr. Andrew Huberman and this practice is gaining traction among high performers for its ability to improve mental clarity, boost recovery and reduce stress in minutes.
But while NSDR is powerful, it should never be mistaken for a substitute for quality sleep.
What is NSDR?
NSDR is a set of techniques that help the body and mind enter a deeply restful state while remaining awake.
It draws from practices like yoga nidra, guided meditation and breathwork. These sessions often involve lying down, closing your eyes and listening to audio guidance that takes you through slow breathing and body awareness exercises.
The goal is to lower stress hormones, reduce mental chatter and shift your nervous system into a parasympathetic state. Yes, that's the same “rest and digest” mode that supports recovery and repair when you're asleep.
The Benefits of NSDR
Improved Focus & Cognitive Response
NSDR has been shown to increase dopamine levels in the brain, which can enhance motivation, alertness and mental performance. Many people report feeling more energized and able to focus after just a 10 to 30-minute session.
Stress Reduction & Nervous System Reset
The slow breathing and guided relaxation lower cortisol levels and quiet the sympathetic “fight-or-flight” response. This can lead to reduced anxiety and an improved mood.
Physical Recovery & Muscle Relaxation
By bringing the body into a low-stress state, NSDR promotes better circulation, reduces muscle tension and supports recovery after intense training or physical exertion.
Improved Sleep Quality
Ironically, practicing NSDR during the day can help improve sleep at night. It teaches the body how to relax deeply, making it easier to fall asleep and stay asleep.
NSDR is Not a Replacement for Sleep
While NSDR mimics some of the restorative brain and body states found in deep sleep, it does not trigger the full spectrum of physiological processes that occur during actual sleep.
Sleep is when your brain consolidates memories, clears out metabolic waste, balances hormones and repairs tissues at a cellular level.
NSDR simply cannot replicate these critical biological functions.
Think of NSDR as a powerful supplement to your recovery toolkit, not a replacement for the main event. Just as taking a vitamin doesn’t replace eating whole foods. And similarly, NSDR can’t replace your nightly 7 to 9 hours of restorative sleep.
How to Incorporate NSDR into Your Routine
Morning recharge: Use NSDR after waking to clear brain fog and set the tone for the day.
Afternoon reset: Instead of reaching for coffee, take 10 to 20 minutes for NSDR to refresh your focus.
Pre-bed wind-down: Practice NSDR in the evening to relax the body and prepare for restful sleep.
Consistency is key.
Start with short, guided sessions a few times a week and adjust as needed. Free NSDR scripts and recordings are available on the Huberman Lab website and YouTube.
Final Word
NSDR is a science-backed, low-effort way to recharge your brain, lower stress and improve recovery.
It’s a valuable tool for high performers and everyday wellness seekers alike. But it works best as a complement to, not a replacement for, high-quality sleep.
If you want to optimize your health for the long term, keep NSDR in your toolbox and your nightly sleep as your foundation.
Related Articles
Struggling with Deep Sleep? Here's What You Might Be Missing
What You Should Know About Sleep Cycles & Their Impact on Your Health
Resources
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
Non-Sleep Deep Rest Explained & Why Sleep is Supreme
Learn how non-sleep deep rest boosts focus, recovery and calm, why it’s trending and why it should never replace a full night’s sleep.
Written by
Gabriel Tan
The wellness world is buzzing about non-sleep deep rest (NSDR). It was popularized by neuroscientist Dr. Andrew Huberman and this practice is gaining traction among high performers for its ability to improve mental clarity, boost recovery and reduce stress in minutes.
But while NSDR is powerful, it should never be mistaken for a substitute for quality sleep.
What is NSDR?
NSDR is a set of techniques that help the body and mind enter a deeply restful state while remaining awake.
It draws from practices like yoga nidra, guided meditation and breathwork. These sessions often involve lying down, closing your eyes and listening to audio guidance that takes you through slow breathing and body awareness exercises.
The goal is to lower stress hormones, reduce mental chatter and shift your nervous system into a parasympathetic state. Yes, that's the same “rest and digest” mode that supports recovery and repair when you're asleep.
The Benefits of NSDR
Improved Focus & Cognitive Response
NSDR has been shown to increase dopamine levels in the brain, which can enhance motivation, alertness and mental performance. Many people report feeling more energized and able to focus after just a 10 to 30-minute session.
Stress Reduction & Nervous System Reset
The slow breathing and guided relaxation lower cortisol levels and quiet the sympathetic “fight-or-flight” response. This can lead to reduced anxiety and an improved mood.
Physical Recovery & Muscle Relaxation
By bringing the body into a low-stress state, NSDR promotes better circulation, reduces muscle tension and supports recovery after intense training or physical exertion.
Improved Sleep Quality
Ironically, practicing NSDR during the day can help improve sleep at night. It teaches the body how to relax deeply, making it easier to fall asleep and stay asleep.
NSDR is Not a Replacement for Sleep
While NSDR mimics some of the restorative brain and body states found in deep sleep, it does not trigger the full spectrum of physiological processes that occur during actual sleep.
Sleep is when your brain consolidates memories, clears out metabolic waste, balances hormones and repairs tissues at a cellular level.
NSDR simply cannot replicate these critical biological functions.
Think of NSDR as a powerful supplement to your recovery toolkit, not a replacement for the main event. Just as taking a vitamin doesn’t replace eating whole foods. And similarly, NSDR can’t replace your nightly 7 to 9 hours of restorative sleep.
How to Incorporate NSDR into Your Routine
Morning recharge: Use NSDR after waking to clear brain fog and set the tone for the day.
Afternoon reset: Instead of reaching for coffee, take 10 to 20 minutes for NSDR to refresh your focus.
Pre-bed wind-down: Practice NSDR in the evening to relax the body and prepare for restful sleep.
Consistency is key.
Start with short, guided sessions a few times a week and adjust as needed. Free NSDR scripts and recordings are available on the Huberman Lab website and YouTube.
Final Word
NSDR is a science-backed, low-effort way to recharge your brain, lower stress and improve recovery.
It’s a valuable tool for high performers and everyday wellness seekers alike. But it works best as a complement to, not a replacement for, high-quality sleep.
If you want to optimize your health for the long term, keep NSDR in your toolbox and your nightly sleep as your foundation.
Related Articles
Struggling with Deep Sleep? Here's What You Might Be Missing
What You Should Know About Sleep Cycles & Their Impact on Your Health
Resources
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
Non-Sleep Deep Rest Explained & Why Sleep is Supreme
Learn how non-sleep deep rest boosts focus, recovery and calm, why it’s trending and why it should never replace a full night’s sleep.
Written by
Gabriel Tan
The wellness world is buzzing about non-sleep deep rest (NSDR). It was popularized by neuroscientist Dr. Andrew Huberman and this practice is gaining traction among high performers for its ability to improve mental clarity, boost recovery and reduce stress in minutes.
But while NSDR is powerful, it should never be mistaken for a substitute for quality sleep.
What is NSDR?
NSDR is a set of techniques that help the body and mind enter a deeply restful state while remaining awake.
It draws from practices like yoga nidra, guided meditation and breathwork. These sessions often involve lying down, closing your eyes and listening to audio guidance that takes you through slow breathing and body awareness exercises.
The goal is to lower stress hormones, reduce mental chatter and shift your nervous system into a parasympathetic state. Yes, that's the same “rest and digest” mode that supports recovery and repair when you're asleep.
The Benefits of NSDR
Improved Focus & Cognitive Response
NSDR has been shown to increase dopamine levels in the brain, which can enhance motivation, alertness and mental performance. Many people report feeling more energized and able to focus after just a 10 to 30-minute session.
Stress Reduction & Nervous System Reset
The slow breathing and guided relaxation lower cortisol levels and quiet the sympathetic “fight-or-flight” response. This can lead to reduced anxiety and an improved mood.
Physical Recovery & Muscle Relaxation
By bringing the body into a low-stress state, NSDR promotes better circulation, reduces muscle tension and supports recovery after intense training or physical exertion.
Improved Sleep Quality
Ironically, practicing NSDR during the day can help improve sleep at night. It teaches the body how to relax deeply, making it easier to fall asleep and stay asleep.
NSDR is Not a Replacement for Sleep
While NSDR mimics some of the restorative brain and body states found in deep sleep, it does not trigger the full spectrum of physiological processes that occur during actual sleep.
Sleep is when your brain consolidates memories, clears out metabolic waste, balances hormones and repairs tissues at a cellular level.
NSDR simply cannot replicate these critical biological functions.
Think of NSDR as a powerful supplement to your recovery toolkit, not a replacement for the main event. Just as taking a vitamin doesn’t replace eating whole foods. And similarly, NSDR can’t replace your nightly 7 to 9 hours of restorative sleep.
How to Incorporate NSDR into Your Routine
Morning recharge: Use NSDR after waking to clear brain fog and set the tone for the day.
Afternoon reset: Instead of reaching for coffee, take 10 to 20 minutes for NSDR to refresh your focus.
Pre-bed wind-down: Practice NSDR in the evening to relax the body and prepare for restful sleep.
Consistency is key.
Start with short, guided sessions a few times a week and adjust as needed. Free NSDR scripts and recordings are available on the Huberman Lab website and YouTube.
Final Word
NSDR is a science-backed, low-effort way to recharge your brain, lower stress and improve recovery.
It’s a valuable tool for high performers and everyday wellness seekers alike. But it works best as a complement to, not a replacement for, high-quality sleep.
If you want to optimize your health for the long term, keep NSDR in your toolbox and your nightly sleep as your foundation.
Related Articles
Struggling with Deep Sleep? Here's What You Might Be Missing
What You Should Know About Sleep Cycles & Their Impact on Your Health
Resources
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
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(For 2)
$798
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/year
or 4 interest-free payments of $167*
Pricing for members in NY, NJ & RI may vary.
Checkout with HSA/FSA
Secure, private platform
What's included
1 Comprehensive lab test (Core)
One appointment, test at 2,000+ labs nationwide
Personalized health insights & action plan
In-depth recommendations across exercise, nutrition, and supplements
1:1 Consultation
Meet with your dedicated care team to review your results and define next steps
Lifetime health record tracking
Upload past labs and monitor your progress over time
Biological age analysis
See how your body is aging and what’s driving it
Order add-on tests and scans anytime
Access to advanced diagnostics at discounted rates for members
Concierge-level care, made accessible.
Valentine's Offer: Get $75 off your membership
Codeveloped with experts at MIT & Stanford
Less than $1/ day
Billed annually - cancel anytime
Bundle options:
Individual
$399
$324
/year
or 4 interest-free payments of $87.25*
Duo Bundle (For 2)
$798
$563
/year
or 4 interest-free payments of $167*
Pricing for members in NY, NJ & RI may vary.
Checkout with HSA/FSA
Secure, private platform
What's included
1 Comprehensive lab test (Core)
One appointment, test at 2,000+ labs nationwide
Personalized health insights & action plan
In-depth recommendations across exercise, nutrition, and supplements
1:1 Consultation
Meet with your dedicated care team to review your results and define next steps
Lifetime health record tracking
Upload past labs and monitor your progress over time
Biological age analysis
See how your body is aging and what’s driving it
Order add-on tests and scans anytime
Access to advanced diagnostics at discounted rates for members
Concierge-level care, made accessible.
Valentine's Offer: Get $75 off your membership
Codeveloped with experts at MIT & Stanford
Less than $1/ day
Billed annually - cancel anytime
Bundle options:
Individual
$399
$324
/year
or 4 payments of $87.25*
Duo Bundle
(For 2)
$798
$563
/year
or 4 payments of $167*
Pricing for members in NY, NJ & RI may vary.
Checkout with HSA/FSA
Secure, private platform