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

1. https://www.hubermanlab.com/topics/nsdr-meditation-and-breathwork

2. https://www.hubermanlab.com/nsdr