As anyone who has a regular power nap will tell you, taking a short break from a busy day in order to rest is one of the best things we can do to feel more energised and less frazzled. The only problem is that this is easier said than done, with many of us either finding it impossible to go to sleep in the middle of the day – or descending into the kind of dead-to-the-world slumber that only makes us feel worse on waking.
As such, non-sleep deep rest (NSDR) may be the answer that all failed power-nappers have been searching for. NSDR – a phrase coined in 2022 by Dr Andrew Huberman, a neuroscientist at Stanford University in California – is a way to reap the benefits of a power nap without actually sleeping. The easy, 10-minute practice has exploded in popularity on social media, with even Google’s chief executive, Sundar Pichai, extolling its virtues.
“NSDR refers to a state of deep relaxation that is achieved without actually sleeping,” explains Dr Steve Allder, a consultant neurologist at Re:Cognition Health in London. “This state is typically induced through specific techniques such as meditation, guided hypnosis or yoga nidra. “NSDR aims to provide rest and recovery for the mind and body, similar to the benefits of sleep, but while the person remains awake and aware.”
Non-sleep deep rest is a wonderful way to curb stress in our hectic lives. “It’s like giving yourself a pause button to rest and rejuvenate, allowing you to feel energised without needing to actually sleep in that moment,” says Tasha Bailey, a psychotherapist and spokeswoman for the UK Council for Psychotherapy.
“Entering non-sleep deep rest, even for a short period, gives us a break from mental and sensory stimulation. These become micro-moments of rest that can leave you feeling more refreshed, focused and calm, while also improving your overall mood.”
The more time you give to NSDR in your daily routine, the more opportunities you give your nervous system to self-regulate. “In turn, a regulated nervous system reduces the time spent in the “fight-or-flight” stress response, where constant exposure to stress hormones such as cortisol can negatively affect our wellbeing and overall health,” says Bailey.
Practicing NSDR also offers several benefits for the brain. “Firstly, it enhances brain function by improving cognitive functions such as memory, learning and creativity,” says Allder. “This is achieved by allowing the brain to enter a deeply relaxed state where it can process and consolidate information more effectively.
“Short NSDR sessions can also increase focus and productivity by resetting the mind, leading to improved efficiency in daily tasks.”
Unsurprisingly, he adds, NSDR helps to ease anxiety by promoting deep relaxation. “It also aids in physical recovery by lowering the heart rate, reducing blood pressure and allowing muscles to relax and repair,” adds Allder.
While NSDR is not a substitute for sleep, it can complement it by providing additional restorative benefits. “Sleep is essential for overall health, including physical recovery, memory consolidation and immune function,” says Allder. “But NSDR can provide a quick reset during the day and help to manage stress, which in turn can help to improve sleep quality.
“In calming the nervous system during the day, it can make it easier to both fall asleep and stay asleep at night.”
How to achieve NSDR
First off, says Bailey, it is worth noting that many of us practise NSDR without even realising it. “For example, it is not uncommon to end up practicing NSDR on holiday while lounging on a beach,” she says. This is the state of deep relaxation we should be aiming for.
There are several effective techniques and lots of online resources and apps that can be used – Pichai, for example, told The Wall Street Journal that he goes on YouTube to find NSDR videos as his go-to way to switch off.
One method is yoga nidra, also known as “yogic sleep” – a guided meditation technique that takes you through different stages of relaxation, bringing you into a state of deep rest while remaining awake.
Allder says: “To practise yoga nidra, find a comfortable, quiet place to lie down and follow a guided yoga nidra session, which can be found in various apps and online platforms.”
Another simple NSDR practice is the meditative body scan. “Find a quiet room, silence your devices and sit comfortably,” says Bailey. “Set a timer for five to 10 minutes. Close your eyes and focus on each body part, starting from your head and moving down to your toes. Notice any tension or sensations you experience.”
Guided hypnosis, meanwhile, involves listening to a recording that guides you into a state of deep relaxation. “Hypnosis can help reduce stress and improve mental clarity,” says Allder. “To practise guided hypnosis, sit or lie down in a quiet place and listen to a guided hypnosis recording, focusing on the instructions to relax different parts of your body.”
Alternatively, you can try a straightforward moment of mindfulness. Allder says: “A mindfulness meditation involves focusing on the present moment, often through breathing exercises which can help to quiet the mind and achieve a state of deep rest.
“To practise mindfulness meditation, sit or lie down, close your eyes and focus on your breath, gently bringing your attention back to it whenever your mind wanders.”
Breathing exercises are another way of reaching NSDR. “Deep diaphragmatic breathing or alternate nostril breathing can induce a state of relaxation,” says Allder. “Sit or lie down comfortably, place one hand on your chest and the other on your abdomen and take slow, deep breaths, allowing your abdomen to rise and fall with each breath.”
Whatever technique you choose, Bailey recommends scheduling 10 to 15 minutes per day for NSDR. “Also, remember that creating a safe and calming environment is crucial,” she says. “This means a slightly cool room with dimmed lighting and white noise or nature sounds to mask distractions.”
“If you are apprehensive about trying NSDR, or find your mind racing while you are doing it, spend a few minutes writing down your thoughts. This ‘mind dump’ can help to clear and quiet your mind.”
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