Non-Sleep Deep Rest (NSDR) Protocol

Google’s CEO, Sundar Pichai, recently mentioned a relaxation technique called NSDR or Non-Sleep Deep Rest.

Meditation is something I see the value of, but I struggle to do that. Walking is very helpful to me. I find it much easier to think when I’m walking or pacing. Through the pandemic, sometimes it’s been helpful to take my dog out for a walk, and I can relax by listening to podcasts. I found these podcasts which are non-sleep deep rest, or NSDRs. So while I find it difficult to meditate, I can go to YouTube, find an NSDR video. They’re available in 10, 20 or 30 minutes, so I do that occasionally.

Here’s an example by Andrew Huberman, the Stanford neuroscientist who coined the term:

In an article, he suggests using NSDR as a learning tool:

AFTER A LEARNING BOUT, DO A NSDR (NON-SLEEP DEEP REST) PROTOCOL

Two studies (on humans) published in the last 2 years show that shallow naps and/or NSDR can enhance the rate and depth of learning. This is an easy practice to incorporate. Within 1 hour of completing a learning bout, do a short NSDR protocol. You have options as to what NSDR you choose: Reveri is a zero-cost (research tested), self-hypnosis app, or take a brief 20 minute nap, or listen to an NSDR script such as Yoga Nidra.

He recommends these two guided meditation videos:

Another article about NSDR links to some studies about related practices:

However, a growing body of peer-reviewed research does suggest a large swath of beneficial outcomes from relaxation practices such as yoga Nidra, which NSDR is essentially a rebranding of. For example:

• Practicing yoga Nidra over a period of six months is linked to significant reductions in signs of inflammation, according to a study from 2006.
• Stress and anxiety were reduced following six months of yoga Nidra practice, and practicing 30 minutes of Nidra yoga for 15 days continually can be effective for helping control hypertension.
• Yoga Nidra can serve as a form of pain relief in people with age-related lower-back pain, according to a 2017 study.
• Yoga Nidra can improve the performance and reaction time of professional athletes.
• It’s also been suggested to help regulate insomnia, menstrual irregularities, and lower blood glucose levels.
• Research has even shown that, during the COVID-19 pandemic, yoga Nidra helped uplift the mood of elderly women.

See also experimenting with powernaps and some related discussions from our forum:

• Afternoon Napping Linked to Better Mental Agility
• What is REM Sleep and Why Is It Important?
• Sleep quality, duration, and consistency – better academic performance in college students
• Results of study before sleep and after awakening
• Sleep frees the hippocampus for new memory contents
• How to learn while you sleep (using sound)

Have you tried NSDR? Leave a comment in our NSDR topic and let us know about your experiences with it!