Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
A short guided session where you lie down, stay awake and systematically relax the body while breathing slowly. It is essentially yoga nidra, rebranded for people who will not use the word yoga. Users describe recovering from a bad night, blunting an afternoon crash, or resetting before deep work, without the grogginess of a nap. Free recordings are widely available, so the only cost is the 10-20 minutes.
Who backs it
Sorted by strength of stance
- Andrew HubermanDoes it
Neuroscientist · Huberman Lab
Runs ten to twenty minute sessions to recover from short nights and to reset between work blocks, having popularized the NSDR label.
Source: Lex Fridman Podcast #435 transcript“If I don’t feel I slept enough, I do this non-sleep deep rest yoga nidra thing that I talked about a bunch. … It puts me back into a state that feels like sleep and I feel very rested.”
Lex Fridman Podcast #435 transcript (opens in a new tab) · 28 Jun 2024 - Matthew WalkerDiscusses
Sleep scientist · author of Why We Sleep
Body-scan and relaxation practices lower arousal before sleep, he has said, though he is clear they are not a substitute for sleep.
Source: The Matt Walker Podcast
Aimed at the same thing
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Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.