What is NSDR?
Non-Sleep Deep Rest (NSDR) is an umbrella term coined by neuroscientist Dr. Andrew Huberman for practices that lead to a state of deep relaxation without falling asleep completely, including yoga nidra, meditation, and hypnosis. These relaxation techniques use the body to affect the mind: rather than trying to think your way into feeling relaxed, you lean into a state of physical relaxation that your nervous system then matches. Research has shown that being awake and sleeping is more accurately considered a spectrum rather than a binary, with NSDR landing somewhere in the middle.
Unlike sleep, which is passive and unconscious, NSDR involves active engagement in techniques that promote a deeply relaxed yet awake state. Through breathing, visualization, and attention exercises, these practices decrease activity in the sympathetic nervous system while activating the parasympathetic nervous system. The practice is accessible and cost-free, requiring only guided audio or video instruction and a quiet place to lie down.
Origins & Lineage
Initially, Huberman coined “non-sleep deep rest” (NSDR) as a Westerner-friendly term for the ancient Eastern practice of yoga nidra, wanting to bring it to a wider audience that might be turned off by the spiritual connotations of its name. With time, Huberman expanded the definition of NSDR, so it is now an umbrella term that describes multiple types of deep relaxation, with yoga nidra being one type of NSDR, alongside other practices like hypnosis and types of meditation.
The foundational practice of yoga nidra itself has ancient roots. Yoga nidra is believed to be old as yoga itself in terms of history, with the first reference of it being in the Upanishads (circa 600 BCE). Yoga nidra is sometimes referred to as the third of four levels of consciousness in the Mandukya Upanishad, representing a state of dreamless sleep or undifferentiated consciousness while remaining aware.
While several components of the practice have been known since ancient times, it was not until the 1960s that an updated and systematized system of practice was introduced to the public through the writings of Swami Satyananda Saraswati. Swami Satyananda developed Yoga Nidra from the tantric practice of Nyasa, in which awareness or a mantra is systematically placed on parts of the body. However, scholarly debate exists about these origins: Dr. Mark Singleton argues that Satyananda overemphasizes the historical connection to tantric rituals and that Yoga Nidra instead owes many of its elements to early 20th-century western relaxation therapy.
Huberman, a professor of neurobiology at Stanford School of Medicine, began popularizing the NSDR terminology around 2022, discussing it widely, including on popular podcasts by Tim Ferriss and Joe Rogan. Yoga Nidra has been rebadged by various groups with minor variations and given different names, such as Non-Sleep Deep Relaxation (NSDR).
How It’s Practiced
People generally practice NSDR by lying down and listening to a guided meditation through audio or video recordings available online, with Huberman’s specific NSDR protocol involving sitting or lying down with your eyes closed and a narration of visualization and breathing exercises. Sessions typically range from 10 to 30 minutes, though it can be for as little as 13 minutes per day, practiced at any time of day.
The practice typically includes a body scan—systematically moving attention through different parts of the body from toes to head—combined with breathing awareness and visualization exercises. It’s important to practice NSDR in a comfortable position in a quiet area free from potential distractions, using calming scents, a weighted blanket, or a white noise machine to help center your mind, and wearing comfortable clothing that doesn’t pinch or feel scratchy.
Because you’re not actually falling asleep, you can practice NSDR throughout the day (even multiple times per day) without it negatively affecting your sleep at night. Unlike sleep, which is a passive and unconscious process, NSDR involves active engagement in techniques that promote a deeply relaxed yet awake state—although Huberman states that it is fine to fall asleep during practice.
NSDR Today
NSDR has gained substantial mainstream attention in recent years. Multiple high-profile people, like Google CEO Sundar Pichai, say they practice the technique. Andrew Huberman uses NSDR daily in the afternoon, in between work bouts as well as to fall back asleep during the night, and also uses NSDR when experiencing occasional sleep deprivation.
Practitioners today encounter NSDR primarily through free online resources. A collection of non-sleep deep rest (NSDR) protocols narrated by Dr. Andrew Huberman are available, all zero cost. Guided sessions are readily available on YouTube, Spotify, and meditation apps like Waking Up. Kelly Boys is a mindfulness trainer and coach who specializes in the NSDR practice of yoga nidra, offering a range of free NSDR protocols via her YouTube channel, and also providing guided NSDR and Yoga Nidra sessions through Waking Up, created by Dr. Sam Harris.
The scientific research base is growing. A study found that an hour-long NSDR session increased baseline dopamine levels in the brain by as much as 65%. In another study by Dr. Wendy Suzuki, researchers found that a daily 13-minute NSDR practice led to increased attention, working memory and recognition memory and reduced anxiety in response to psychosocial stress.
Common Misconceptions
NSDR is not sleep, nor is it intended to replace sleep. While it can help compensate for occasional sleep loss and improve sleep quality, the actual rewiring of neural circuits occurs during sleep and NSDR, suggesting complementary rather than interchangeable functions.
The term itself has created some confusion. There is a lot of confusion about the term Yoga Nidra and who developed the technique, and to understand its origin, you must know that the term has two different and distinct meanings—referring both to an ancient philosophical state of consciousness and to the modern relaxation technique. NSDR sidesteps this confusion by focusing purely on the physiological practice rather than the spiritual goal.
NSDR is also not a form of traditional meditation requiring years of training or specific spiritual beliefs. It is a secular, evidence-based protocol accessible to anyone regardless of background. Most research has centered on yoga nidra in particular, rather than NSDR in general, meaning some claimed benefits may be better established for specific practices under the NSDR umbrella than for others.
How to Begin
The most straightforward entry point is to access free guided NSDR recordings. Search for “Andrew Huberman NSDR” on YouTube or Spotify to find 10-minute, 20-minute, and 30-minute protocols narrated by Huberman himself. Kelly Boys’ YouTube channel offers additional yoga nidra sessions specifically designed as NSDR.
To reap the numerous benefits, make practicing NSDR a daily habit for at least 8 weeks. Start with a 10-minute session in the afternoon or whenever you need restoration. Find a quiet space where you won’t be disturbed, lie down in a comfortable position, close your eyes, and simply follow the verbal guidance.
No special equipment, training, or philosophy is required. The practice is designed to be self-guided through audio instruction, making it one of the most accessible tools for stress reduction, cognitive restoration, and nervous system regulation available today.