Non-sleep deep rest is trending.  So what is non-sleep deep rest? Essentially, it is a technique that provides the benefits of sleeping without going to sleep. While this is not a new practice, it generated a lot of buzz after Google and Alphabet CEO Sundar Pichai’s interview with the Wall Street Journal. Pichai credits non-sleep deep rest podcasts and videos for helping him to relax during the pandemic.

This post outlines the principles and benefits of non-sleep deep rest.  It also provides tips on how to incorporate the practice into your self-care program. 

Importance of a Good Night’s Sleep

Before discussing non-sleep deep rest, here is a quick review of the importance of sleep.  Sleep is essential for our mental and physical health.  A good night’s sleep allows the body and mind to recharge and prepares you for peak performance the next day.  However, we often underestimate the importance of a good night’s sleep.  According to the Department of Health and Human Services, getting enough sleep helps to:

• Maintain a healthy immune system
• Stay healthy and get sick less often
• Achieve and maintain a healthy weight
• Lower the risk for chronic diseases such as heart disease, hypertension, and type 2 diabetes
• Manage stress
• Think clearly
• Stay alert and focus during the day
• Improve mood, attitude, and outlook
• Avoid accidents and injuries
• Improve athletic performance

Statistics on Sleep and Sleep Disorders

Despite these health benefits, most American adults struggle to get the recommended nightly 7-9 hours of sleep.  Many also suffer from sleep disorders.

• 35% of adults report getting less than seven hours of sleep at night
• Almost have of adults report feeling sleepy during the day
• Women experience about 40% more insomnia over their lifetime than men
• Factory workers get less sleep than non-factory workers
• 10-30% of adults struggle with chronic insomnia
• 30-48% of older adults suffer from insomnia

Considering these sobering statistics, it’s a wonder we function adequately and maintain healthy relationships.  While some people live by the philosophy that they will get enough sleep when they die, others look desperately for solutions. 

Items to Help with NSDR and Getting to Sleep

I have a hard time getting enough quality sleep at night. Even when I fall asleep easily, I often wake up a few hours later. Here are some of the items that have improved my sleep quality.

• Weighted blanket
• Cooling bed sheets
• Sound machine
• Sleep mask
• Calming linen spray
• Thick yoga mat
• Meditation and sleep apps

What Is Non-Sleep Deep Rest (NSDR)?

Nothing replaces a good night’s sleep. However, NSDR is an excellent solution for individuals who need a quick and easy way to recharge during the day.

Dr. Andrew Huberman, a Standford University neuroscientist and researcher, coined the phrase non-sleep deep rest. Non-sleep deep rest is an excellent solution for individuals who need a quick and easy way to recharge the body and mind at any time during the day. So, what is non-sleep deep rest?  Well, it’s a way to relax and meditate to get some of the benefits of a good night’s sleep without actually going to sleep. And that’s good news for those of us who don’t get enough high-quality, deep sleep at night.

Quick Look at the Science of Non-Sleep Deep Rest

According to Dr. Huberman, the goal of NSDR is not to get you to fall asleep since it is usually practiced during the day.  Instead, it puts you into a dream-like, semi-focused state that slows brain frequency, similar to what happens during slow-wave sleep or deep sleep.  So, why is that a good thing?  Well, deep sleep is one of the four stages of sleep, and among other things, it is essential for:

• Promoting growth hormone
• Healing body tissues
• Rejuvenating the body  
• Enhancing mental capacity
• Reducing the fight-or-flight sympathetic response
• Reducing heart rate and respiratory rate

Health Benefits of Non-Sleep Deep Rest

According to Dr. Huberman, NSDR is one of the most powerful tools for neuroplasticity. Neuroplasticity (or brain plasticity) is the “brain’s ability to change and adapt as a result of experience.” With regular practice, other benefits of NSDR include:

• Feeling more energized
• Enhancing focus and mental clarity
• Improving cognitive function
• Aiding memory retention
• Enhancing the rate of learning
• Improving sleep quality at night
• Relaxing quickly and deeply
• Relieving stress and anxiety

Non-Sleep Deep Rest Options

Many people use the terms NSDR and yoga nidra interchangeably.  However, they are not the same thing.  So, what is the difference?  Dr. Huberman’s NSDR protocol includes two distinct techniques—yoga nidra (or yogic sleep) and hypnosis.  Both techniques include meditation. However, most people practice yoga nidra rather than the hypnosis portion of NSDR.

Non-Sleep Deep Rest Option 1: Self-Guided Hypnosis

NSDR-guided hypnosis is not the same as therapeutic hypnosis.  With therapeutic hypnosis, a therapist or licensed hypnotherapist uses a script and imagery to treat a variety of issues such as addiction, post-traumatic stress, mood disorders, chronic pain, etc.   

Self-hypnosis or NSDR-guided hypnosis creates a state of deep rest and relaxation.  Practicing regularly results in heightened awareness, less distraction, and more focus.   Self-hypnosis works well in the afternoon when the energy level tends to be low.

Most people practice NSDR self-hypnosis with an app, podcast, or video script. Search your app store, favorite podcast site, or YouTube for a variety of options.

Non-Sleep Deep Rest Option 2: Yoga Nidra

Yoga nidra is one of the most popular options for NSDR. It is a type of guided meditation that puts you in a semi-state of consciousness between sleep and wakefulness.   It is a deep form of relaxation that activates the pineal gland to release melatonin.  Melatonin is a hormone that helps to induce restful sleep.

Some yoga studios offer yoga nidra classes.  However, most people do it at home with the help of a meditation app, podcast, or YouTube video. 

Most guided sessions are 20-30 minutes, but there are also sessions as short as 10 minutes. The sessions involve:

• Guided meditation
• Deep breathing
• Body scan

Getting Ready for Yoga Nidra

• Turn off the lights
• Use a sleep mask to block out the remaining light (optional)
• Lie flat on your back on a yoga mat
• Use a bolster, pillow, or rolled blanket under your knees to support your lower back, head, and spine
• Sit in a recliner if you have difficulties lying flat

Non-Sleep Deep Rest Option 3: Short Power Nap

Did you know that a short power nap taking a short power nap creates a state of non-sleep deep rest? in addition to resting your eyes from the computer screen, a 20-minute nap boosts alertness and improves memory. A mid-afternoon power nap resets your system and gives an energy boost of coffee without the jitters.

• Turn off the lights
• Set an alarm for 20 minutes
• Use a sleep mask (optional)
• Take 5 deep breaths, then breathe normally
• Wake up refreshed

Women Who May Benefit the Most from NSDR

Many women have a difficult time falling asleep and staying asleep. Some possible reasons include fluctuating hormone levels caused by the menstrual cycle, pregnancy, or menopause. Furthermore, women are more likely to be diagnosed with anxiety, which leads to more sleep problems. The bottom line is that they feel tired and less productive during the day. Practicing NSDR may be especially valuable to women who:

• Have difficulty with work-life balance
• Work from home
• Travel a lot for work
• Are fulltime students
• Are single, working mothers
• Have stressful jobs
• Work long hours
• Have several jobs
• Are entrepreneurs and small business owners
• Work full-time and have primary responsibility for raising children
• Care for elderly parents or other family members
• Uneven distribution of housework and chores
• Have difficulty prioritizing
• Struggle with mental health issues

Now, It’s Your Turn

Well, I hope you’ve learned more about the importance of practicing non-sleep deep rest.  It is one of many techniques that helps to relax, rejuvenate, and recharge your body.  You can do it any time of the day, whether sitting in a chair or lying on the floor.  Consistent practice will reap most of the benefits of NSDR, including sleeping better at night.

While the scientific literature documents the health benefits of NSDR, the information in this post is not medical advice.  Furthermore, it does not replace or contradict the advice from medical and mental health providers.

I think you will enjoy the posts on how to make a self-soothe box, the mental health benefits of walking outdoors, grounding meditation, 55 powerful affirmations for health and healing, and journaling for manifestation.

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