By Iolee Anagnostopoulou
We’ve all felt the soothing embrace of a good nap—a short, sweet escape that leaves us refreshed and ready to reface the day. Since ancient times, humans have leaned into this simple yet powerful act of rejuvenation.
A more modern term is catching on today: NSDR trends. Standing for Non-Sleep Deep Rest, this concept isn’t just about snoozing; it’s an umbrella term for relaxation techniques, from yoga nidra to hypnosis, that encourage deep rest without tipping entirely into sleep.
The term was coined by Dr Andrew Huberman, a Stanford neuroscientist, successful podcaster, and somewhat controversial figure in the wellness world. Apart from being a serial cheater, Huberman is also known for sometimes overstepping medical facts when pushing insights into mainstream wellness.
With that in mind, could NSDR genuinely offer a progressive way to recharge quickly, or is it just another trendy buzzword?
The Science Behind The NSDR Trends
Understanding NSDR means diving into the science of relaxation. Techniques like yoga nidra, for example, aren’t new to science. Often called “yogic sleep,” it involves guided relaxation and breathing exercises designed to lead people into hypnagogia, a deeply restorative state. Such techniques can shift brain wave patterns, boosting alpha and theta waves that foster deep relaxation and enhanced creativity.
This brain state differs from deep sleep, marked by delta waves and provides special restorative advantages. However you choose to get there, NSDR is all about a short yet powerful pause.
The trick is to avoid drifting into full slumber and just hover above it. Research shows that entering these states often can help improve mental clarity, relieve stress, treat insomnia, boost immunity, and even lower blood pressure.
NSDR Vs Traditional Naps: How Do They Compare?
We know that naps have many benefits, especially when done right. A 10–30-minute nap taken before 3 p.m. can provide an energy boost, enhance memory and creativity, and increase alertness without leaving you groggy. That’s thanks to the restoration process triggered when our brain switches to delta waves, which typically occur in the deepest sleep stage.
However, it’s essential to time naps correctly; otherwise, they can backfire, leading to “sleep inertia”—that awful post-nap fogginess.
Contrary to this slow descent into slumber, NSDR aims to mimic the same benefits without slipping into deep sleep. Instead, they dip in and out, encouraging a “resting wakefulness.” Yoga nidra sessions, for instance, guide participants through visualisations and mindfulness exercises that calm the body and mind.
Entering this twilight zone between wakefulness and sleep switches on our parasympathetic nervous system, a genius tool our body uses to kickstart healing and restoration.
Is NSDR Poppycock Or Is It Worth Trying?
The term NSDR might seem trendy, but the practices it involves are backed by evidence. Studies on meditation, mindfulness, and yoga nidra have all shown their effectiveness for mental health, stress relief, and productivity.
While Huberman decided to give these practices a modern gloss before expanding on them, the benefits aren’t new or exclusive to the term. In fact, NSDR trends may simply be a way of packaging existing techniques to make them more accessible and engaging for modern audiences.
Tips For Practising NSDR Correctly
Ready to give NSDR a try? Here’s what to remember when integrating these short, refreshing practices into your day:
1. Surf The Border Of Sleep
One of the main goals of NSDR is to stay right on the brink of sleep. Techniques like yoga nidra guide you into a state of complete relaxation, where your mind hovers just above REM, the deepest stage of sleep.
This threshold is where magic happens—you’re resting deeply without slipping into full unconsciousness, which gives you that rejuvenated feeling without needing to “wake up.”
2. Balance Relaxation And Productivity
Just like you plan a coffee break to avoid burnout, scheduling a 10- to 20-minute NSDR session at an appropriate time (late morning or early afternoon) can leave you recharged.
The key lies in finding a balance between relaxation and productivity—knowing when a short rest is needed and when a burst of energy can be restored in just a few minutes.
3. Set An Intention And Breathe Out Your Worries
The effectiveness of NSDR practices comes partly from setting an intention. As you settle in, take a moment to focus on your breath, letting each exhale ‘breathe out’ any worries. Imagine these stressors scattering into thin air as if being released one by one. This practice can help you centre yourself, making your rest feel refreshing and purposeful.
While it might sound new and fancy, the science supporting the benefits of non-sleep deep rest is anything but. Techniques like yoga nidra have been studied extensively for their mental and physical benefits, from enhancing well-being to boosting focus and performance.
Dr Huberman’s popularisation of NSDR trends has added a trendy twist. However, these methods are tried and tested paths to relaxation.
So, whether you’re a nap aficionado or just looking for a short, stress-busting reset, why not try NSDR?