Understanding the benefits of NSDR: How to get non-sleep deep rest

When I became a parent, sleep started to feel like a distant memory. Between the night wakings, the early mornings, and the constant mental load, I was in what seemed like a constant state of fatigue. 

“Sleep when the baby sleeps” is what they told me. 

But napping wasn’t usually an option for me. Even when I tried, I struggled to wind down quickly enough to fall asleep before my son would wake up.

But when I started practicing NSDR (Non-Sleep Deep Rest) regularly, it changed everything. Just lying down and listening to a short yoga nidra practice, even for 10 or 20 minutes, gave me the kind of deep rejuvenation that didn’t seem possible without hours of sleep. I’d get up feeling clearer, calmer, and more capable of handling the beautiful chaos of parenting and having a career.

And I’m not the only one. 

NSDR is gaining popularity among scientists, including Stanford neuroscientist Dr. Andrew Huberman, high-performance athletes, students, entrepreneurs, just about anyone dealing with too much screen time, and yes… exhausted parents. The world is catching on to its incredible ability to help the body and mind recharge without actually sleeping.

In this blog article, I’ll explain NSDR, how it works, and how you can easily incorporate it into your life. So, the next time you’re running on fumes or just need a reset in the middle of your day, this can help provide the rest you’re missing.

What is NSDR?

NSDR stands for “Non-Sleep Deep Rest,” and it includes practices that are actually forms of meditation, just not the kind you usually picture when you hear that word. When most people think of meditation, they imagine sitting cross-legged, eyes closed, trying to stay vigilantly alert and focused on the breath. But that’s just one flavor of meditation used to train attention and focus on the present moment.

NSDR practices, such as yoga nidra, are a different category of meditation entirely. More structured, more guided, and designed to carry you into a transcendent state that lies somewhere between wakefulness and sleep, known as the hypnagogic state. In this liminal state, you’re not fully asleep, but you’re not fully awake either. Time softens. Thinking slows. Your awareness turns inward and settles deeply into the subtle sensations and energy within your body. There’s no pressure to quiet the mind… instead, rest becomes the natural byproduct of surrendering to the guidance.

One of the most fascinating aspects of NSDR is its effect on learning and behavior. The founder of yoga nidra discovered that in this hypnagogic state, the subconscious mind is especially receptive. This makes it a powerful tool not only for rest but also for reprogramming limiting beliefs, improving mood, and anchoring positive intentions or affirmations more deeply.

And while nothing can totally replace sleep, if you’ve ever struggled with insomnia, NSDR can be a game-changer. Many of my students have shared that practicing yoga nidra or body scanning before bed helped them fall asleep more easily, sleep more soundly, or even recover from long-standing insomnia altogether. 

It’s also normal to experience occasional twitching or a sensation of falling during practice. These are called hypnagogic jerks, and they’re simply the body’s way of releasing stored tension. Think of it as your nervous system letting go in real time.

Suffice it to say, NSDR isn’t just a trendy wellness term; it’s backed by neuroscience. Studies show that even short sessions of deep rest can help regulate your nervous system, improve your memory, and help you recover when you’re physically and mentally fatigued.

NSDR benefits (with examples)

• Boosts focus and memory: A study done by Dr. Wendy Suzuki and her research team at New York University found that regular 13-minute NSDR practices improve working memory while doing tasks, recognition memory, and memory consolidation… in other words, your brain’s ability to retain what you’ve learned. Think of it like pressing “save” on your mental hard drive and having a smoother time recalling it later.
  
  
• Aids recovery (body + mind): Athletes are using NSDR post-training to bounce back faster. And it’s great for anyone facing burnout, especially if sleep alone isn’t cutting it.
  
  
• Reduces stress and anxiety: NSDR calms your nervous system, helping shift you out of fight-or-flight and into a more regulated, peaceful state.
  
  
• Supports better sleep: Ironically, doing NSDR while awake can improve your ability to fall and stay asleep later. It’s a great tool for people with racing minds at bedtime.
  
  
• Great for ADHD or high mental load days: Take it from someone who's been diagnosed with ADHD in the past (me). If your brain feels like a browser with 47 tabs open, NSDR can help you calm the overwhelm and clear some mental space.
  

How to practice NSDR

You don’t need anything fancy to get started—just a little intention and a bit of quiet.

NSDR step-by-step:

1. Find a calm, quiet space. Lying down is ideal, but sitting works too.
   
   
2. Use headphones (optional but helpful) to block distractions and feel immersed.
   
   
3. Press play on a guided NSDR audio like the Body Scan Single in the Balance app. Or, look for yoga nidra, body scan, or deep rest recordings. It’s best to use a platform that won’t be playing ads during the practice.
   
   
4. Let go of trying to “do it right.” There’s no need to make something happen. Just follow along, and let yourself be guided.
   
   
5. Stay in the practice for 10 to 30 minutes. You might drift in and out—that’s okay!

Types of NSDR practices:

• Yoga nidra: a deeply restful yogic sleep practice (without actually sleeping).
  
  
• Guided body scans: slow, gentle awareness circulating through the body.
  
  
• Deep breathing and visualization: combining slow breathing or long exhales with calming imagery.

How to make NSDR stick:

One of the easiest ways to make NSDR a habit is to weave it into an existing part of your day, like right after lunch, when your energy naturally dips. Treat it as a midday reset rather than another task to check off. And once you find a guided audio that really works for you, stick with it for a while. Use the same recording daily to make it easier to drop in. This will also deepen the benefits over time.

When to use NSDR (versus taking a nap)

Here’s when NSDR might be your go-to:

• Midday energy slump: Skip the coffee. Try NSDR instead.
  
  
• Post-workout: Great for muscle and nervous system recovery.
  
  
• After tough meetings or emotional stress: Perfect to reset your mood.
  
  
• Before bed: NSDR can ease you into sleep, just avoid overly activating audio.
  
  
• Burned out or overwhelmed: Use NSDR as a nervous system “reboot.”
  

NSDR vs. other rest techniques

NSDR is its own powerful form of meditative rest, but it often gets confused with naps, passive rest (like zoning out to the TV), or even present-moment awareness meditation. Here’s how it compares:

NSDR vs. meditation

Let’s clear this up: NSDR is a form of meditation. Meditation simply means any practice where we intentionally use breath, body, or thought to shift our state of consciousness. NSDR fits right in. But most people hear “meditation” and think of sitting upright, staying alert, and trying to focus. That’s one kind of mindfulness meditation. 

NSDR practices like yoga nidra belong to a different branch. They guide you into deep states of rest and awareness, not by concentrating or staying mentally alert in the present, but by surrendering into a hypnagogic (half-sleep, half-wake) state. The mind isn't the focus—your body is. And that’s what makes NSDR so powerful, transcendent, and accessible for people who struggle with traditional seated meditation.

NSDR vs. power naps

Power naps can be helpful when your body is physically sleep-deprived, but they come with drawbacks. You might not fall asleep easily. You might wake up groggy or disoriented. And sometimes, a nap can mess with your nighttime sleep. NSDR gives you many of the same benefits: nervous system reset, brain refresh, mood boost–without actually sleeping. That means no pressure to drift off, and no sleep inertia when it’s over. It’s also easier to fit into your day since even 10–20 minutes can leave you feeling recharged.

NSDR vs. passive rest (like watching TV)

Scrolling social media or watching Netflix might feel like rest, but it's more of a distraction than a restoration. Your nervous system is still processing a constant stream of stimulation, and your brain isn’t getting a true break. NSDR, on the other hand, drops you into a parasympathetic state–what’s often called “rest and digest.” It’s intentional, embodied, and deeply nourishing. After NSDR, you usually feel clearer and lighter. After TV, maybe just… zoned out.

Common NDSR mistakes and how to avoid them

• Trying to be perfect: You don’t need to “achieve” anything. The more effort you apply, the worse the outcome. Just show up and let go.
  
  
• Falling asleep and feeling like you failed: Sleep is a bonus, not a problem.
  
  
• Only trying it once: Give it a week and do it a few times. Your nervous system will thank you.
  
  
• Skipping the guided part at first: Let someone else do the work and listen to a guided practice. Guidance helps you release effort, and your brain drops in faster. 

Recommended tools and resources

If you’re curious to try NSDR, there are some great tools out there to help you get started. For guided audios, you can find Andrew Huberman’s NSDR script on YouTube, or explore Singles on the Balance app, like Dream Scenes or Body Scan, with Ofosu and me. 

You technically don’t need anything beyond a quiet space and a willingness to lie down and listen, but adding a few small things can make the experience even more soothing. Grab a cozy blanket, an eye mask to block out light, or noise-canceling headphones to help you feel more immersed and less distracted by your environment, especially if you’re practicing in a busy household or during daylight hours.

FAQs about NSDR 

Does NSDR really work?

Yes, and it’s backed by neuroscience. NSDR helps regulate your nervous system, improve memory, decrease tension, and reduce stress.

Can I do NSDR if I struggle with meditation?

Absolutely. In fact, many people who can’t “quiet their mind” find NSDR an easier approach thanks to its guided nature and the fact that emptying the mind isn’t the goal. 

What’s the best time of day to practice?

Whenever you need a mental reset! The midday slump (2-4 p.m.) or early evening works well for most people. Some people use NSDR during bedtime to fall asleep. 

Is NSDR safe to do daily?

Yes. You can practice it every day. It’s just like brushing your teeth for your brain.

Can NSDR replace sleep?

Not fully, certain functions only happen during true sleep. Think of sleep like a scrub for your brain. It helps clean out many toxic byproducts, and a chemical called beta-amyloid, which can cause Alzheimer’s if allowed to build up. But NSDR can enhance sleep quality and help make up for mental and physical fatigue on low-sleep days.

Final thoughts: Why NSDR might be the rest you actually need

Let’s face it, we live in a world that glorifies busyness. But NSDR is like a gentle rebellion in a society that’s normalized feeling near-constant malaise. It invites you to rest deeply without needing to perform or be productive. You don’t need fancy tools, years of training, or perfect focus. You just need a little time, a quiet place, and the willingness to let go.

In the swirl of parenting, work, and everyday life, NSDR has been a quiet lifeline for me and countless others. It offers moments of true rest when sleep isn’t possible. It reminds me that restoration doesn’t always require hours of my time—just intention. So if you’re feeling stretched thin, this practice might give you exactly what you need to soften, reset, and carry on with a little more ease.