So, I had just finished my day job sometime this past week. There was other important work to complete later, but I was pretty tired. I could’ve taken a nap, pushed the work to a later time or powered through regardless of how I felt. But, I chose to practice Non-Sleep Deep Rest (NSDR).
“What's that?” you ask dear reader. Well, that’s what today’s conversation is about. Hello and welcome 😊. Let’s dive right in.
What is Non-Sleep Deep Rest?
According to one of its key advocates, non-sleep deep rest (or NSDR) is “an umbrella term for a variety of practices that guide your brain and body into a state of deep relaxation without falling asleep completely”.
NSDR has recently gained traction, popularised by neuroscience professor Dr. Andrew Huberman. It describes a way to achieve a state of deep, rejuvenating relaxation, without having to resort to sleep. Most times, when we’re tired, we need to take a quick power nap, or a siesta to feel refreshed and re-energized. However, Dr. Huberman argues that NSDR is a way to achieve similar results while remaining somewhat conscious.
It is a way to rest and recover that can prove particularly useful, especially in the middle of a workday. How awesome would it be that after a hectic morning, you're able to rest and refresh for the back half of a workday? That sounds pretty enticing, doesn’t it?
You might be thinking “Well that sounds like a fancy new fad, what are the practical ways NSDR benefits me?” Well, let’s look at that next.
Benefits of NSDR
Researchers have looked into NSDR and found the following benefits among others:
Reducing stress and anxiety: Certain key components of NSDR can help reduce our stress response. Also, NSDR can reduce anxiety symptoms and help improve our overall wellbeing
Enhancing brain function: NSDR practices improve our attention, memory and cognitive processing speed. Thus, it enhances our performance in both personal settings and in the workplace
Improving sleep quality: Interestingly, NSDR practices can improve the quality of your sleep and reduce symptoms of insomnia. That’s pretty remarkable if falling asleep at the end of the day proves to be something difficult for you.
Therefore, you see that NSDR practices have many far-reaching benefits on your well-being, mental health and even productivity. Now, let’s talk about how you can begin to put this concept into practice.
Practicing Non-Sleep Deep Rest (NSDR)
So, you’d like to begin practising NSDR. That’s fantastic!😁😁 Here are the key things according to experts, that you need to know so you succeed in this modern way of resting.
Create a conducive environment: As with any other form of rest, the environment is key. So, try to find a quiet and comfortable space where you’re least likely to have interruptions. This could be a separate room, or a quiet corner in your office (building)
Adopt a comfortable posture: This could be a sitting position or lying down. What’s important is you find a position that is both supportive and comfortable. Generally, it's advised that you practice NSDR practices in a seated position because it reduces the chances of you falling into full sleep. So why not grab a comfortable chair?
Use guided instructions: There are various formats of NSDR meditations (audio, video etc.) you can as a guide. Dr. Huberman himself offers a 10-minute NSDR guided meditation you can find here! Why not check it out? These instructional materials can help you achieve a state of deep rest as you remain somewhat conscious in the process.
Practice regularly: Consistency is the name of the game. If you will draw the most benefits from NSDR, you must do it often. However, experts advise that NSDR should be a daytime practice, not something you use to fall asleep at bedtime. It also helps to set a designated time to practice NSDR. For example, I try to practice it for about 25 minutes in the afternoons. But, If you need some help falling asleep at night, you’re better off trying traditional meditation techniques for sleep.
With these steps, I hope you find NSDR to be a useful and important way for you to rest in the middle of your workday, so you don’t feel like you’re dragging yourself through your tasks at the backend of your day.
NSDR vs Yoga Nidra vs other relaxation techniques
Perhaps you’re familiar with Yoga Nidra, a term used to describe yogic sleep that involves maintaining full consciousness in the process. And you’re wondering “Isn’t NSDR just tech bro’s yogic sleep?😅” Well, yes and no.
Yes in the sense that NSDR and Yoga Nidra are both relaxation techniques with similar processes and goals. But Yoga Nidra has a very specific protocol, with ancient roots, and sometimes spiritual and cultural connotations that may be unfamiliar. NSDR however is a more encompassing term for a range of relaxation techniques that aren’t bound to any one tradition or culture.
Simply put, Yoga Nidra is a type of NSDR practice, but not all NSDR practices fall under Yoga Nidra. Also, Yoga Nidra requires that you assume a lying position for the practice, but this isn’t mandatory with NSDR.
Other forms of relaxation techniques exist too such as meditation, hypnosis and breathwork. The idea here is to present NSDR as a new tool in your arsenal of ways to relax, that you can find beneficial through regular practice. And if you’ve never tried any form of relaxation before, then you can explore NSDR.
To wrap up
Non-Sleep Deep Rest (NSDR) is a new way of relaxation that has gained popularity in recent years. It can be valuable to recharge your brain and prime yourself for the rest of your daily tasks. Even Google CEO Sundar Pichai practices NSDR.
And if you’re wondering how the NSDR I practised helped me get through the rest of my day; well, you’re reading the result!😁😁
So, I encourage you to try out this way of relaxing. And remember to share how it helps you in the comments.
Thanks for reading.
Until next time,
Tertsegha /Tay-TEE-ah/