What Is Non-Sleep Deep Rest (NSDR) ? A Beginner's Guide

It's Monday 1:00 PM, you're having a very busy workday, feeling already tired. And, you obviously cannot leave work now for a 1h30 nap. But what if you could achieve the same benefits (if not more) in not 1h30 of napping, but only 10 minutes of conscious rest ?

Non Sleep Deep Rest (NSDR), also called Yoga Nidra, offers exactly that. It's a simple, scientifically proven way to enter a state of deep rest in a short period of time, and reset your energy levels for the rest of the day.

What NSDR Really Is

NSDR is a guided meditation technique that can allow you to reach a state of deep relaxation while staying awake. This term has been popularized by the neuroscientist Dr. Andrew Huberman from Stanford University. NSDR builds on Yoga Nidra, an ancient meditation practice, and focuses on practical relaxation through various length guided meditation sessions. These sessions typically include breathing exercises, body scans, and visualization.

Huberman explains that by using your body to affect the mind, you can easily “lean into a state of physical relaxation that your nervous system then matches”. NSDR can be seen as a state falling in between wakefulness and being asleep. (Huberman Lab, 2025)

NSDR - What Does The Science Say ?

NSDR isn't just a cool new trendy bio-hacky protocol. Numerous studies have already proven its benefits, with more extensive research currently being performed.

• Stress relief : In this study from 2013 with 50 participants, the research concluded that following Yoga Nidra sessions daily over 3 weeks significantly reduced stress levels.
• Pain tolerance : In 2019, a study with 144 participants was conducted on patients undergoing colonoscopy. It was shown that listening to Yoga Nidra recordings significantly reduced perceived pain, outperforming a group with relaxation music only, and a control group with no intervention.
• Anxiety and depression : In this study from 2012 with 126 participants, mild to moderate anxiety symptoms and depressive symptoms were significantly reduced when practicing Yoga Nidra regularly over a 6 months period.

Who should try NSDR ?

You should. NSDR can and should be used at any point of your life, whether you are feeling stressed, sleeping poorly, or just want to recover energy and rest deeply in just a few minutes.

And let me tell you a secret. Even if your life is actually going perfectly fine, you still should use NSDR. Just like a good therapist, it's just as useful when you're feeling good as when you're feeling low. It can even actually reinforce those solid life foundations you already built.

Even Google CEO Sundar Pichai revealed he frequently uses NSDR for 10, 20 or 30 minutes to unwind (Business Insider, 2022).

Huberman uses it for daily afternoon boosts or to wind down before bed. Pichai fits it into his CEO life. NSDR is very flexible and works for anyone, anytime, anywhere, sitting or lying down, during day or night.

How You Can Start Practicing NSDR

Spoiler alert: NSDR absolutely doesn't require anything, even if you've never done it. Here's how you can do it:

1. Find a quiet spot where you won't be disturbed for 10 to 20 minutes (or more if you want).
2. Lie down if you can, or sit comfortably.
3. Put on headphones if you have some near you.
4. Play any guided NSDR session. You can use the Bioptim app to quickly listen to unique sessions tailored to much time you have, and its powerful AI can even adapt the session to what you really need in the moment.
5. Follow the voice as it progressively goes through body awareness.

Tip : If your mind wanders elsewhere for a bit during the session, that's perfectly normal and expected. Bring your focus back to the session and the present moment when you realize it. With time and practice, you will be able to focus more easily on the present moment.

Tips for Beginners

• Start with a quick 10-minute session. This is still very effective, and actually a common way to listen to NSDR.
• You don't even need to lie down, sitting works just as well, as long as you are not disturbed during your session (Virtusan, 2024).
• Don't overthink it. Focus on the voice, and know that the more you do it, the stronger the benefits, and the easier you will find it to focus and be in the present moment.

Don't tell anyone but.. this capacity to be fully present grows the more you practice NSDR, and impacts other areas of your life, such as focus at work, or being present with your close ones..

FAQ: Questions about NSDR

What’s the difference between NSDR and meditation?

NSDR is a type of meditative practice coming from the Yoga Nidra practice that uses guided imagery for deep rest. There is a lot of other sorts of meditation !

Can NSDR replace sleep?

Nothing beats a good sleep, but it can still help you recover from bad nights and improve sleep quality (Sleep Foundation, 2024). It can even offset some of the negative effects of sleep deprivation on energy and focus.

How often should I do NSDR?

Regularly, ideally daily, even as little as 10 minutes per day. The good thing with NSDR is that it can adapt to any schedule, with sessions ranging from 10 minutes to 1 hour. The Bioptim app can help generate a session quickly that perfectly suits you, thanks to its powerful AI designed by professional meditation coaches and yoga instructors.

Can I do NSDR without a guide?

Yes, eventually, if you practice NSDR regularly, you will be able to gain more control over your thoughts and increase your body awareness. NSDR is a skill that needs practice and can benefit other areas of life!

Wrapping Up

Non Sleep Deep Rest allows you to reach a unique state of conscious deep rest, without actually sleeping, in just a few minutes. Research already shows it can reduce stress levels, boost focus, and improve mood. And it can fit in any schedule, whether you have a lot of free time, or are as busy as Google's CEO.