What is non-sleep deep rest (NSDR)?

Non-sleep deep rest (NSDR) refers to a method of relaxation which is thought to confer similar benefits to those derived from sleep. The term was originally coined as an alternative description of yoga nidra – “a simplified form of an ancient tantric relaxation technique” – with the intention to make this practice accessible to an (implicitly western, secular) audience who “might be turned off by the spiritual connotations of its name”.

Through the use of “breathing, visualization, and attention exercises”, NSDR helps practitioners to enter a state of deep relaxation. Rather than inducing sleep, the technique is intended to allow practitioners to enter “a deeply restorative, but still alert, state for a short period of time” – specifically, the dreamy state that can precede sleep proper, “when you’re still sort of awake, but your awareness of space and time isn’t totally under your conscious control”.

This state suppresses activity in the sympathetic nervous system (which governs the flight-or-fight stress response) – instead activating the parasympathetic nervous system (which is responsible for the rest-and-digest relaxation response). By reducing heart rate and blood pressure and increasing dopamine levels in the brain (a hormone and neurotransmitter that affects emotions, behavior, and movement), NSDR may therefore produce a sensation of relaxation.

Allowing intense rest for the brain can have the effect of providing a major boost to your energy and concentration for the rest of the day – while also benefiting speed of learning and increasing the retention of information, due to its effects on neuroplasticity (the growth and reorganization of the brain’s synaptic connections). It may also improve the quality of nighttime sleep.

Broader definitions of NSDR may also encapsulate other techniques which have similar effects – such as hypnotism and even just plain old napping – which are unified by “a self-directed state of calm and focus on something, such as breathing or a visualization”.

So how does all that relate to yoga nidra?

Alternatively known as yogic or psychic sleep, yoga nidra involves listening to particular guided imagery while lying on your back in the corpse pose. Like NSDR, the goal is to achieve total relaxation – which may include “enter[ing] a deeply relaxed state of consciousness with brain activity similar to sleep” – while remaining awake. However – understandably, given that yoga nidra dates back to 700 BCE – those who teach the practice note that it “is more complex than a routine you can pick up by watching a Youtube video”. 

Yoga teacher/therapist Indu Arora describes yoga nidra as occupying a transitional point “between the last two steps of yoga: meditation and samadhi [a state of meditative absorption]”; yoga nidra allows practitioners to “abid[e]” in a state of detachment from the physical body; a state of nothingness. Reaching this state means that the brain will be generating the same wave modulations as during deep, dreamless non-rapid-eye-movement (REM) sleep – yet with conscious awareness.

And what’s good about NSDR?

Research relating to the NSDR umbrella tends to be focused on the (much) longer-standing yoga nidra. In clinical studies, yoga nidra has been “associated with” a range of positive physiological changes, from improved red blood cell counts and blood glucose levels to reductions in mild depression and anxiety.

Other potential benefits include improvements to sleep and general well-being; reductions to stress and anger; lowered blood pressure and reduced inflammation; increased immune function; fewer tension headaches; and less pain.

On the other hand, a note of caution is sounded in relation to mental disorders such as post-traumatic stress disorder (PTSD). In the case of PTSD, or the influence of mind-altering substances, yoga nidra can cause hallucinations, and so “should only be practiced under supervision—if at all”.

The benefits of NSDR as a wellness hack are more anecdotal, but include potential improved recovery from lack of sleep, and increased energy. Its effects have also not yet been directly compared to those of a short daytime nap, though it is possible that they function similarly, given that rest can be as restorative as sleep itself. Neurologist Dr. Chris Winter notes that, while “sleep isn’t always under our control, […] rest is” – making it a worthwhile and positive route to healthy sleep.

Okay, how do I practice NSDR?

It’s as simple as sitting or lying in a comfortable position, closing your eyes and following one of the audio or video recordings available online. Wear comfortable clothes and choose somewhere quiet and free from distractions; relaxing scents or a weighted blanket (which replicates the sensation of being hugged) may help you center your mind. 

It’s advisable to practice NSDR during the daytime (rather than before your bedtime, when more traditional meditation may be more advantageous), while carrying out the practice at a consistent time of day may increase its effectiveness. Relevant guided meditations might focus on a sequence of different elements, such as breathing, sounds, visualizations, and body awareness (for example, to locate areas of muscle tenseness). 

It’s also likely that, compared to yoga nidra, NSDR may be a better fit for those of us who are looking for a quick, daily method for reducing their stress levels and improving concentration. 

Sleep is as critical for health as diet and exercise. The consequences of poor-quality (or too little) sleep can include chronic fatigue, impaired cognitive function, and a compromised immune system – while chronic sleep disorders have been linked to a heightened risk of obesity, diabetes, and cardiovascular disease. Therefore, given NSDR’s potential for boosting wellbeing and contributing to improved sleep, adopting it as part of a healthy lifestyle may pay dividends.

🎧 Earth.fm’s playlist for deep rest

Some of the guided audio and video available to enable NSDR include minimalist background music or non-intrusive nature sounds. In the playlist below, Earth.fm has curated a selection of soundscapes that we hope you will find appropriate for relaxation practice, or to soundtrack NSDR sessions practiced without external guidance. Given that nature sounds have been found to be beneficial for health, mood, cognitive performance, and attention, and to decrease stress, these nature soundscapes should help to induce an appropriately calm state. ☁️

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Featured photo by Emily Campbell on Unsplash