NSDR Protocols
Deep restoration without sleep. Reset your nervous system, restore energy, and enhance recovery in just 10-20 minutes.
What is NSDR?
Non-Sleep Deep Rest (NSDR) is a term coined by Stanford neuroscientist Dr. Andrew Huberman to describe self-directed relaxation protocols that put your brain into states similar to sleep - but while remaining conscious.
Unlike meditation, which often involves focused attention, NSDR uses progressive relaxation and specific breathing patterns to shift your nervous system into a deeply restorative state.
Think of it as a deliberate practice of rest - giving your brain the recovery benefits of sleep in a fraction of the time.
Benefits
- Reduces cortisol and stress hormones
- Accelerates learning and memory consolidation
- Restores dopamine levels naturally
- Improves sleep quality
- Enhances recovery from training
- Boosts afternoon energy without caffeine
NSDR Protocols
Classic NSDR
The foundational protocol. Progressive relaxation combined with breath awareness for deep restoration.
Energy Reset
A shorter protocol designed to restore energy levels. Perfect for afternoon slumps.
Focus Prep
Prepare your mind for deep work. Clears mental fog and enhances concentration.
Sleep Transition
Gentle protocol to prepare your nervous system for restorative sleep.
The Science
Dopamine Restoration
Research shows NSDR can increase dopamine levels by up to 65%, providing natural energy and motivation.
Nervous System Reset
Shifts your body from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) state.
Memory Consolidation
Similar to sleep, NSDR supports the transfer of information from short-term to long-term memory.
How to Practice
Find a comfortable position
Lie down on your back with arms at your sides. Use a pillow if needed.
Close your eyes
Gently close your eyes and bring awareness to your breath.
Follow the guidance
Let the audio guide you through progressive relaxation of each body part.
Do not try to stay awake
If you fall asleep, that is fine. Your body gets what it needs.
When to Use NSDR
NSDR is versatile and can be used in many situations:
Try NSDR Today
Experience deep rest in just 10 minutes. No experience needed.