Non-Sleep Deep Rest (NSDR)
Andrew Huberman's NSDR (Non-Sleep Deep Rest) is a free 10 to 30 minute guided lie-down that restores mental energy without sleeping. It shifts you into a parasympathetic state that eases stress and speeds sleep onset; the widely cited claim that it raises dopamine 60% comes from one small study, so treat that detail as suggestive, not settled.
NSDR is the term Andrew Huberman coined for guided relaxation practices, chiefly yoga nidra, that drop you into deep physiological rest while you stay awake. You lie down and follow an audio track through a body scan and slow breathing for 10 to 30 minutes. Used during the day it leaves you refreshed and focused; used at bedtime it helps you fall asleep. Huberman practises it daily and extends it to 30 to 60 minutes after a short night. It costs nothing, which is the point.
Why it worksâ–¼
Lie down somewhere you will not be disturbed
A still, supported position lets the nervous system down-regulate.
Use a free guided NSDR or yoga nidra recording
Audio guidance does the work; you simply follow the voice.
Use it to restore focus and energy
A short session restores alertness without the grogginess that can follow a long nap.
Extend it when you are short on sleep
Longer NSDR helps offset some of the fatigue from insufficient sleep.
Use it at bedtime to fall asleep
The same down-regulation that refreshes you by day can ease you into sleep at night.
Practise most days for a fair trial
Like any nervous-system skill, it gets easier and more effective with repetition.
- Anyone who sleeps poorly and needs a daytime reset
- Knowledge workers before deep focus
- People who find naps leave them groggy
- Anyone wanting a free stress and recovery tool
- NSDR is a recovery and relaxation tool, not a replacement for actual sleep; protect your nightly sleep first
- The popular 'NSDR raises dopamine ~60%' claim rests on a single small study; the reliable benefits are relaxation, recovery and easier sleep onset
- If you have a trauma history or a suspected sleep disorder, check with a clinician before regular practice, as deep relaxation can occasionally surface difficult feelings
- Educational only, not medical advice
- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Andrew Huberman and is not created, reviewed, endorsed by, or affiliated with Andrew Huberman or Stanford / Huberman Lab.