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.
Lie down somewhere you will not be disturbed Flat on your back, support under the knees if needed; ideally not your bed, to protect the bed-sleep link
A still, supported position lets the nervous system down-regulate.
Use a free guided NSDR or yoga nidra recording 10, 20 or 30 minutes; Huberman's own recordings and many yoga-nidra tracks are free online
Audio guidance does the work; you simply follow the voice.
Use it to restore focus and energy 10 to 20 minutes mid-morning or early afternoon; great after a poor night or before deep work
A short session restores alertness without the grogginess that can follow a long nap.
Extend it when you are short on sleep 30 to 60 minutes the day after a bad night; pairs well with the Recover From Lost Sleep protocol
Longer NSDR helps offset some of the fatigue from insufficient sleep.
Use it at bedtime to fall asleep Run a track lying in bed at night; here, drifting off is the goal
The same down-regulation that refreshes you by day can ease you into sleep at night.
Practise most days for a fair trial Daily-ish for two weeks; the skill is non-striving, just follow the voice and let go
Like any nervous-system skill, it gets easier and more effective with repetition.
Slow, guided relaxation shifts you toward a parasympathetic, low-arousal state: slower brainwaves, lower heart rate, reduced sympathetic tone.
View sources
20 Minute Non-Sleep Deep Rest (NSDR) to restore mental & physical energy (Dr. Andrew Huberman)
Non-Sleep Deep Rest (NSDR): what it is and how to practise (Huberman Lab)
NSDR, meditation and breathwork: topic overview (Huberman Lab)
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 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.
Is this for you
- 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
Cautions
- 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
- Manta Sleep