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The key path
- Connected to Yoga Nidra is non-sleep deep rest (NSDR), the practice of deep rest without being completely asleep.
- NSDR practice can help reduce stress and anxiety and improve focus, emotional regulation, and relaxation.
- NSDR can feel refreshing, but cannot replace sleep, especially for those who are sleep deprived.
You know that feeling you get when you’re drifting off to sleep, where you know you’re about to cheat, but you’re deeply relaxed? This state is actually used in a popular relaxation practice called non-sleep deep rest (NSDR).
For a whole week, I happily went into this state to see what effect it would have on my mental health. Spoiler alert: This is my new favorite relaxation tool.
What is deep sleep relaxation (NSDR)?
Non-Sleep Deep Rest (NSDR) is the practice of putting the body into a deep restorative state without completely falling asleep. Popularized by neuroscientist and podcaster Andrew Huberman, NSDR has steadily gained popularity in wellness circles.
This relaxation process is a Western-friendly repackaging of the concept of yoga nidra (also known as yogic sleep).
“Yoga nidra is a specific and structured technique designed to guide the body into a sleep-like state while maintaining conscious awareness,” says Rachel Bhandal, a yoga and breathing facilitator with a background in mindfulness-based cognitive therapy.
“Entering the state of yoga nidra can feel almost hypnotic,” says Bhandal. “You are both aware and unaware, awake yet asleep. Time seems to dissolve, and you fall into deep silence.”
This may sound a bit like meditation, and in some ways, it is a meditative process. But it is done in a certain way and for a certain purpose.
Bhandal says, “Unlike more freestyle meditation approaches, which aim to energize or simply relax practitioners, yoga nidra is rooted in ancient yogic traditions and is associated with deep relaxation and sleep in beta (active thinking) to alpha, theta, and even delta waves.”
What are the benefits of NSDR?
People who claim NSDR help:
Although it has not been well studied, some research suggests that yoga nidra has positive effects on physical and mental health. In a 2023 study, it showed promise in reducing blood pressure, pulse and respiratory rate, along with stress and anxiety.
Because it is a form of mindfulness. And meditation has been shown to have a positive effect on the brain – I figured a week might be worth a weekly shot of NSDR.
My experience is practicing NSDR
For a week, I committed to one NSDR session per day, usually in the afternoon. Some nights, I even practice NSDR before bed to help me.
I used:
- NSDR session on YouTube or Spotify (10-30 minutes)
- A quiet, dark room with a comfortable surface (either my bed or a yoga mat)
- Earphones and a weighted eye mask to block out distractions (although this is completely optional)
My goal? To see if NSDR could help me recharge, improve my focus and make a difference in my mental well-being.
Day 1: Getting used to it
I started with a 20-minute guided NSDR session around 3 p.m., when my energy usually crashes.
Although I have done yoga nidra sessions before, it was difficult to fully get to know and trust the process. I was surprised, Am I doing it right??
Bhandal says you’re still getting the benefit of the session, even if you need to go all the way.
“The best news is that even if you find most of the exercise uncomfortable or distracting, you’re still getting all the amazing benefits.” “Yoga nidra activates the parasympathetic nervous system, lowers cortisol and promotes a deep state of relaxation, regardless of whether you ‘feel’ like you’ve reached an ideal state.”
After my session, I felt a little lighter and more relaxed.
Day 2: Feeling more relaxed
The next day, I felt a little anxious about “fixing” the NSDR.
In fact, I was really looking forward to my practice. I spent the morning feeling overwhelmed and overwhelmed, and my quick NSDR session was exactly what I needed to calm myself down.
My session felt like a really good way to break up the day – like a lunch break, but for my brain.
I also noticed that:
- Improved my mood
- Helped me feel less tired
- Stop the creative breakdown I often experience in the afternoon
As I stood up, I thought to myself, “That was exactly what I needed. Nothing.”
Day 3: Can NSDR replace NAPS?
I am a chronic insomniac. Because I slept poorly the night before, I felt extra tired on Day 3.
I did my NSDR session around 1pm, hoping it would give me as much energy as I needed for an afternoon nap. While I enjoyed it, I still felt tired, and desperately needed my 3 a.m. nap.
To learn more, I spoke with Alex Demetriou, MD, double board certified in psychiatry and sleep medicine and founder of Menlo Park Psychiatry and Sleep Medicine.
Dimitriou says that both napping and NSDR can be helpful, but they serve different needs. “For someone who’s sleep-deprived, a nap can be perfect,” she explained. “For someone who’s busy and stressed and needs to rest properly, even a moment to be down and quiet can be a valuable and rejuvenating experience.”
NSDR, while refreshing, can’t really make up for lost sleep. As Dimitrio says, “Silence is golden. But it’s not sleep.”
Day 4: NSDR before bed
Many people claim that practicing NSDR before bed helps them sleep better. Dimitriou says he often recommends relaxation or meditation to his insomniac patients, while Bhandal says his yoga nidra students often fall asleep more easily and sleep better as a result of their practice.
I ended up doing a 30 minute NSDR session and immediately after the session. Started it later. For someone who often struggles to sleep, this was a huge relief.
I slept better, but this experience coincided with me taking new sleep medications, so it’s hard to say if the NSDR actually improved my sleep.
One thing is for sure: NSDR definitely helped my bedtime routine feel a little more relaxed!
Days 5 and 6: Feeling the “reset” effect
At this point, NSDR felt like a mental refresh button. After each session, I felt like I had taken a power nap without actually falling asleep.
“In a world full of inboxes, messages, news feeds and demands, even 10 to 30 minutes of quiet ‘presence’ can really shift the average in a very positive way,” Dimitriou says.
One of the most notable changes? I was more present. Instead of pushing through the afternoon slump, I gave my body what it needed—rest—and I felt clear-headed and more productive afterward.
Day 7: Reflecting on the experience
Day 7 was tough for me. It was one of those days where everything just felt heavy, hard, and painful.
I fell asleep during my yoga nidra session. Although NSDR is a non-sleep condition, Bhandal assured me that falling asleep doesn’t mean I’m “doing it wrong.”
In a world full of inboxes, messages, news feeds, and demands, even 10 to 30 minutes of quiet ‘presence’ can really shift the average in a very positive way.
“It simply means your body needs rest. The goal is to be in a state between wakefulness and sleep, but whatever experience you have is still beneficial.” “The body knows what it needs and will show us when we stop long enough to listen.”
As someone who struggles with insomnia, I also appreciated the calming effects before bed. Even though I started a new sleep medication around this time, the pre-bed NSDR routine helped my body signal that it was time to wind down.
How did NSDR affect me?
Based on my experience, here’s how NSDR helped my mental health:
- It reduced and overcame anxiety. It was a great way to press pause and reset your nervous system.
- I could think more clearly. With my stress levels quieted, I felt more mentally clear after my sessions.
- It boosted my energy. Each NSDR session felt like it gently rebooted my brain.
- I slept better. While I can’t say for sure if the NSDR has improved my sleep (since I also started sleep medication), it definitely helped me relax before bed.
It felt so much easier than traditional meditation—at least, it did for me. Laying down and following a guided session requires zero effort, making it an accessible way to reduce stress.
Should I continue to practice NSDR?
Even after just one week, I saw real benefits – especially when it came to dealing with that 3 o’clock slump.
While I won’t be giving up my beloved afternoon naps entirely, I will definitely continue to use NSDR in the afternoon to combat fatigue. I’ve also leaned into doing this before bed, which helps me relax more deeply.
If you struggle with stress, low energy, or restless sleep before bed, NSDR is definitely worth a try. It’s easy, backed by science, and free—a rare trifecta in the wellness space.
Do you try it?
If you’re looking for an easy way to reset your mind and body, NSDR is a tool worth adding to your mental health toolkit.
Would I recommend it? 100%. This is one of the easiest, most effective relaxation techniques I’ve ever tried. There are many NSDR and Yoga Nidra recordings out there, including free options on YouTube and Spotify.
For those new to yoga nidra, Bhandal recommends approaching the experience with a beginner’s mind. Don’t expect to be “good” at it – there is no ‘good’ or ‘bad’ – and remember that it may feel unusual or unnatural at first.
“Accept it’s a practice, a muscle to be trained over time,” Dimitriou added. “Even the simple act of sitting in silence takes work and practice. So don’t give up.”
“The most important thing is to surrender to experience,” says Bhandal. “Just showing up for yourself and making time for deep relaxation is a powerful act of self-care. Way to go, you!”
