Non-Sleep Deep Rest Can Replace Sleep and Lower Anxiety

I’ve had insomnia on and off since I can remember. It got worse in the last decade, due to a combination of a difficult life situation and, I assumed, getting older. A particularly hard season found me waking up at 3 am, unable to fall back asleep.

The less you sleep, the worse you feel, and the less able you are to calm yourself and your brain down. You’re exhausted, but when you finally get to bed, you lie there, tense and wide awake, because you want to sleep so badly. Waking in the middle of the night feels even worse.

I implemented various sleep hygiene strategies, as well as principles of cognitive behavioral therapy for insomnia (CBT-I), and got help from my doctor. I sleep much better now, but still have occasional restless nights or mornings when I wake too early.

For those nights when I don’t get enough sleep or wake up tired, I have a powerful secret weapon: Non-sleep deep rest (NSDR).

An Evidence-Based Tool to Reduce Stress

Stanford neurobiologist and podcast host Andrew Huberman, Ph.D., coined the term and popularized this tool for stress reduction and cognitive restoration.

Following similar principles to a relaxation practice called yoga nidra, NSDR is a science-based, non-spiritual form of mindfulness practice that directs your mind through a series of different attention practices. The parasympathetic nervous system also gets stimulated through periods of deep, focused breathing, with an emphasis on prolonged exhalation.

Engaging in this practice brings about a state of physiological “deep rest,” with the brain resting in a state between fully alert and sleep. When I practice non-sleep deep rest, I feel deliciously relaxed while staying aware of my thoughts and my body.

Practicing Non-Sleep Deep Rest

I became interested in this practice because Huberman recommended it as a strategy to replace lost sleep. I started using non-sleep deep rest on mornings when I woke up underslept or particularly tired.

First I get up, have a glass of water, and lie back down. Next I grab my phone, open my favorite NSDR protocol, put on my headphones, and hit play. One can do it sitting, but I prefer to lie down to maximize my body’s ability to drop into deep rest.

The session lasts just over 20 minutes. When it’s finished, I get up and it feels like I’ve had another hour’s sleep. My mind is clear, my body alert and energized. It can’t completely replace sleep (nothing can), but it feels similarly restorative. Best of all, it’s something within my control that I can easily implement.

I’ve never been someone who naps. I’m rather high strung, and can’t just lie down and sleep in the middle of the day. Naps can also worsen insomnia by reducing accumulated sleep pressure on the brain. As a nap replacement, non-sleep deep rest has been a godsend during periods of stress, and any time I need to perform at my best.

According to Huberman, NSDR replenishes dopamine and lowers cortisol, and can provide a mid-day energy boost. It enhances learning and neuroplasticity, and calms anxiety and nervous tension that make it harder to fall asleep and stay asleep.

Now, when I wake up in the middle of the night or the wee hours of the morning, I take a few deep breaths and start going through the mental motions of NSDR. I don’t get very far, as sleep comes quickly.

More Benefits of NSDR

In a 2019 study published in Behavioral Brain Research, NYU neuroscientist Wendy Suzuki, Ph.D., reported that a 13-minute daily NSDR practice enhanced attention, memory, mood, and emotional regulation in subjects who didn’t normally practice meditation.

The benefits of non-sleep deep rest have been so notable for me that I now practice it every morning. I’ve noticed that it’s far easier to manage my mind. If I start worrying or going down an unhelpful rabbit hole, I catch the thoughts quickly and redirect my attention to the present moment.

I also sink more easily into a state of restful peace when I sit down to relax. I appreciate the warmth of the sun on my face and skin on a whole new level.

I’ve downloaded that favorite NSDR protocol onto the podcast app on my phone, so that I can do it anywhere, any time. I travel frequently for speaking engagements and listen to the recording on planes to get extra rest and prep my brain to perform.

How might it fit into your life?

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