Didn’t Sleep Well Last Night? Do This Instead
NSDR (Non-Sleep Deep Rest) is your go-to recovery tool—and yes, it’s Dr. Huberman-approved.
Ever find yourself waking up totally exhausted?
Yeah, me too.
It can be so frustrating. You’re following all the “rules”—going to bed on time, getting 8 hours in the quietest, darkest room you can create—and you’re still super tired.
Rest is critical for both physical and mental health, and when sleep isn’t ideal, it can feel like there isn’t anything you can do. BUT there are actually multiple practices you can do when sleep isn’t cooperating.
That's exactly why I was excited to discover NSDR!
What Is NSDR?
NSDR stands for Non-Sleep Deep Rest—a simple, science-backed practice that guides your body into a deeply restful state without actually falling asleep.
It’s calming, restorative, and ideal when you’re:
Feeling wired but tired
Struggling to focus or reset
Battling burnout or chronic stress
Craving deep rest—but don’t have time for a nap
NSDR isn’t a branded method—it’s actually a term popularized by the dreamy Dr. Andrew Huberman (Stanford neuroscientist + nervous system expert) to describe any practice that helps your brain and body enter a restful, yet conscious, state.
These are protocols that guide your brain and body into a state of deep rest without actually sleeping. And get this—it’s not just relaxing.
It’s been shown to restore energy, reduce stress, improve memory and focus, and even help you recover some of the restorative benefits of lost sleep.
Huberman himself says he uses NSDR anytime he wakes up groggy or didn’t sleep well. It’s his go-to for “recovering sleep debt” and rebooting energy after a rough night.
So if you're dragging through your day, can't nap, and still need a reset—NSDR might be your new favorite tool.
Huberman-Approved NSDR Techniques
Here are the main NSDR practices Dr. Huberman recommends:
1. Yoga Nidra (Guided Body Scan Meditation)
This is Huberman’s #1 NSDR recommendation. Yoga Nidra is a guided, voice-led meditation (done lying down) that walks you through breath awareness, body scans, and visualizations. (Spoiler alert: I recorded one of these just for you at the end of this post!)
It is scientifically proven to reduce stress, improve sleep, and enhance learning, while being easy to follow—just press play and lie down, and it works even if your mind wanders.
“Yoga Nidra is incredibly powerful for restoring dopamine levels and accelerating learning by accessing deep rest states.” — Andrew Huberman
2. Cyclic Sighing (Physiological Sighs)
A short, powerful breathwork technique: take a deep inhale through the nose, followed by a second shorter inhale, followed by a long exhale through the mouth.
This technique is also science backed, all you just need is 1–5 minutes, and it is proven to quickly calm the nervous system, making it great for mid-day stress or emotional overwhelm
Huberman recommends this as a daily tool for stress regulation and resetting the autonomic nervous system.
3. Intentional Rest Without Sleep
Sometimes, just lying down in a dark room with your eyes closed—no scrolling, no talking—can qualify as NSDR if you’re consciously resting. Think intention.
This is great when you can’t nap but need rest, and works best with soft soundscapes, binaural beats, or even no sound. Even 10–30 minutes can feel surprisingly restorative
Huberman says he often does this after travel or poor sleep when he needs a recharge but can’t fall asleep.
4. Self-Hypnosis / Trance States
Huberman also includes self-hypnosis protocols as NSDR, especially for performance anxiety or deep nervous system reset. These usually involve:
A single point of focus (breath, light, or sensation)
A progressive relaxation or visualization
Suggestive or affirming language
They can be guided or self-led and help regulate emotional reactivity and promote calm focus.
A simple example: Lie down, focus on a spot of light behind your closed eyelids, then mentally scan from your forehead down to your toes while repeating 'My body is becoming deeply relaxed and restored' with each breath.
When Should You Use NSDR?
Dr. Huberman typically practices NSDR in the late morning or early afternoon—especially:
After a poor night’s sleep
Following intense work or training
To boost learning, memory, or focus
He often does it around 10–11am or early afternoon as a “mental reset,” and avoids doing it too late so it doesn’t interfere with nighttime sleep.
He also notes that NSDR can help replenish dopamine and support neuroplasticity, which makes it especially helpful after intense focus sessions (like studying or deep work).
“If I’ve had a poor night of sleep, I try to do an NSDR protocol for 10 to 30 minutes that day to recover some of the restorative effects I missed.” — Huberman
Ready to Try NSDR? Start Here
If you're new to NSDR, here's the simplest way to begin:
Your First NSDR Session (5 minutes):
Find a quiet spot where you can lie down comfortably
Set a gentle timer for 5-10 minutes
Close your eyes and take 3 slow, deep breaths
Start with cyclic sighing: two inhales through the nose, long exhale through the mouth
Then just rest with eyes closed—no need to fall asleep, just let your body be still
That's it. No apps needed, no perfect conditions required. Just you, a few minutes, and permission to rest without sleeping.
Do this once today—especially if you're feeling that wired-but-tired feeling—and notice how you feel afterwards.
TL;DR – Pick the NSDR That Works for You
The best part? There’s no “one right way.” Whether you’re lying in the sun with your eyes closed, breathing deeply in your car on a break, or following a guided Yoga Nidra like the one below—you’re still giving your brain and body the chance to reset.
As Huberman says: “You don’t need to nap to restore your energy. You just need to access deep rest.”
Try It: An 8-Minute Guided Yoga Nidra for NSDR
Ready to give your nervous system the reset it's craving?
To help you try NSDR for yourself, I’ve created a gentle 10-minute Yoga Nidra session—no pressure to sleep, no pressure to focus. Just press play and let yourself rest.
Thank you for the tips! I struggle with waking up around 3-4am & getting back to sleep. Hoping these will help. 🤞🏼found the yoga nidra audio relaxing other than the 2 interruptions around the left hand and at the end, which I found kind of disturbing/surprising.
This is super helpful, especially as a mom to two young kids who is starting her perimenopause journey. Going to try one of these methods today!