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Introducing NSDR -

In a nutshell, non-sleep deep rest (NSDR) is a set of relaxation techniques that puts one into a deep state of relaxation without drifting off.

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Coining the term -

The term was first coined by neuroscientist and podcaster Andrew Huberman, in 2022.

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Growing trend -

Since then, the practice has rapidly been gaining traction in wellness circles. Indeed, more and more people have been trying it out.

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Proven health benefits -

NSDR has received attention for its touted health benefits, which include stress reduction, cognitive recovery, and general well-being.

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NSDR vs. sleep -

NSDR is different from sleep because it involves active engagement in relaxation techniques, rather than being a passive and unconscious relaxation process.

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NSDR vs. yoga nidra -

If you are familiar with the ancient practice of yoga nidra, you may be thinking that NSDR sounds remarkably similar.

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What is yoga nidra? -

Indeed, yoga nidra is a specific technique that facilitates deep relaxation while maintaining consciousness.

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Guided meditation -

The practice has deep roots in the yogic tradition, and it has gained popularity in the West as a form of guided meditation for stress-relief.

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The key distinction -

Although there are similarities between NSDR and yoga nidra, there is a key distinction in terms of approach.

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No framework for NSDR -

While yoga nidra is a structured practice, NSDR is not bound by any particular spiritual or cultural framework. Rather, it is a general term that aims to encompass a range of relaxation techniques.

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Stress reduction -

As previously mentioned, NSDR is believed to offer a range of health benefits, both mental and physical. First is the reduction of stress and anxiety.

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Stress reduction -

With meditation as one of its key components, NSDR helps reduce cortisol levels, which in turn reduces the overall stress response.

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Enhanced cognitive function -

NSDR has also been linked with enhanced cognitive function, leading to a better performance in both personal and professional settings.

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Enhanced cognitive function -

By increasing connectivity in the brain’s default mode network, NSDR techniques such as mindfulness meditation help improve memory, attention, and processing speed.

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Improved sleep -

Studies have also shown that NSDR practices, such as yoga nidra, can serve to improve sleep quality and alleviate the symptoms of insomnia.

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Improved sleep -

This improvement in sleep quality can be particularly beneficial for those people who suffer from chronic sleep disorders.

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Increased psychological well-being -

There is also evidence to suggest that NSDR can help increase psychological well-being and thereby improve overall well-being.

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Increased psychological well-being -

According to a 2014 systematic review and meta-analysis from Goyal et al., regularly engaging in NSDR practices can help reduce symptoms of anxiety, depression, and pain.

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Physiological benefits -

Last but not least, NSDR has been associated with various physiological benefits, including lower blood pressure and reduced heart rate.

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Physiological benefits -

These positive changes can contribute to a lower risk of chronic diseases and help people have a healthier, more resilient body.

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Getting started -

If you are interested in trying NSDR, here are a few tips to help you get started. Firstly, it is important to practice in the right environment.

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Find the right environment -

Aim to find a quiet, comfortable space, where there are minimal distractions. This might be a dedicated room, or even just a quiet corner in your home.

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Adopt the correct posture -

Once you have found your environment, it is important to adopt the correct posture. As a general rule, the posture should be comfortable, yet supportive.

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Adopt the correct posture -

Many people prefer sitting upright when practicing NSDR, since it allows the body to fully relax, while minimizing the risk of actually falling asleep.

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Adopt the correct posture -

By contrast, the preferred posture in yoga nidra is generally lying down. In yoga terminology, the position is known as savasana.

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Consider a guided meditation -

Many people find it helpful to follow a guided NSDR meditation, especially when they are just starting out.

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Consider a guided meditation -

There are guided NSDR meditations available in various formats, from audio recordings to guided sessions from a trained instructor.

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Consider a guided meditation -

Many guided sessions include instructions for body scanning, breath awareness, and visualization. This can help lead the practitioner into a deep state of relaxation.

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Prioritize consistency -

Finally, it is important to remember that with NSDR, as with many practices, consistency is key.

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Prioritize consistency -

Bear in mind that regular practice enhances the benefits of NSDR, and that even just practicing for a few minutes a day can make a difference.

Sources: (Verywell Mind) (PositivePsychology.com)

See also: What is microsleep, and why does it happen?

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