10 MINUTE NSDR: YOUR TICKET TO DEEP SLEEP
Poor sleep is a common concern for Yen clients. A 10-minute non-sleep deep rest protocol by sleep expert Dr. Andrew Huberman is appropriate for day or night. Try it today!
The term “NSDR,” which neuroscientist Andrew Huberman (2022) coined, essentially refers to a set of techniques for achieving deep relaxation and restorative states without dozing off.
This concept has gained substantial attention for its potential benefits in stress reduction, cognitive recovery, and overall well-being. Unlike sleep, which is a passive and unconscious process, NSDR involves active engagement in techniques that promote a deeply relaxed yet awake state — although Huberman (2022) states that it is fine to fall asleep during practice.
NSDR techniques can include guided relaxation, different types of mindfulness practices and meditation, and controlled breathing exercises. Each of these practices aims to reduce the activity of the sympathetic nervous system — responsible for the fight-or-flight response — and enhance the parasympathetic nervous system’s activity, which promotes relaxation and recovery (Rausch et al., 2006).
The goal is to reach a state where the mind becomes quieter and the body is deeply relaxed while consciousness is maintained (Tang et al., 2015).
One of the key components of NSDR is its impact on the brain. Practices like meditation and guided relaxation can lead to changes in brain wave patterns, particularly an increase in alpha and theta waves, which are associated with deep relaxation and heightened creativity (Travis & Shear, 2010).
This brain state is distinct from the deep sleep state, which is characterized by delta wave activity and offers unique restorative benefits (Walker & Stickgold, 2006).
Another significant aspect of NSDR is its impact on stress and anxiety. Through the downregulation of the stress response, these practices can lead to reductions in cortisol levels, a primary stress hormone, thereby promoting a sense of calm and reducing feelings of anxiety (Ma et al., 2017). This is particularly relevant in our fast-paced, high-stress modern society, where chronic stress is a common issue.
But more about the research and benefits of NSDR later. For now, you can imagine NSDR as a bridge between wakefulness and sleep, offering many of sleep’s restorative benefits while allowing the individual to remain aware and conscious. It represents a valuable tool in the quest for better mental health and wellbeing, making it a subject of increasing interest for individuals seeking to improve their quality of life.
SOURCE: POSITIVEPSYCHOLOGY.COM