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What Is NSDR Meditation? Benefits, Method, Best Duration

nsdr meditation

Are you feeling stressed, unable to relax, or struggling with sleep problems? Allow us to introduce NSDR Meditation – a deep relaxation practice that can help rejuvenate your mind and body.

This blog will take you on a journey through the benefits of Non-Sleep Deep Rest (NSDR), the best ways to practice it, and how often you should do so for optimal results. Ready for better sleep, less stress, and more relaxed days ahead? Let’s begin!

Here’s a guided body scan meditation that will help you experience NDSR.

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Key Takeaways

  • NSDR Meditation, or Non – Sleep Deep Rest Meditation, is a practice that induces deep relaxation and rest without actually falling asleep.
  • The benefits of NSDR meditation include enhanced productivityenhanced sleep qualitylowered stress and anxiety levels, and increased concentration and focus.
  • To practice NSDR meditation, find a comfortable position, focus on your breath, let go of thoughts, and practice for a recommended duration of 20 to 60 minutes.
  • The best duration for NSDR meditation depends on individual preferences and goals. Shorter durations can recharge the mind during the day, while longer durations provide a more profound relaxation experience.

What is NSDR Meditation?

NSDR Meditation, or Non-Sleep Deep Rest Meditation, is a practice that induces deep relaxation and rest without actually falling asleep.

What is NSDR Meditation


NSDR Meditation is short for Non-Sleep Deep Rest. It’s like deep sleep, but you don’t really fall asleep. This type of rest comes from a special guided meditation. You focus on your breath and scan your body to feel relaxed yet awake at the same time.

The key point here is to notice your thoughts, feelings, and senses as they are. That way, you get the good parts of deep sleep without actually sleeping!

Differences between Non-Sleep Deep Rest and yoga nidra

Non-Sleep Deep Rest (NSDR) and yoga nidra are both important practices in the realm of meditation. While they share many similarities, they also have distinct differences.

Non-Sleep Deep Rest (NSDR)Yoga Nidra
DefinitionNSDR refers to a state of rest similar to deep sleep without actual sleep. It’s a catch-all term that can include practices like yoga nidra, hypnosis, or even a nap.Yoga nidra is a systematic practice involving intentional body awareness and visualization techniques. It often includes intentions and mantras during meditation.
OriginNSDR is a deep relaxation technique named by neuroscientist Dr. Andrew Huberman.Yoga nidra derives from ancient yogic practices and has a long history in Eastern philosophies.
BenefitsNSDR can relieve stress, improve memory, cognition, and neuroplasticity, and boost sleep quality. It promotes deep rest while staying conscious.Yoga nidra meditation helps with learning, enhances rates of neuroplasticity, and relieves stress. It aims to reach a state of conscious deep sleep.
PracticeNSDR involves finding a comfortable position, focusing on the breath, and letting go of thoughts.Yoga nidra often includes specific steps like setting a Sankalpa (resolution), a rotation of consciousness, and visualizations.

Both practices have their place and can bring about profound benefits. Choosing between them largely depends on personal preference and what you hope to achieve from your meditation practice.

Benefits of NSDR Meditation

NSDR Meditation offers numerous benefits, including enhanced productivity, deep relaxation, improved sleep quality, reduced stress and anxiety, and increased concentration and focus.

Enhances Productivity

Using NSDR meditation makes you do your work better. It helps you focus more. Your thinking gets sharper and clearer with practice. This way, you can take in new things faster and understand them better.

Plus, it pumps up the level of dopamine in your body. Dopamine is like fuel for motivation and concentration that improves productivity.

Promotes relaxation

NSDR Meditation is known for its ability to promote deep relaxation. By engaging in this practice, you can experience a profound sense of calmness and tranquility. It helps to slow down your mind and release tension from your body, allowing you to achieve a state of total relaxation.

This deep level of relaxation not only feels good but also has many benefits for your overall well-being. It can help lower stress, anxiety levels, and even improve sleep quality. So if you’re looking for a way to unwind and find inner peace, NSDR Meditation might just be the perfect solution for you.

Improves sleep quality

Improves sleep quality

NSDR meditation, also known as Non-Sleep Deep Rest meditation, has been proven to enhance sleep quality. This form of meditation helps individuals achieve a state of deep relaxation without actually falling asleep.

By practicing NSDR regularly, you can experience profound restorative benefits for both your body and mind. It is like taking a power nap that rejuvenates you and promotes better sleep at night.

Research shows that NSDR can positively impact relaxation during waking hours and improve the quality of sleep you get at night. So, if you want to wake up feeling refreshed and energized, incorporating NSDR into your routine can be a powerful practice in achieving that good night’s sleep we all crave.

Reduces stress and anxiety

NSDR meditation is a powerful tool for reducing stress and anxiety. When you practice NSDR, it activates the relaxation response in your body, helping to calm your nervous system and release tension.

This state of intense calm can have a profound impact on your well-being by relieving stress and promoting a sense of inner calm. Regular practice of NSDR techniques like Yoga Nidra or breathwork can bring about positive changes in your life, increasing self-awareness and reducing anxiety.

So, if you’re feeling stressed or anxious, give NSDR meditation a try and experience its restorative benefits for yourself.

Increases concentration and focus

NSDR meditation is a powerful practice that can increase your concentration and focus. Regularly practicing NSDR can strengthen the neural connections in your brain that are responsible for these cognitive abilities.

By listening to NSDR tracks, you can increase dopamine levels in your brain, which helps with motivation and focus. Additionally, NSDR promotes memory retention and increases neuroplasticity, making it easier for you to learn new things.

When you incorporate NSDR into your daily routine, you unlock your inner potential and improve overall well-being while enhancing concentration and focus.

Apart from NSDR, a flow state guided meditation can also help a lot.

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Unleash Your True Potential!

Explore the world of meditation with our powerful guided sessions crafted to bring peace and strength to your spirit.

But first, let’s ensure our sessions are the perfect fit for you.

Take our short quiz to find out!

Method and Practice of NSDR Meditation

To practice NSDR Meditation, start by finding a comfortable position and focusing on your breath. Let go of any thoughts that arise and continue practicing for a recommended duration.

Finding a comfortable position

Finding a comfortable position

To practice NSDR meditation effectively, it’s important to find a comfortable position. You can sit or even lie down to rest, whichever feels best for you. Make sure your body is supported and relaxed.

Find a quiet space where you won’t be disturbed so you can completely focus on your meditation practice. Settle into your chosen position, allowing your body to relax and release any tension.

This will help create the best environment for deep relaxation and mental clarity during NSDR meditation sessions.

Setting yourself up in a comfortable position is key to getting the most out of your NSDR meditation practice. By finding a peaceful spot and taking the time to ensure your body is at ease, you’re setting the stage for a restorative experience that promotes relaxation and reduces stress.

Focusing on the breath

To practice NSDR meditation, one of the key steps is to focus on your breath. This involves taking slow and deep breaths, paying attention to each inhale and exhale. Breathing deeply helps to activate the parasympathetic nervous system, which promotes relaxation and reduces stress.

By directing your attention to the breath, you can anchor yourself in the present moment and cultivate a sense of calm. Focusing on the breath also helps to quieten the mind and let go of any distracting thoughts or worries.

It’s a simple yet powerful technique that brings you into a state of deep rest and relaxation during NSDR meditation sessions.

Letting go of thoughts

To practice NSDR meditation, it’s important to let go of thoughts. This means allowing your mind to release any distractions or worries that may be present. Instead of getting caught up in thinking about the past or planning for the future, focus on being fully present in the moment.

When thoughts arise, acknowledge them without judgment and gently guide your attention back to your breath or body sensations. Letting go of thoughts during NSDR meditation allows for a deeper sense of relaxation and helps quiet the mind, promoting a state of calmness and mental clarity.

It also allows you to fully experience the restorative benefits of the practice.

To get the most out of NSDR meditation, it is recommended to practice for about 20 to 60 minutes. The length of each session may change depending on your schedule and personal preference.

However, it’s important to prioritize regularity over session length. Consistency in practicing NSDR is more important than how long each individual session lasts. It’s worth noting that NSDR can also be done in the form of guided meditation. Taking the guided approach can help you stay focused and relaxed throughout the practice.

If you’re looking for a good time to do NSDR, practicing in the evening can be beneficial as it promotes relaxation before bedtime and improves sleep quality at night. Regularly incorporating NSDR into your routine can not only enhance relaxation during waking hours but also improve your overall sleep quality for a well-rested mind and body.

What Is The Best Duration To practice NSDR

What Is The Best Duration To practice NSDR

The best duration to practice NSDR (Non-Sleep Deep Rest) meditation can vary depending on your needs and schedule. However, there are some recommended durations that you can consider.

If you want to enhance productivity or promote relaxation during the day, practicing NSDR for about 20 minutes after intense focus or learning can be beneficial. This shorter duration allows you to recharge and rejuvenate your mind without taking up too much time.

For a more profound relaxation experience, practicing NSDR for 30 minutes can be as restful as two to four hours of sleep. This longer duration gives your body and mind the opportunity to enter a deep restorative state, similar to what you would experience during sleep.

If you have more time available or if you’re looking for an even deeper level of rest, practicing NSDR for 45 minutes can be just as restful as three hours of sleep. This extended practice allows your brain waves to slow down further, leading to a more relaxed state and potentially enhancing rates of memory retention.

Ultimately, the best duration for your NSDR practice depends on your individual preferences and goals. It’s important to find what works best for you and incorporate it into your routine for optimal mental health and well-being.


In conclusion, NSDR meditation, or Non-Sleep Deep Rest, is a powerful method for relaxation and stress reduction. By slowing down brain wave frequency, it allows the body and mind to rest deeply without actually falling asleep.

The benefits of NSDR include enhanced productivity, better sleep quality, reduced stress and anxiety, improved concentration and focus. With various methods to practice NSDR and recommended durations ranging from minutes to 45 minutes, you can find what works best for you.

Start incorporating NSDR into your daily routine for a calmer mind and an overall sense of well-being.


How do you practice NSDR?

To start NSDR, use body scanning or breathing exercises from a NSDR video or podcast like Huberman Lab’s. This helps stay present and induces the deep rest.

What benefits does practicing NSDR bring?

Practicing Non Sleep Deep Rest could enhance cognitive function as well as memory retention rates.It also aids in stress relief and pain management, contributing to overall well-being

Is there any science behind NSDR?

Yes! Stanford University’s School explored the effects of this self-induced state on health and personal growth.

What is the best duration for practicing NSDR?

Stanford University recommends sessions with minute yoga nidra-style practices for good sleep and high energy levels.

Can I practice it before bedtime?

Yes! Practicing methods similar to “yogic sleep” can boost your neurochemical replenishing effects for good sleep.


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