Nonsleep deep rest (NSDR) has been proven to enhance cognitive health.
Do you ever feel mentally exhausted but unable to take a nap or lacking the time to do so? There is a way to rejuvenate your brain without actually sleeping.
Yogic sleep has been utilized for centuries in various cultures to revive mental clarity and creativity and refresh the mind. Ancient philosophers in Greece, such as Pythagoras, took time for stillness to recharge mentally. In India, yogic sleep has been a longstanding practice for deep relaxation. Taoists in ancient China also practiced meditation and stillness to maintain equilibrium.
What Is NSDR?
The practice involves listening to a guided script while focusing on visualization and deep breathing.
NSDR is a technique that guides the mind and body into a state of deep relaxation without inducing sleep, shifting the nervous system into a parasympathetic (rest and digest) state, according to Dr. Priyal Modi, an integrative medical doctor, breathwork practitioner, and yoga teacher. This leads to a restorative response, reducing stress and regulating digestion and mood.
NSDR may also support metabolic and immune function, according to Dr. Brandon Peters, a board-certified neurologist, sleep physician, and fellow of the American Academy of Sleep Medicine. These benefits are likely mediated by reductions in systemic inflammation.
Chronic inflammation can lead to insulin resistance and disrupt hunger and energy balance, increasing the risk of metabolic issues. Inflammation also weakens the immune system, making the body more susceptible to infections and autoimmune problems.
Brainwave Activity and Cognitive Benefits
NSDR is particularly beneficial for the brain as it shifts brainwave activity, transitioning from active thought to deeper states of relaxation and subconscious access, Modi said.
This practice moves the brain through different brainwave states, each with its own benefits. Moving through different brainwave states is crucial as each state plays a unique role in cognitive health. For instance, when the brain shifts into alpha and theta waves, it enters a state of relaxation and creativity, aiding in problem-solving and emotional regulation. Delta waves, associated with deep sleep, are essential for memory consolidation and cellular repair.
- Beta (13–30 Hertz): Alert, thinking mind
- Alpha (8–12 Hertz): Light relaxation, meditation state, seen in early NSDR
- Theta (4–7 Hertz): Deep relaxation, subconscious access, found in deeper NSDR states
- Delta (0.5–3 Hertz): Deep sleep state, some advanced NSDR techniques can bring people to this state while awake
“When the brain enters a deeply relaxed state, new neural pathways are formed, promoting learning and self-repair,” said Modi.
NSDR helps guide the brain into slower brainwave states. As brainwaves slow down, cortisol levels drop while dopamine increases, supporting memory, learning, and creativity.
These changes in brain chemistry and brainwave activity support brain function in many ways, with cognitive benefits extending to motor skills, executive function, and attention. These effects are observed in both NSDR and deep sleep.
Given these benefits, NSDR shows promise in supporting individuals with mild cognitive decline or learning difficulties, especially in aging populations.
Comparable to Sleep?
“You could think of sleep as the foundation and NSDR as a booster,” Modi said. While NSDR cannot replace traditional sleep, it can help compensate for mild sleep loss and serve as a quick recovery tool.
“Sleep of sufficient consistency, quantity, and quality is the gold standard for health,” Peters said.
NSDR may enhance well-being, but it cannot fully substitute for restorative sleep.
That said, NSDR is a practical alternative to napping, especially for individuals who struggle to fall asleep during the day. Unlike naps, which can disrupt nighttime sleep and require a recovery period, NSDR provides a predictable rest without grogginess.
How Often to Practice
To fully reap the benefits discussed, it is important to understand the ideal frequency for practicing NSDR.
“Consistency is key in your NSDR practice,” Modi said. Sessions can range from 5 to 60 minutes daily and can be practiced at any time of day. “If you miss a day, don’t stress, just pick it up again the next day,” Modi advised.
In times of heightened stress, multiple sessions per day may offer additional relief. Online guided sessions can help structure practice, but the key is to find a routine that fits your schedule.
Setting up a quiet, comfortable space, dimming the lights, and minimizing distractions are additional recommendations for a successful NSDR practice.
“Track how you feel before and after the session. Be patient, be kind to yourself, and be consistent.”
