I have struggled with insomnia for as long as I can remember. Over the past ten years, it got worse due to life challenges and what I thought was just aging. At one point, I kept waking up at 3 a.m., unable to fall back asleep.
Insomnia is a tough cycle. When you sleep less, you feel worse. That makes it harder to relax and calm your mind. You feel tired but tense when you go to bed because you want to sleep badly. Waking up in the middle of the night is even more frustrating.
I tried many methods to improve my sleep. These included good sleep habits and cognitive behavioral therapy for insomnia (CBT-I). I also worked with my doctor. Now, my sleep is better, though some nights are still restless, or I wake up too early.
On the hardest mornings, when I feel exhausted, I use a technique called Non-Sleep Deep Rest (NSDR). It has become my secret weapon.
What Is NSDR?
NSDR is a simple but powerful tool to reduce stress and restore the mind. It was popularized by Stanford neurobiologist Andrew Huberman, Ph.D. The technique is based on science and helps the body relax deeply.
NSDR is similar to a practice called yoga nidra but without any spiritual aspect. It guides your mind through focused attention and breathing exercises, especially long, slow exhalations. This activates the parasympathetic nervous system—the part of your body that calms you down.
When doing NSDR, your brain enters a state between full alertness and sleep. You feel deeply relaxed but stay aware of your thoughts and body.
How I Use NSDR
I first tried NSDR after learning it can help recover lost sleep. When I wake up tired, I get a glass of water, lie back down, put on headphones, and listen to a 20-minute NSDR recording on my phone.
Although you can do NSDR sitting, I prefer lying down to help my body reach deep rest. After the session, I feel like I have slept for another hour. My mind is clear, and my body feels alert and energized.
NSDR cannot fully replace sleep, but it is very restorative and something I control easily.
I’ve never been a napper because naps make me more restless and can worsen insomnia. NSDR is a great alternative, especially during stressful times or when I need to be sharp.
Science Behind NSDR
Dr. Huberman explains that NSDR increases dopamine (which boosts motivation) and lowers cortisol (the stress hormone). It also improves learning, brain plasticity, and helps calm anxiety, making it easier to fall asleep.
When I wake in the middle of the night, I now take deep breaths and mentally go through NSDR steps. Often, I fall back asleep quickly.
A 2019 study by NYU neuroscientist Wendy Suzuki, Ph.D., found that just 13 minutes of daily NSDR improved attention, memory, mood, and emotional control in people who did not meditate before.
Benefits I’ve Noticed
Doing NSDR every morning has helped me manage my thoughts better. If I start worrying, I can quickly bring my focus back to the present.
I also find it easier to relax deeply now. I enjoy simple pleasures, like feeling the warmth of the sun, much more.
I keep my favorite NSDR audio on my phone so I can do it anywhere—even on planes when I travel for work.
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