As our lives regain momentum and our schedules fill up with commutes, in-person meetings, and business trips, sleep has become a popular topic of discussion. Sleep optimisation is more critical than ever, and a practice called Non-Sleep Deep Rest (NSDR) is gaining attention within the bio-hacking community as a solution to sleep deprivation and a way to enhance focus. Coined by Dr. Andrew Huberman, a renowned Stanford neuroscientist, NSDR offers a meditation practice that can rejuvenate the mind and body in just 20-30 minutes.
The Science Behind NSDR
We require at least four 90-minute sleep cycles each night to feel refreshed the next day. However, some individuals may need five or six cycles for optimal results. Delta brainwave sleep, which occurs early in the night, is essential for restorative rest. If you go to bed late and still sleep for 7 or 8 hours, your body may not experience enough delta brainwave sleep, leaving you feeling tired and potentially relying on caffeine or other stimulants to get through the day.
NSDR, inspired by yoga nidra meditation, can provide a healthy alternative to dealing with sleep deprivation. This practice can mimic a 90-minute sleep cycle by slowing down your brainwaves and activating the parasympathetic nervous system, responsible for rest and digestion.
The Stages of NSDR
Beta to Alpha: In the beta brainwave state, we are fully engaged with our external world and daily tasks. When we close our eyes and shift our focus inward, our brain moves into the alpha brainwave state, and our nervous system begins to relax.
Alpha Stage: In this stage, your body is completely relaxed, but you remain somewhat alert. This relaxed awareness produces serotonin and heart coherence, often leading to creative thoughts or problem-solving ideas.
Alpha to Theta Stage: After about 20 minutes, your brain enters the theta brainwave state, similar to REM sleep. Unlike sleep, you remain conscious during this stage, experiencing dream-like visions or revisiting past memories without judgement or emotional charge.
Theta to Delta Stage: The delta brainwave state is the most restorative and healing stage. In yoga nidra meditation, you maintain a subtle inner awareness while experiencing the benefits of deep, dreamless sleep.
Benefits of NSDR Practice
A 20-30 minute NSDR session not only helps you feel better after a poor night's sleep but can also reduce your sleep deficit and provide numerous other benefits, such as:
Enhanced learning and neuroplasticity
Stress and anxiety relief
Improved cognitive function
Better sleep quality and insomnia alleviation
Increased focus and mental clarity
Pain management
Assistance with PTSD and trauma recovery
Incorporating NSDR into Your Daily Life
By integrating NSDR into your daily routine, you can unlock the potential for improved sleep, enhanced focus, and better overall well-being. Try incorporating a 10-30 minute session during your lunch break or whenever you need a revitalising mental boost. After completing a session, consider working on a creative or problem-solving task, as your brainwaves will be in the ideal state for innovative thinking.
Try using your weighted blanket with NSDR
Combining the use of a weighted blanket with Non-Sleep Deep Rest (NSDR) meditation can create an even more restorative and calming experience. Weighted blankets provide gentle pressure, mimicking the sensation of being hugged, which can help reduce anxiety and promote relaxation.
As you settle into your NSDR practice, the comforting embrace of a weighted blanket can further enhance the calming effects, helping you to more easily transition through the different brainwave states and ultimately reach a deeper level of rest and rejuvenation.
Give Non-Sleep Deep Rest a try and experience the transformative effects of this powerful meditation practice on your sleep quality and daily life.
In this 10-minute meditation, Stanford neuroscientist @Andrew Huberman of HubermanLab guides you through a Non-Sleep Deep Rest protocol (NSDR)
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