Yoga Nidra / Non-Sleep Deep Rest (NSDR)
10-30 min guided body-scan practice while lying still. Induces deep rest state that boosts dopamine by 65% (Kjaer et al., 2002), reduces cortisol, and can partially offset sleep debt.
- Time
- 10-30 min/day
- Cost
- Free
- Equipment
- Yoga mat or bed +1 more
- Min. Trial
- 1-2 weeks
Dosage & Timing
- Duration
- 10-30 min
- Frequency
- Daily or as needed
- Best Time
- afternoon
Evidence Strength
3/5 — ModerateModerate evidence. Kjaer et al. (2002) PET study showed 65% increase in endogenous dopamine during Yoga Nidra. Multiple studies show reduced anxiety and cortisol. Andrew Huberman has popularized NSDR as a practical recovery tool.
Overview
Practice a 10-30 minute guided Yoga Nidra or NSDR (Non-Sleep Deep Rest) session. Lie still with eyes closed while following body-scan and breathing instructions. This practice induces a state between wakefulness and sleep that accelerates dopamine replenishment, reduces cortisol, and can partially compensate for lost sleep.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Find a guided session
Search 'NSDR' or 'Yoga Nidra' on YouTube. Huberman's 10-min NSDR is a good starting point. Choose 10-30 min based on available time.
- 2
Lie down comfortably
Lie on your back with arms at sides. Close your eyes. Use a blanket if you tend to get cold.
- 3
Follow the instructions
The guide will walk you through body scanning, breath awareness, and intention setting. Don't try to stay 'alert' — drifting is fine.
- 4
Use strategically
Best used: after poor sleep, during afternoon energy dips, before demanding cognitive work, or to manage acute stress.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety
Meditative relaxation practices affect stress, attention, and autonomic regulation pathways.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 1 contraindication and 2 interaction notes before adding this protocol to a routine.
Contraindications
- Severe dissociative disorders (consult therapist)
Interactions
- Excellent complement to poor sleep nights
- Can replace afternoon nap for cognitive restoration
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Equipment Needed
- Yoga mat or bed
- Headphones (for guided audio)
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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