Non-Sleep Deep Rest has gained significant attention in performance circles, popularized by neuroscientist Andrew Huberman. For athletes seeking every recovery advantage, NSDR represents a trainable skill that accelerates restoration without requiring actual sleep.

Understanding NSDR—what it is, how it works, and how to implement it—gives athletes a powerful tool for their recovery arsenal.

What Is NSDR?

NSDR is an umbrella term for practices that induce deep relaxation while maintaining consciousness. Unlike sleep, you remain aware. Unlike regular rest, specific physiological changes occur.

The term encompasses several established practices:

Yoga Nidra - Guided body awareness practice
Body scanning - Systematic attention to physical sensations
Hypnosis protocols - Directed relaxation techniques
Deep relaxation - Structured rest without sleep

What unites these practices is their ability to shift brain activity toward states similar to early sleep stages while the practitioner remains awake.

The Science of NSDR

Brain State Changes

During NSDR, EEG studies show:

Increased theta waves (4-8 Hz) - Associated with deep relaxation, creativity, and memory consolidation

Decreased beta waves (12-30 Hz) - Reduction in active thinking and stress-related brain activity

Maintained alpha waves (8-12 Hz) - Calm alertness without drowsiness

This brain state pattern differs from both waking consciousness and sleep, creating a unique recovery window.

Physiological Effects

Research documents multiple physical changes during NSDR:

Autonomic shift: Heart rate decreases, heart rate variability increases, blood pressure drops. The nervous system moves from sympathetic (stress) to parasympathetic (recovery) dominance.

Hormonal changes: Cortisol levels decrease while growth hormone and testosterone remain stable or increase—the opposite of sleep deprivation effects.

Muscular relaxation: Progressive release of holding patterns and residual tension from training.

Dopamine restoration: Studies suggest NSDR may help restore depleted dopamine levels, relevant for motivation and motor learning.

Recovery Acceleration

For athletes, these changes translate to practical benefits:

Reduced perceived fatigue
Faster muscular recovery
Improved sleep quality when NSDR is practiced during the day
Better adaptation to training loads
Enhanced mental clarity

Why Athletes Need NSDR

The Recovery Gap

Most athletes face a recovery gap—training demands exceed recovery capacity. Sleep alone may not provide sufficient restoration, especially when:

Training loads are high
Sleep quality is compromised
Travel disrupts normal patterns
Competition stress elevates baseline arousal

NSDR fills this gap by providing recovery benefits that complement sleep.

Nervous System Recovery

Training stresses the nervous system as much as muscles. High-intensity work, heavy loads, and skill acquisition all create neural fatigue that doesn't respond to passive rest.

NSDR specifically targets nervous system recovery through:

Active downregulation of stress responses
Restoration of neurotransmitter balance
Consolidation of motor learning
Reduction of neural inflammation markers

Accessible Anytime

Unlike sleep, NSDR can be practiced:

Between training sessions
During travel
Before competition (for calming)
After competition (for recovery)
When sleep isn't possible but rest is needed

This flexibility makes NSDR practical for athletic schedules that don't accommodate ideal sleep.

NSDR Protocol for Athletes

Basic 20-Minute NSDR

Setup: 1. Lie flat on back (floor or firm surface preferred) 2. Arms slightly away from body, palms up 3. Legs hip-width apart, feet falling outward 4. Eyes closed, jaw relaxed

Practice:

Minutes 1-3: Arrival - Take 5-10 deep breaths, extending exhale - Set intention for deep rest - Release agenda—nothing to do, nowhere to be

Minutes 3-10: Body Scan - Systematically move attention through body - Start at crown of head, move down slowly - At each area: notice sensation, release tension, move on - Include face, neck, shoulders, arms, hands, chest, abdomen, back, hips, legs, feet

Minutes 10-18: Deep Rest - Let attention become diffuse - No specific focus required - Allow body to feel heavy, mind to drift - If thoughts arise, let them pass without engagement

Minutes 18-20: Return - Gradually deepen breath - Small movements in fingers, toes - When ready, open eyes slowly - Take a moment before sitting up

Post-Training NSDR (10 minutes)

When time is limited after training:

3 minutes: Physiological sighing—double inhale through nose, long exhale through mouth
5 minutes: Rapid body scan—move attention through body quickly, releasing major tension areas
2 minutes: Rest in relaxed awareness

This abbreviated protocol captures key NSDR benefits when full practice isn't feasible.

Pre-Sleep NSDR (15 minutes)

Optimize sleep quality with evening NSDR:

Practice in bed, already prepared for sleep
Follow standard body scan protocol
At "deep rest" phase, allow transition into actual sleep
Don't try to stay awake—let sleep come if it wants

This bridges the gap between waking activity and sleep, improving sleep onset and early sleep quality.

Timing NSDR for Athletes

Best Times for Practice

Morning (before training): Primes nervous system for optimal arousal, clears residual sleep inertia

Post-training (within 2 hours): Accelerates recovery initiation, shifts from sympathetic to parasympathetic

Early afternoon (1-3 PM): Addresses natural circadian dip, provides recovery without disrupting night sleep

Pre-competition: Calms pre-event arousal, conserves energy, maintains focus

When to Avoid

Late evening: May interfere with natural sleep drive if practiced too close to bedtime (unless using pre-sleep protocol)

Immediately before training: May over-relax, reducing readiness for high-intensity work

When actual sleep is possible: Real sleep provides benefits NSDR cannot replicate

NSDR vs. Napping

Athletes often debate napping versus NSDR. Both have value, with different applications:

Napping Advantages

Actual sleep stages provide unique restorative benefits
Can reduce sleep debt
Familiar, requires no learning

Napping Disadvantages

Sleep inertia upon waking (grogginess)
Can disrupt nighttime sleep if too long or late
Not always possible to fall asleep on demand
Quality varies significantly

NSDR Advantages

No sleep inertia—return to activity immediately
Doesn't interfere with nighttime sleep
Can be practiced even when sleep won't come
Consistent benefits regardless of whether sleep occurs
Develops skill that improves with practice

NSDR Disadvantages

Requires learning and practice
May feel "unproductive" to those unfamiliar
Not equivalent to actual sleep for sleep debt

Recommendation: Use NSDR when you need recovery without sleep inertia, use napping when you can afford 90+ minutes for a full sleep cycle.

Building NSDR Skill

Progressive Training

Like physical skills, NSDR improves with practice:

Week 1-2: Practice daily, 10-15 minutes. Focus on simply lying still with eyes closed. Don't worry about "doing it right."

Week 3-4: Extend to 20 minutes. Add body scanning. Notice the difference between trying to relax and allowing relaxation.

Week 5-6: Practice in different conditions—post-training, pre-sleep, during travel. Observe how NSDR feels in various states.

Ongoing: Refine based on what works for your body. Some athletes prefer guided audio, others silence. Some relax faster with breath focus, others with body scanning.

Measuring Progress

Signs NSDR skill is developing:

Faster transition into relaxed state
Deeper physical relaxation achieved
Less mental chatter during practice
Consistent post-practice refreshment
Ability to practice in non-ideal conditions

Common Challenges

Falling asleep: Not a problem unless you need to wake and train. If sleep keeps happening, you may need more actual sleep.

Mind racing: Normal, especially early. Return attention to body sensations without fighting thoughts.

Physical discomfort: Adjust position as needed. Some find legs-elevated position more comfortable.

Feeling nothing special: NSDR isn't always dramatic. Subtle shifts accumulate into meaningful recovery.

NSDR for Specific Athletic Situations

Heavy Training Blocks

During high-volume phases, daily NSDR becomes essential:

Post-training NSDR after each session
Pre-sleep NSDR to maximize sleep quality
Weekend longer practices (30-40 minutes) for deeper restoration

Competition Periods

NSDR supports competition demands:

Night before: Pre-sleep NSDR for optimal rest despite nerves
Morning of: Brief NSDR to clear anxiety, conserve energy
Between events: Recovery without actual sleep's grogginess

Injury Recovery

NSDR supports healing through:

Stress reduction that facilitates tissue repair
Pain management through altered perception
Mental health support during difficult recovery periods
Maintenance of meditation practice when training is limited

See post-surgery meditation for additional recovery techniques.

Travel Recovery

Combat travel fatigue with NSDR:

On planes: Abbreviated practice despite suboptimal conditions
On arrival: 20-minute NSDR before attempting to function
Jet lag management: Strategic NSDR at local rest times

Guided vs. Unguided NSDR

Guided Advantages

External voice keeps attention anchored
No need to remember sequence
Consistent timing
Easier for beginners

Unguided Advantages

Can adjust pace to personal needs
No dependency on technology
Deeper internalization of practice
Works in any environment

Recommendation

Start with guided (apps, recordings) until the process becomes internalized. Gradually transition to unguided practice. Maintain ability to practice both ways for flexibility.

The Return app provides timers suitable for both guided and unguided NSDR practice.

Integrating NSDR Into Training Programs

Weekly Structure Example

Training Day: - Morning: 10-minute NSDR after waking - Post-training: 15-20 minute NSDR within 2 hours - Evening: Pre-sleep NSDR if needed

Rest Day: - Afternoon: 30-minute extended NSDR - Otherwise, allow more spontaneous rest

Competition Day: - Morning: Brief NSDR for centering - Pre-event: 10-minute calming practice - Post-event: Extended NSDR for recovery

Periodization

Align NSDR with training phases:

Base Phase: Build NSDR habit, longer practices (30 min) Build Phase: Maintain habit, adapt timing to intensified training Competition Phase: Strategic use, pre-sleep focus Transition: Lighter practice, emphasis on enjoyment

Key Takeaways

NSDR provides recovery benefits distinct from both sleep and passive rest—nervous system restoration, hormonal optimization, accelerated physical recovery
The practice is trainable—skills improve with consistent practice over weeks
Timing matters—post-training and pre-sleep offer greatest athletic benefits
NSDR complements but doesn't replace sleep—use appropriately based on situation
Start with guided practice, progress to unguided for maximum flexibility
Integrate systematically into training program for cumulative benefits

Return is a meditation timer designed for athletes who understand that recovery is training. Build the NSDR practice that accelerates your restoration. Download Return on the App Store.