Andrew Huberman· PhD
However, I favor NSDR.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
However, I favor NSDR.
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This is the Yoga Nidra I have done 1-7X per week since 2017.
I also do this NSDR (which is similar to, but different from, in important ways, Yoga Nidra). 10 min: zero cost.
I will do NSDR/Yoga Nidra for 10-30 min after waking if I feel my sleep was not as great as I would have liked.
And I do an NSDR every afternoon. 20min.
I genuinely do the morning sunlight viewing. And this evening I went and looked at the sunset, every single evening, and I absolutely do 10 to 30 minutes of some Non-Sleep Deep Rest protocol, every single day, every single day!
the non-sleep deep rest protocol um that is in uh um yoga tradition is called Yoga Nidra or yoga sleep because you lie down it's self-directed relaxation long exhale breathing to slow your heart rate etc etc
I go to sleep around 10:30, 11 o'clock. I fall asleep very easily. And then I wake up around 3:00 or 4:00 AM. I now know to use a NSDR, Non-Sleep Deep Rest protocol. And that allows me to fall back asleep. Even though it's called non-sleep deep rest, it really allows me to relax my body and brain. And I tend to fall back asleep and sleep till about 7:00 AM, during which time I get a lot of REM sleep.
And I want to be present for it. - Yes. - Hopefully I will be unless I go in my sleep or by sudden, - Right. sudden accident or who knows, right? - Yeah. - It serves a particular role for me, which is to just really acknowledge that time is finite.
I have this practice that I do every day, which is more or less like yoga nidra, self-directed relaxation, long exhale breathing, which sort of coin non-sleep deep rest.
I've continued to do it about once a day — any time of day or night sometimes based on need to get more sleep sometimes just as a practice and even 10 minutes of nsdr for me I emerg from that feeling completely different and always better
if I don't sleep enough or I don't feel rested I'll do a 10 to 20 minute maybe 30 minute nstr or yoga Nedra