You know the feeling: It’s 3:00 PM. You have been staring at code or spreadsheets since morning. Your brain feels “fried.”
You could take a nap, but you know the risk: You might wake up groggy, disoriented, and feeling worse than before (that’s called “Sleep Inertia”). You could drink more coffee, but then you won’t sleep tonight.
There is a third option. It’s called NSDR (Non-Sleep Deep Rest).
Top Silicon Valley executives, including Google CEO Sundar Pichai, swear by it. It is not “meditation” (which takes years to master). It is a biological off-switch for your stress system.
What is NSDR?
NSDR is a term coined by Stanford neuroscientist Dr. Andrew Huberman. It is a state where your body is completely asleep, but your mind keeps a tiny sliver of awareness.
The Science: When you focus hard (coding, writing), your brain accumulates “metabolic waste.” This is why you feel mentally heavy. Sleep clears this waste. NSDR tricks your brain into entering Theta Wave states—the dreamlike state you pass through just before falling asleep. Spending 20 minutes here mimics the restorative effects of a 90-minute nap, but with zero grogginess.
Why It’s Better Than a Nap
- No “Sleep Inertia”: You wake up sharp, not groggy.
- Dopamine Reset: It replenishes dopamine reserves, bringing back your motivation/drive to finish the day’s work.
- Neuroplasticity: It accelerates learning. If you are learning a new language or framework, doing NSDR right after studying helps lock the information in.
The Protocol (How to Do It)
You don’t need an expensive gadget. You just need headphones and a floor.
Step 1: Get Horizontal Lie down on a couch or the floor. (Do not do this sitting up; your body needs to fully relax).
Step 2: The Audio Guide You cannot “think” your way into NSDR. You need a script to guide you.
- Free Option: Search YouTube for “Andrew Huberman NSDR” (10 minutes) or “Ally Boothroyd Yoga Nidra” (20 minutes).
- App Option: Use an app like Virtue Map or Insight Timer.
Step 3: The Body Scan The audio will guide you to focus on specific body parts (toes, knees, hands). This distracts your prefrontal cortex—the part of your brain that is obsessing over deadlines—and forces it to shut down.
Step 4: The Wake Up When the 10 or 20 minutes are up, you will open your eyes and feel a strange sensation: clear, calm, and ready to go.
The “Recharge” Challenge
Next time you hit a wall, don’t scroll Instagram. Don’t grab an espresso. Put on your headphones, lie down, and reboot the machine.