Yoga Nidra and Non-Sleep Deep Rest (NSDR)
You know the feeling. Exhausted, but wired. Your body is begging for rest, and your mind is still running laps.
Yoga nidra and non-sleep deep rest offer something in between sleep and wakefulness. You lie down, follow a voice, and let your whole system power down for a while, without needing to drift off.
What is it?
01Yoga nidra is often translated as “yogic sleep”. It’s a guided practice, usually done lying down, that gently moves your attention through your body, breath, sensations and images while you stay awake and aware. It has roots in yoga traditions and was shaped into a modern practice by Swami Satyananda Saraswati at the Bihar School of Yoga in 1976. Sessions usually run for 20 to 40 minutes.
Non-sleep deep rest, or NSDR, is a newer term, popularised by neuroscientist Andrew Huberman. It describes shorter guided rest practices, often around 10 minutes, built on slow breathing and body awareness, without the traditional yogic framework.
They share the same heart: deep rest, guided, with your mind gently awake. Think of NSDR as the express version, and yoga nidra as the longer, richer journey.
What may it help with?
02People often turn to yoga nidra and NSDR when they feel exhausted, stretched thin or unable to switch off, or when an afternoon slump hits and a nap isn’t possible.
It’s commonly explored for burnout, chronic stress and overwhelm, and has also been studied for sleep.
Some people also use NSDR after a long stretch of study or deep concentration. Andrew Huberman has spoken about taking 10 to 20 minutes of deep rest after intense learning, suggesting it may help the brain take in what you’ve just learned. It’s an idea researchers are still exploring.
Tags: Burnout · Stress · Overwhelm
How does it work?
03These practices invite your body to become very still and relaxed, while your mind stays gently awake, following the voice.
A typical yoga nidra session moves through stages. You settle in, set an intention (often called a sankalpa), move your attention around the body, notice your breath, explore sensations or images, then slowly return.
The idea is that this mix of deep rest and guided attention helps the body shift out of a stressed state and into a more restful one. And because you’re simply following along, there’s nothing to get right. Researchers are still exploring exactly how it works.
What does the evidence say?
04Research on yoga nidra and NSDR is growing quickly, and the early findings are encouraging.
A large review of 73 studies, involving 5,201 people, found yoga nidra was linked with lower stress, anxiety and depression. However, the authors rated most of the studies as low quality and warned that the size of the benefits is likely overestimated. [1]
A 2025 randomised trial of 362 adults compared daily online yoga nidra, in 11- or 30-minute recordings, with music or a waiting list over two months. Yoga nidra led to small improvements in wellbeing, and regular practice was linked with healthier patterns in the stress hormone cortisol. [2]
An Australian trial gave 102 active young adults a single 10-minute NSDR session or a control activity. The NSDR group felt less sleepy, fatigued and stressed, and recovered better overall. Some improvements were short-lived. [3]
Overall, these practices look promising, accessible and low-cost, and the research continues to grow.
How to practise
05Try this: a 15-minute rest
- Lie down somewhere comfortable, on a bed or a mat. Put a pillow under your head and knees, and a blanket over you. Body temperature drops as you relax.
- Close your eyes. Take a few slow breaths, letting each breath out be a little longer.
- Set an intention. A simple, kind sentence in the present tense, such as “I am at ease” or “I am enough”. Say it silently three times.
- Move your attention slowly around your body: right hand, each finger, wrist, arm, shoulder. Then the left side. Then your back, belly, legs and feet. Just notice each place, without trying to change anything.
- Feel your whole body breathing, resting heavy on the surface beneath you.
- Notice any sensations, like warmth or coolness, heaviness or lightness, and let them come and go.
- Bring your intention back to mind and repeat it three times.
- Slowly return. Wiggle your fingers and toes, roll onto your side and take your time before getting up.
Finding a guided version
Yoga nidra is almost always done with a guide, and many free recordings are available online. Search for “yoga nidra”, “NSDR” or “non-sleep deep rest”. A 10-minute NSDR is a good start on a busy day. A 30-minute yoga nidra suits evenings or slow weekends.
Considerations
06Falling asleep is okay. It happens a lot at first, especially if you’re tired. Over time, many people find it easier to stay awake and relaxed.
Adapt it. If lying still with your eyes closed feels uncomfortable, especially after trauma, keep your eyes open, sit up or move. You can shorten the practice or stop at any time.
Notice if you feel spaced out. If you feel detached or floaty afterwards, try shorter practices, and finish by feeling your feet on the floor and having a glass of water.
Choose recordings you trust. The voice, pace and words matter. If one doesn’t feel right, try another.
Never while driving, or doing anything that needs your full attention.
You’ve read about it. Now what can you actually do?
You don’t need to have the perfect plan. Choose the next step that feels most useful for where you are right now.
Always speak with a qualified health professional before starting something new. If you are struggling right now, find immediate support.
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This is educational information. It is not a recommendation that this approach is right for you. Always speak with a qualified health professional.
