In a world that glorifies doing, rest often gets buried at the bottom of the list. We scroll late into the night, juggle constant responsibilities, and wonder why our nervous system feels like it’s stuck on “go.” The truth is, our modern lifestyles rarely give the brain or body a true chance to reset. This is where “NSDR”, Non-Sleep Deep Rest  comes in.

What Is NSDR?

The term “NSDR” was coined and popularized by Dr. Andrew Huberman, a Stanford neuroscientist known for translating brain science into daily tools. NSDR refers to a state in which the body is deeply relaxed, yet the mind remains gently aware. It’s often achieved through guided practices similar to Yoga Nidra or structured body-based relaxation sessions that quiet mental chatter and promote recovery at a cellular level.

Huberman explains that NSDR helps replenish dopamine, enhance neuroplasticity, and improve sleep quality, even if you didn’t sleep well the night before. In short, it’s your nervous system’s natural repair mode, accessible at any time of day.

Why NSDR Matters for Stress Regulation

When stress builds up, through lack of sleep, emotional strain, or sensory overload, the body’s natural rhythms become dysregulated. Cortisol stays elevated, breathing becomes shallow, and our internal dialogue becomes noisy.
NSDR works as a functional reset, activating the parasympathetic (rest-and-digest) system. This lowers heart rate, slows respiration, and helps the brain clear out the “mental clutter” that accumulates through constant stimulation.

Jill Miller, fascia and embodiment educator and creator of Yoga Tune Up® and The Roll Model Method, describes this as “restoring body blind spots”, areas of the nervous system and tissue that have gone offline due to tension or disconnection. NSDR provides the space for those blind spots to reawaken, bringing both physiological and emotional coherence back online.

When Sleep Isn’t Enough

Even if you get the recommended hours of sleep, your brain may still be fatigued from the constant demands of multitasking and digital input. NSDR fills that gap, it’s like a mental declutter and emotional reset. Ten to twenty minutes of NSDR can restore focus, improve emotional regulation, and enhance recovery as effectively as an extra hour of sleep.

Building NSDR Into Your Daily Routine

In our performance and recovery culture, we often prioritize the physical, workouts, steps, supplements, but nervous system recovery deserves the same consistency.
That’s why KJ calls NSDR a non-negotiable. Whether between meetings, post-workout, or before bed, NSDR becomes your nervous system’s anchor. The key is repetition, training your body to recognize that state of deep rest so it can access it more easily in moments of stress.

“When you build a habit of NSDR, you teach your system that safety and restoration aren’t optional, they’re your foundation.” — KJ Jones

Your Practice: Guided NSDR Audio with KJ

To experience NSDR firsthand, listen to KJ’s guided audio practice. This track is designed to help you transition from a busy mental state into deep restoration in under 20 minutes—no special setup needed, just a quiet space and an open mind.

References & Resources

1. Huberman, A. (2022). Using Non-Sleep Deep Rest (NSDR) to Enhance Learning, Recovery & Sleep. Huberman Lab Podcast, Episode 83. Stanford University School of Medicine.
2. Huberman, A. (2023). The Science & Practice of NSDR. YouTube Lecture.
3. Miller, J. (2014). The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body. Victory Belt Publishing.
4. Miller, J. (2023). Body by Breath: The Science and Practice of Physical and Emotional Resilience. Victory Belt Publishing.
5. Huberman Lab. (2024). The Neuroscience of Stress and How to Regulate It. Podcast Episode.