Can NSDR (Non-sleep Deep Rest) Improve Mental Health?: Experiment, Benefits, Challenges

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You know that feeling you get as you’re drifting off into sleep, where you’re aware that you’re about to doze off but you’re deeply relaxed? For a full week, I willingly went into this state to see how it would affect my mental health. 

Non-sleep deep rest (NSDR) is the practice of being deeply rested without being fully asleep. Popularized by neuroscientist and podcaster Andrew Huberman, NSDR has steadily been gaining popularity in wellness circles. 

Eager to see whether the alleged benefits of NSDR would work for me, I committed to doing it every day for seven days. Spoiler alert: It’s my new favorite relaxation tool. 

Here’s what you need to know about NSDR—and what I learned when I made it a regular part of my day. 

What Is Non-Sleep Deep Rest (NSDR)?

NSDR is a relaxation practice that puts the body into a deeply restorative state without falling asleep. It’s a Western-friendly repackaging of the concept of yoga nidra (also called yogic sleep).

“Yoga Nidra is a specific and structured technique designed to guide the body into a sleep-like state while maintaining conscious awareness,” says Rachel Bhandal, a yoga and breathwork facilitator with a background in mindfulness-based cognitive therapy. 

“Entering the state of Yoga Nidra can feel almost hypnotic,” Bhandal says. “You’re both aware and unaware, awake yet asleep. Time seems to dissolve, and you drop into profound stillness.” 

Yoga Nidra is a specific and structured technique designed to guide the body into a sleep-like state while maintaining conscious awareness.

—
RACHEL BHANDAL, YOGA AND BREATHWORK FACILITATOR

This might sound a bit like meditation, and in some ways, it is a meditative practice. But it’s done in a specific way and for a specific purpose. 

“Unlike more freestyle meditation approaches, which may aim to energize or simply relax practitioners, Yoga Nidra is rooted in ancient yogic traditions and works by shifting brainwave activity from beta (active thinking) to alpha, theta, and even delta waves—states associated with deep rest and sleep,” Bhandal says. 

Benefits of NSDR

People who practice NSDR claim it helps with:

Although it isn’t well-studied, some research suggests yoga nidra has positive effects on physical and mental health. In a 2023 study, it showed promise in reducing blood pressure, pulse and respiratory rate, along with stress and anxiety.

As it is a form of mindfulness—and meditation has been shown to positively impact the brain—I figured a week of consistent NSDR could be worth a shot.  

How I Structured My NSDR Practice

For one week, I committed to one NSDR session per day, typically in the afternoons. Some nights, I also practiced NSDR before bed to help me unwind.

I used:

  • Guided NSDR sessions on YouTube or Spotify (10-30 minutes)
  • A quiet, dark room with a comfortable surface (either my bed or a yoga mat)
  • Earphones and a weighted eye mask to block out distractions (although this is totally optional)

My goal? To see if NSDR could help me recharge, improve my focus, and make a difference in my mental well-being. 

Day-by-Day Breakdown of My Experience

Day 1: Getting Used to It

I started with a 20-minute guided NSDR session in the afternoon around 3 p.m., which is when my energy usually crashes. 

Even though I’ve done yoga nidra sessions before, it was hard to completely let go and trust the process. I kept wondering, Am I doing this right?

Bhandal says that you’re still benefiting from the session, even if you’re finding it hard to fully let go. 

“The best news is that even if you spend most of the practice feeling restless or distracted, you’re still getting all the wonderful benefits,” she explains. “Yoga Nidra activates the parasympathetic nervous system, lowering cortisol and promoting a deep state of rest, regardless of whether you ‘feel’ like you’ve reached the ideal state.”

After my session, I felt a little lighter and more relaxed. 

Day 2: Feeling More Comfortable

The next day, I felt a little less anxious about doing NSDR “right.”  

In fact, I really looked forward to my practice. I spent the morning feeling overwhelmed and overstimulated, and my quick NSDR session was exactly what I needed to soothe myself. 

My session felt like a really good way to break up the day—sort of like a lunch break, but for my brain. 

I also noticed that it:

  • Improved my mood
  • Helped me feel less fatigued
  • Curbed the creative slump I often feel in the afternoons

When I got up, I thought to myself, “That was exactly what I needed—a moment to do nothing.”

Day 3: Can NSDR Replace Naps?

I’m a chronic insomniac. Since I slept badly the night before, I felt extra tired on day 2. 

I had my NSDR session around 1 p.m., hoping it would energize me as much as a well-timed afternoon nap would. While I enjoyed it, I still felt tired, and desperately needed my 3 p.m. nap. 

To learn more, I spoke with Alex Dimitriu, MD, double board-certified in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine.  

Dimitriu says that both napping and NSDR can be helpful, but they fulfill different needs. “For someone sleep deprived, a nap may be best,” he explains. “For someone busy and stressed out, and adequately rested, a moment to introspect and quiet all the inputs can also be a precious and rejuvenating experience.” 

NSDR, while refreshing, can’t really make up for lost sleep. As Dimitriu says, “Silence is golden. But it is not sleep.”

Day 4: NSDR Before Bed

Many people claim that practicing NSDR before bed helps them sleep better. Dimitriu says he often recommends relaxation or meditation to his patients with insomnia, while Bhandal says her yoga nidra students often report falling asleep more easily and sleeping better as a result of their practice.  

I ended up doing a 30-minute NSDR session and dozing off almost immediately after the session. For someone who often struggles to sleep, this was a huge relief. 

I slept better, but this experiment coincided with me taking new sleep medication, so it’s hard to say if NSDR actually improved my sleep. 

One thing’s for sure: NSDR certainly helped my bedtime routine feel a little more relaxing!  

Day 5 & 6: Feeling the “Reset” Effect

At this point, NSDR felt like a mental refresh button. After each session, I felt like I had taken a power nap without actually sleeping—a weird but effective experience.

“In a world full of inboxes, messages, newsfeeds, and demands, even 10 to 30 minutes of quiet ‘being’ can really move the average in a very positive way,” Dimitriu says. 

One of the most noticeable changes? I was more present. Instead of pushing through the afternoon slump, I gave my body what it needed—deep rest—and I felt clear-headed and more productive afterward. 

Day 7: Reflecting on the Experience

Day 7 was a difficult one for me. It was one of those days where everything just felt heavy, difficult, and distressing. 

I ended up falling asleep during my yoga nidra session. Although NSDR is a state of non-sleep, Bhandal assured me that falling asleep doesn’t mean I was “doing it wrong.”  

In a world full of inboxes, messages, newsfeeds, and demands, even 10 to 30 minutes of quiet ‘being’ can really move the average in a very positive way.

“It simply means your body needed the rest. The goal is to stay in a state between wakefulness and sleep, but any experience you have is still beneficial,” she explains. “The body knows what it needs and will show us when we simply pause long enough to listen.” 

As someone who struggles with insomnia, I also appreciated the relaxation effects before bed. Even though I started a new sleep medication around this time, the pre-bed NSDR routine helped signal to my body that it was time to wind down. 

The Mental Health Benefits of NSDR

Based on my experience, here’s how NSDR helped my mental health:

  • It reduced anxiety and overwhelm. It was a great way to press pause and reset my nervous system.
  • I could think more clearly. With my stress levels muted, I felt more mentally clear after my sessions. 
  • It boosted my energy. Each NSDR session felt like it gently rebooted my brain. 
  • I slept better. While I can’t say for sure whether NSDR improved my sleep (because I also started sleep medication), it definitely helped me relax before bed.

What’s more is that it felt much easier than traditional meditation—at least, it did for me. Lying down and following a guided session required zero effort, making it an accessible way to reduce stress.  

Would I Continue Practicing NSDR?

Absolutely. Even after just a week, I saw real benefits—especially when it came to dealing with that 3 p.m. afternoon slump. 

Although I won’t give up my beloved afternoon naps altogether, I’ll definitely continue using NSDR in the afternoons to combat fatigue. I’ve also leaned into doing it just before bed, helping me relax extra deeply.  

If you struggle with stress, low energy, or trouble unwinding before bed, NSDR is definitely worth trying. It’s effortless, science-backed, and free—a rare trifecta in the wellness space. 

Final Takeaways 

If you’re looking for a simple way to reset your mind and body, NSDR is a tool worth adding to your mental health toolkit.

Would I recommend it? 100%. It’s one of the easiest, most effective relaxation techniques I’ve ever tried. There are plenty of NSDR and yoga nidra recordings out there, including free options on YouTube and Spotify. 

For those new to yoga nidra, Bhandal recommends approaching the experience with a beginner’s mind—in other words, drop your expectations and approach it with curiosity. Don’t expect to be “good” at it—there’s no ‘good’ or ‘bad’ here—and remember that it might feel unusual or unnatural at first. 

“Accept that this is a practice, a muscle to be trained over time,” Dimitriu adds. “Even the simple act of sitting in silence is something that takes work and practice. So don’t give up.” 

“Most importantly, surrender to the experience,” Bhandal says. “Simply showing up for yourself and making time for deep rest is a powerful act of self-care. So well done, you!”


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8 Common Conversation Mistakes and How to Rectify Them

by with No Comment Dating Tips, Guide and Advice


There’s nothing like a long yap session with a good friend to turn around a bad day. It’s been shown that a single positive interaction with a friend a day can boost our mental well-being. On the other hand, an awkward or uncomfortable talk can have us stressing for days to come. So how do we ensure our conversations all go well? There’s no magic bullet, but there are some mistakes we can avoid to better connect with others.

As an autistic person, I find some of the arbitrary-feeling social norms for conversing stressful and prefer organic talks with others that go in their own directions naturally. Unfortunately, my life is still filled with other kinds of conversations, too! It’s important for all of us to understand what makes a good conversation, whether it comes naturally to us or not.

Impact of Conversation Mistakes

Before delving into the specific mistakes we might be making, let’s get clear about why this subject even matters. As you might suspect, our conversations impact our relationships, and can do so positively or negatively depending on how they go. “Conversational mistakes often create a sense of disconnection and can lead to problems in relationships,” says Dr. Meghan Marcum, Chief Psychologist at AMFM Healthcare.

This goes for all types of relationships, as most of our interactions are centered around our communication abilities. Marcum notes that “whether these mistakes occur within the context of a personal or business discussion, negative consequences are more likely when these mistakes happen frequently.”

Over time, these mistakes can contribute to people feeling misunderstood, and others may eventually avoid conversations altogether.

The mistakes we make when talking to others mark the difference between healthy, stable relationships and those that might not survive long-term. They could even end our relationships. “Over time, these mistakes can contribute to people feeling misunderstood, and others may eventually avoid conversations altogether,” explains Marcum.

Common Mistakes in Conversations

Here are the most common mistakes we might make regardless of our communication style.

“Boomerasking”

Have you ever asked a question just to have the opportunity to answer it yourself? This faux pas isn’t just unkind; boomerasking can make us seem manipulative since we’re only bringing up a topic for someone else to discuss before we do. According to Marcum, “‘Boomerasking’ can leave the other person feeling like they aren’t being taken seriously.”

Interrupting

It can be challenging to stay silent when you have something to say. There are some relationships in which both parties are interrupters who don’t mind when it happens, but that’s more the exception than the norm.

In general, starting to talk before someone else has finished is considered rude and disrespectful. “Interrupting someone may often contribute to perceptions of being devalued or slighted,” Marcum notes.

Talking Too Much About Oneself

We’ve all heard the stories—or experienced them firsthand—about bad dates where the other party won’t stop droning on about their own life. It’s boring and can make the other person feel like they don’t matter. Striking a balance between sharing is the heart of good conversation.

We want to be open and tell someone about what’s going on with us, but we don’t want to let it overshadow them. It can make the person wonder if they even need to be there! It’s important to remember that discussions thrive on a back-and-forth dynamic. No one wants to watch a person hitting a tennis ball against a wall all night.

Excessive Advice

When a friend or loved one comes to us with a problem, it’s natural to want to help them fix it—but they may just want to vent. “A common and detrimental action in conflict is to swoop in with suggestions when someone describes a problem, instead of listening and acknowledging the other person’s experience,” says Dana Caspersen, TEDx speaker, conflict engagement specialist, and author of “Conflict Is an Opportunity: 20 Fundamental Decisions for Navigating Difficult Times.”

The impact of the suggestion swoop is often that the person with the problem feels both that they are not being truly listened to and that they are not being seen as capable of finding solutions on their own.

—
DANA CASPERSEN, CONFLICT ENGAGEMENT SPECIALIST

We may be trying to help, but unsolicited advice can make someone else think we find them to be helpless. “The impact of the suggestion swoop is often that the person with the problem feels both that they are not being truly listened to and that they are not being seen as capable of finding solutions on their own,” Casperson tells us.

Asking Closed-Ended Questions

Asking questions is vital to a good conversation, but we want to ensure that those questions pave the way rather than create stop signs. Closed-ended questions are ones with yes or no answers, rather than ones that invite your conversation partner to continue the chat.

It’s the difference between “Do you like your drink?” and “What do you like about your drink?” that can make a question prompt a one-word answer to an invitation for a paragraph or two.

Not Asking Follow-Up Questions

Asking follow-up questions shows that we’re listening, we’re engaged, and we care about the person we’re speaking with. If we ask a question, they answer, and we introduce a whole new subject, the other person could feel like we’re just filling time and not interested in what they have to say.

When we hear a person’s response to our question, it should naturally lead us to want to know something more about at least one element of what they’ve said. That point can then be a follow-up question that shows we’ve been actively listening, even if all we say is, “I’d love to hear more about that.”

Interrogation

We’ve discussed that a conversation should be a back-and-forth exchange, so bombarding a person with nonstop questions is something to avoid. Even if we use a nice and gentle tone, we could make our partner feel on edge and defensive. You don’t want to sound like an attorney and make them feel like they’re on the witness stand.

After each question and answer, take a moment to pause and see if the other person has something to ask rather than jumping directly to the next question.

Using Dismissive Language

Respect is everything in many areas of life, and conversations are no exception. “The biggest mistake one can make is essentially lacking respect for the other person when having a conversation,” says Marcum, who tells us that using dismissive language is an error to avoid.

She says that “it can very quickly erode dialogue and create a barrier between two people.” Dismissive behavior can be a direct response to something someone is telling us, like claiming they are overreacting, or it can be a lack of validation, such as saying, “Whatever,” when someone expresses displeasure with us.

Strategies to Avoid Conversation Mistakes

Thankfully, we can get past these mistakes to start having better and more functional discussions. The biggest thing we can do to avoid any and all of the above mistakes is simple: to listen openly and behave respectfully. According to Caspersen, we should “listen with curiosity and acknowledge what the person has said.”

“Help them unfold their thoughts instead of imposing your own,” Caspersen adds. Active listening is considered a basic key to better communication.

Giving a brief synopsis of what the other person said can help you correct any potential errors quickly and prevent misunderstandings.

To avoid misunderstanding and ensure engagement, you can summarize what your partner said. “Giving a brief synopsis of what the other person said can help you correct any potential errors quickly and prevent misunderstandings…by allowing the person to clarify and improve accuracy in understanding each other,” Marcum advises.

Lastly, we want to keep things as personable as possible. Avoid conflict by using affirming language and operating from a place of curiosity. “Ask follow-up questions and if you disagree use neutral language instead of hostility,” Marcum says, “saying something like, ‘That’s not the way I understood the situation but I am curious to hear more about your perspective.’”

Promoting Healthy and Balanced Conversations

We can avoid these mistakes by being more present in our conversations. When we behave respectfully and genuinely want to know more about someone else’s experience, it’s easy to avoid talking over them or speaking nonstop about ourselves. “Listen with the real intent to understand, express yourself without attack or defense, and don’t leap to strategies before you understand what really matters on both sides of the conversation,” explains Caspersen.

If you happen to make one of these mistakes, it’s not too late: You can still turn things around. For example, Caspersen says that if we find ourselves offering unsolicited advice, instead of saying “Well, what you should do is….” you can instead say, “So, it sounds like [this] has been happening, what’s the hardest thing in that for you? What are you trying to figure out right now?”

Bottom Line

Communication errors like interrogating the other party or asking only close-ended questions can wreak havoc on relationships, but we can avoid them by being present, listening actively, staying engaged, and getting more information before jumping to conclusions or assumptions.

Resources

If you’d like to practice your conversational skills, there are worksheets you can use or videos you can watch from communication experts. Whichever method you choose, better conversations can be on the horizon for you.


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