BODY. Non-Sleep Deep Rest.
I recall a memory vividly, six years ago, standing in a basement hallway of Bastyr where I was in my beginning years of medical school. A student in my cohort was trying to gather some stressed scholars into doing a Yoga Nidra session. “A thirty minute practice is equivalent rest to three hours of sleep,” she said. First off, I didn’t believe that - how outlandish. Second, I was not about to sacrifice yoga for sacred study time in the middle of the day. [insert head-shake here for past self]
Flash forward to the present moment, and superstar scientist/podcaster Dr. Andrew Huberman is talking about a technique called non-sleep deep rest (NSDR) for rest and nervous system regulation. “Where it has been traditionally practiced in India, it’s called Yoga Nidra,” he said on a podcast I was tuning into. Well, my jaw just about dropped. This practice I thought of as outlandish and not worth my time (despite having a devout morning yoga practice for nine years myself) is now being popularized all across the globe. So, what is the deal anyways with NSDR, or Yoga Nidra?
What It Is
a practice to promote a profound state of relaxation and restoration that utilizes a consciousness between sleeping and waking.
a “session” can be short (link to the 10-minute one I use below) or longer (30+ minutes).
What It Isn’t
nap time
Benefits
a feeling of getting up rejuvenated
increases neuroplasticity
regulation of the nervous system
restoration of dopamine levels (important for mood, memory, motivation)
improvement of concentration and focus if sleep deprived (or even if non-sleep deprived)
ability to give a mid-day energy boost
My hack as of late has been a 10-minute NSDR/yoga nidra session over my lunch break. This is the 11-minute session I often will do if time allows. While I have hesitated in sharing this, especially knowing that some of my patients may be reading this (Dr. Casey naps in her office?!) … But don’t worry, I am doing it to purposely revive myself for focus and to stay sharp for my patients all day long.
Especially in these amazing Spring days of expanding light, I find myself a bit on the sleep deprived end with 5 AM wake-up calls from the birds. While I may be missing out on some needed sleep, some sources state that what my classmate said was correct - 30 minutes can be equivalent to two to four hours of sleep. Give NSDR/yoga nidra a try for yourself and see if it can change the trajectory of your day.
For a more in-depth read on NSDR, click here for a deeper dive from Positive Psychology.
*cover photo from a biking trip with kids in 2014 when we biked and camped across France and were in need of a true power nap one day. If only I knew about NSDR then!
