What are NSDR scripts?

Non-Sleep Deep Rest (NSDR) scripts are part of a protocol designed to direct the brain and body into a state of deep relaxation. NSDR can aid in recovering sleep, restoring dopamine levels in the brain, and providing a restorative mental and physical state. Andrew Huberman has discussed NSDR as a valuable tool for people experiencing issues with anxiety, sleep, or self-regulation. NSDR practices include guided relaxation techniques, such as body scans and long exhale breathing, and they lack the mystical elements found in some relaxation practices, making them more accessible and scientifically grounded.

NSDR differs from meditation in that it is less focused and does not require active attention, which can place high demand on the brain's metabolic systems. Instead, NSDR involves passively listening to a guided script that typically includes a body scan and breathing exercises aimed at consciously reducing nervous system activation. Dr. Huberman offers a zero-cost, 10-minute NSDR script on YouTube, which he reads himself. He encourages use of NSDR for restoring states of relaxation and focus, and for better sleep, particularly if waking up during the night 1 2 3 4 5 6.

Additionally, NSDR practices have been linked to increased dopamine in the brain and can enhance creative thinking and problem-solving. They are suggested to be performed before engaging in creative exploration to achieve a higher baseline of dopamine transmission, which then enhances the capacity for divergent thinking 5.

NSDR and similar practices can have a profound impact on learning and plasticity, offering a zero-cost and behavior-based approach to cognitive enhancement and well-being 7 8.