Yoga nidra (NSDR)
Guided non-sleep deep rest; 20 minutes can substitute for missed sleep on tough nights.
Why
Yoga nidra is a guided body-scan practice that produces a state physiologically similar to early-stage sleep. Research from Andrew Huberman's lab and others shows it increases dopamine in striatum and reduces sympathetic tone. Useful for sleep-onset difficulty, recovery on short-sleep days, and as a midday reset.
The technique
- 1
Lie flat on your back, arms slightly away from body, eyes closed.
- 2
Start a guided 20-minute audio (search 'NSDR' or 'yoga nidra').
- 3
Follow the body-scan instructions: attention moves through each body part.
- 4
Don't try to stay awake. Drifting is part of it.
- 5
End: take a slow breath, wiggle fingers and toes before sitting up.
When to use it
Use mid-afternoon for an energy reset, or in bed when sleep won't come.
Ideal for
People who lie in bed unable to switch off; shift workers needing a daytime reset.
Markers this may influence
Evidence
Kjaer 2002 Cognitive Brain Res PET study (experienced practitioners): yoga nidra was associated with a 65% increase in endogenous striatal dopamine release during the practice, a mechanistic signal for the reported parasympathetic shift. Trial evidence in unselected adults is preliminary; safe and acutely calming, but chronic-outcome data are limited.