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Non-Sleep Deep Rest (NSDR): Benefits and How to Practice
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Most research focuses on practices similar to NSDR, including yoga nidra, meditation and body scan (a mindfulness exercise that involves scanning teh body for pain, stiffness, or other sensations). As NSDR is a relatively new term that rarely appears in clinical research, findings from these related practices provide the best available evidence. “NSDR is more of an umbrella term, but yoga nidra and meditation studies are, more or less, the strongest quantitative evidence in the field,” says Fisher. Research on these techniques suggests NSDR may offer several benefits.
May Reduce Stress
The body’s built-in alarm system (the stress response) helps you respond to real-life threats. It releases stress hormones that increase heart and breathing rate and sharpen focus.It can misfire,though,when daily hassles,ongoing worry,or past trauma keep it switched on too frequently enough or too long.
“I liken it to a car alarm that is going off even though no one is actually trying to steal the car,” says Jessica Fink,LCSW-S a licensed clinical social worker supervisor and sleep specialist in Austin,Texas,who treats insomnia.
That’s where NSDR can help calm things down.Research suggests that NSDR practices such as yoga nidra can ease the stress response by promoting healthier patterns of cortisol, the primary stress hormone. A 2022 review of studies found that yoga nidra significantly reduced cortisol levels in people experiencing stress.
May Improve Sleep
Stress and anxiety are major contributors to sleep problems. By reducing stress, NSDR can indirectly improve sleep quality. But it may also have a more direct effect. yoga nidra, in particular, has been shown to improve sleep in people with insomnia. A 2019 study in the Journal of Option and Complementary Medicine found that eight weeks of yoga nidra significantly improved sleep duration and quality in people with primary insomnia.
May Ease Pain
Chronic pain can be both physically and emotionally draining. NSDR may help manage pain by shifting your focus away from the sensation of pain and promoting relaxation. Research suggests that mindfulness-based practices,like body scans,can reduce pain intensity and improve quality of life in people with chronic pain conditions.
May Boost Mood
NSDR can activate the parasympathetic nervous system, frequently enough called the “rest and digest” system. This system counteracts the stress response and promotes feelings of calm and well-being. Research suggests that yoga nidra can increase levels of serotonin and dopamine, neurotransmitters associated with mood regulation.
how to Practice NSDR
NSDR can be practiced in a variety of ways. Here are a few options:
- Yoga Nidra: This guided meditation practice typically involves lying down in a agreeable position and following a series of instructions that lead you into a state of deep relaxation.
- Body Scan Meditation: This practice involves bringing awareness to different parts