Andrew Huberman Afternoon NSDR
A 20 minute non sleep deep rest session to restore mental clarity and offset sleep deprivation during afternoon energy dips.
5 time blocks, 20 minutes in total.
Time blocks
- Space Setup and Positioning: 2 min
Lie flat on your back, use an eye mask, and uncross your limbs - Physiological Sigh Breathing: 3 min
Double inhale through the nose followed by a long extended exhale - Systematic Body Scan: 7 min
Move mental focus systematically from feet to head on each exhale - Passive Alpha Theta Drift: 5 min
Remain still and allow thoughts to pass without active engagement - Gradual Transition and Re-engagement: 3 min
Wiggle fingers, stretch slowly, and sit upright before standing
About this routine
Neuroscientist Andrew Huberman frequently recommends Non-Sleep Deep Rest, or NSDR, as a tool for physical and mental recovery. The Andrew Huberman NSDR routine relies on guided relaxation techniques derived from yoga nidra to calm the nervous system without entering full sleep. Practitioners lie flat and focus on deliberate breathing patterns while mentally scanning the body.
This protocol works well during the afternoon circadian dip, typically between 1:00 PM and 3:00 PM, or after an intense block of analytical work. Huberman notes that a 20 minute session helps regain focus, reduces stress, and partially offsets lost nighttime sleep. The practice involves slowing heart rate through extended exhales and shifting brainwave states into deep relaxation.
Unlike daytime napping, NSDR does not leave you feeling groggy or disrupt nighttime sleep architecture. Regular practice improves neuroplasticity and memory retention by creating dedicated space for neural consolidation. Running this guided sequence with an interactive morning routine timer can keep your session precise without checking screens.
Why this routine works
- Restores alertness without causing daytime grogginess
- Reduces physical tension and slows heart rate
- Supports memory consolidation after heavy mental work
- Provides mental recovery when nighttime sleep was brief
FAQ
What is the Andrew Huberman NSDR routine?
It is a 20 minute guided relaxation protocol that uses controlled breathing and body scanning to calm the nervous system and restore mental focus without entering deep sleep.
When is the best time to do an NSDR session?
Huberman recommends practicing NSDR in the early afternoon during the natural circadian dip in alertness, or immediately following a demanding cognitive work session.
How does NSDR differ from a regular nap?
NSDR keeps you conscious while guiding your brain into alpha and theta wave states. It avoids sleep inertia, meaning you wake up alert rather than groggy.
How long is Huberman's afternoon NSDR protocol?
Huberman typically practices and recommends 10 to 20 minute NSDR sessions. This routine follows the standard 20 minute format.