Ever feel mentally drained but can’t nap or don’t have time for one? There’s a way to recharge your brain without sleeping.

Yogic sleep has been used for centuries across different cultures to restore clarity and creativity and rejuvenate the mind. In ancient Greece, philosophers like Pythagoras took time for stillness to refresh mentally. In India, yogic sleep has long been practiced for deep relaxation. Taoists in ancient China also used meditation and stillness to maintain balance.

Today, the modern version, known as nonsleep deep rest (NSDR), helps slow down a busy mind and move the brain into a restorative state.

What Is NSDR?

The practice involves listening to a guided script while maintaining focus through visualization and deep breathing.

NSDR is a practice that guides the mind and body into a state of deep relaxation without inducing sleep, shifting the nervous system into a parasympathetic (rest and digest) state, Dr. Priyal Modi, an integrative medical doctor, breathwork practitioner, and yoga teacher, told the Epoch Times. This leads to a restorative response, reducing stress and regulating digestion and mood, she added.

NSDR may also support metabolic and immune function, Dr. Brandon Peters, a board-certified neurologist, sleep physician, and fellow of the American Academy of Sleep Medicine, told The Epoch Times. These benefits are likely mediated by reductions in systemic inflammation, he said.

Chronic inflammation can cause insulin resistance and disrupt hunger and energy balance, increasing the risk of metabolic issues. Inflammation also weakens the immune system, making the body more vulnerable to infections and autoimmune problems.

Brainwave Activity and Cognitive Benefits

NSDR is particularly beneficial to the brain, as it shifts brainwave activity, transitioning from active thought to deeper states of relaxation and subconscious access, Modi said.

This practice moves the brain through different brainwave states, each with its own benefits. Moving through different brainwave states is important because each state plays a unique role in cognitive health. For example, when the brain shifts into alpha and theta waves, it enters a state of relaxation and creativity, helping with problem-solving and emotional regulation. Delta waves, associated with deep sleep, are crucial for memory consolidation and cellular repair.

Each brainwave state has distinct characteristics and functions:

• Beta (13–30 Hertz): Alert, thinking mind
• Alpha (8–12 Hertz): Light relaxation, meditation state, seen in early NSDR
• Theta (4–7 Hertz): Deep relaxation, subconscious access, found in deeper NSDR states
• Delta (0.5–3 Hertz): Deep sleep state, some advanced NSDR techniques can bring people to this state while awake

“When the brain enters a deeply relaxed state, new neural pathways are formed, promoting learning and self-repair,” said Modi.

NSDR helps guide the brain into slower brainwave states. As brainwaves slow down, cortisol levels drop while dopamine increases, supporting memory, learning, and creativity, she noted.

These changes in brain chemistry and brainwave activity support brain function in many ways, with cognitive benefits extending to motor skills, executive function (task switching, monitoring, and inhibition), and attention. These effects are seen in both NSDR and deep sleep.

Given these benefits, NSDR shows promise in supporting people with mild cognitive decline or learning difficulties, particularly in aging populations.

Comparable to Sleep?

How do the benefits of NSDR compare to a good night’s sleep?

“You could think of sleep as the foundation and NSDR as a booster,” Modi said. While NSDR cannot replace traditional sleep, it can help compensate for mild sleep loss and serve as a quick recovery tool.

“Sleep of sufficient consistency, quantity, and quality is the gold standard for health,” Peters said.

NSDR may enhance well-being, but it cannot fully substitute for restorative sleep, he added.

That said, NSDR is a practical alternative to napping, especially for those who struggle to fall asleep during the day. Unlike naps, which can disrupt nighttime sleep and require a recovery period, NSDR provides a predictable rest without grogginess.

How Often to Practice

To fully experience the benefits discussed, it’s important to understand the ideal frequency for practicing NSDR.

“As with most things, consistency is key in your NSDR practice,” Modi said. Sessions can range from 5 to 60 minutes daily and can be practiced at any time of day–before bed, after studying to integrate new information, or in place of a power nap during the day, she added.

“If you miss a day, don’t stress, just pick it up again the next day,” Modi advised.

In times of heightened stress, multiple sessions per day may offer additional relief, Peters noted. Online guided sessions can help structure practice, but the key is to find a routine that fits your schedule, he said.

An additional recommendation is to set up a quiet, comfortable space, dim the lights, and minimize distractions, Modi advised.

“Track how you feel before and after the session. Be patient, be kind to yourself, and be consistent.”