NSDR/Yoga Nidra for recovery

I have been trying to find information on NSDR/Yoga Nidra and how it relates to recovery. It seems to be a well accepted remedy for poor sleep in regards to mental performance but what about athletic performance? We all know by now sleep is the pillar of recovery, it is when we sleep that we rebuild and repair, when the adaptations we seek take place. It can be tough though to get ample, high quality sleep and it is therefor the limiter for many of use striving to be as fast as possible. So what can we do?

Naps are a classic way to supplement sleep, but they don’t work for me, I don’t have anywhere to nap at work, I have trouble falling asleep and typically wake up groggy if I do successfully nap. When I heard of NSDR and how it mimics slow-wave sleep, the phase of sleep most responsible for repair, I decided to try it.

I’ve been doing 15 minute sessions most days in the early afternoon for about 8 weeks now and I love it. I often get sleepy around 2:00 and a quick Yoga Nidra revives me and allows me to have more productive afternoons. I am now curious what knowledge is out there on supporting training and enhancing our ability to realize sought after adaptations so I am reaching out to the TR community to see what others have discovered.


You probably know this, but Andrew Huberman is a big fan of NSDR, and has mentioned it on his podcast a number of times. But generally as it pertains to focus, sleep, etc. Some mentions / examples here:

Yeah, Huberman was where I discovered this practice. I guess I’m wondering how NSDR compares to napping.

If it helps improve sleep quality, it’s a win, but are there also benefits not be gained during the practice like increased HGH production? I’ve heard NSDR discussed from a working persons perspective I just haven’t heard it from an athlete’s perspective.

I’ve just gotten into listening to Huberman but I still take stuff like this with a grain of salt, curious if anyone else has experience as well.

My wife was trained and taught iRest yoga Nidra for several years. This style was developed by Dr Richard Miller for vets with PTSD. It has grown over time and now covers a wide range of needs. I always felt better after on of her classes. https://www.irest.org/

This is more or less what I’m investigating.


This is what I was looking for.