Ben Greenfield: How I Function on Less Sleep (Without Burning Out)

Key Takeaways

• NSDR (Non-Sleep Deep Rest) – Use 20-60 minute sessions after lunch to compensate for reduced nighttime sleep. Combines Yoga Nidra, guided meditation, and breathwork.
• Body Scan Technique – Focus sequentially on body parts (e.g., crown of head → jaw → limbs) to quiet racing thoughts during NSDR.
• Timing Matters – Schedule NSDR during natural energy dips (post-lunch) for maximum parasympathetic activation.
• Tech-Assisted Relaxation – Pair sessions with hyperbaric oxygen, sauna, or audio-guided NSDR protocols for deeper effects.

Notable Quotes

“NSDR operates on the principle that the brain and body can enter a restorative state that mimics some aspects of sleep without full unconsciousness.”

Bottom Line

Implement daily 20-60 minute NSDR sessions using body scans or guided audio to offset sleep deficits while maintaining cognitive performance.

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