Session length: is 10 minutes enough?
When it comes to improving your sleep or reducing stress, most of us would love a quick fix. Whether it’s dealing with insomnia or managing daily tension, we’re often tempted to look for immediate solutions. Unfortunately, while sleeping pills might seem like an easy answer, they can lose effectiveness over time and come with unwanted side effects.
For those looking for a natural, sustainable solution, Non-Sleep Deep Rest (NSDR) offers a promising alternative—but it requires patience and consistency. So, how long should you be practicing NSDR to experience its full benefits?
With session lengths ranging from 10 to 45 minutes available on the Som NSDR app, you might be wondering what the optimal practice duration is. Can you get all the benefits of NSDR with just 10 minutes of practice? Let’s dive into the best approach.
The Best NSDR Session Length: Aim for 20 Minutes or Longer
As a general guideline, it’s best to aim for at least a 20-minute session whenever possible. This is because your mind and body need time to fully relax, and longer sessions allow for a deeper and more profound NSDR experience. In shorter sessions, there may not be enough time for a complete relaxation phase, which is key to unlocking the full benefits of NSDR.
This is especially important for beginners. If you’re new to NSDR, giving yourself extra time will help you learn how to relax deeply. With practice, you’ll become more skilled at entering the deeply relaxed state between waking and sleep—the hallmark of NSDR. As you progress, the early stages of each session will start to feel familiar, natural, and automatic.
When Short NSDR Sessions Are Effective
Once you’ve built up experience with NSDR and become more adept at reaching a deep relaxation state, you can begin experimenting with shorter sessions. 10- to 15-minute practices are most useful for these more experienced practitioners who can enter a relaxed state quickly.
On days when your schedule is particularly constrained, shorter sessions are a great way to maintain consistency. While they may not offer the full depth of a longer session, they can still provide restorative benefits, and a 10-minute session is always better than skipping your practice completely because you couldn’t spare half an hour.
In addition, if you’re looking for a quick reset during a busy workday or need a brief mental break, shorter sessions can be effective in providing a moment of calm.
Adjusting NSDR Session Length Based on Your Needs
The optimal length of your NSDR practice can also depend on other factors. If you’ve had a particularly stressful or demanding day, a longer session will likely be more beneficial. A 20m+ session will give your body and mind the time needed to unwind and fully relax.
At the end of the day, think of shorter NSDR sessions—10 or 15 minutes—as a flexible way to maintain your practice on particularly busy days. However, for deeper benefits and long-term progress, it’s best to aim for 20 minutes or longer when your schedule allows. The more time you dedicate to NSDR, the more progress you’ll make on your journey toward better sleep, relaxation, and overall well-being.
