Non-sleep deep rest: a zero-cost reset for focus and learning

The Short Version

Across conversations about stress, studying and working memory, Andrew Huberman keeps returning to the same free practice: lie down, breathe with long exhales, relax the body on purpose and stay awake. Some call it yoga nidra, and his stripped-down version is non-sleep deep rest (NSDR) [1][2][3]. He presents it three ways. For stress, it teaches the nervous system to calm down [1]. For learning, it restores mental and physical vigor, enhances neuroplasticity and can make up for a poor night [2]. For focus, it is a first-line tool for raising baseline dopamine, citing a study in which an hour-plus session raised dopamine by as much as 60 percent [3]. It takes 10 to 30 minutes, costs nothing, needs no supplement or equipment, and can go wherever a gap opens in the day, including the afternoon, after a bad night or in the middle of the night [1][2][3]. The caveats are real, though. The strongest number comes from a session far longer than most people will do, the right amount varies from source to source, and people whose dopamine and working memory are already high may gain little [3].

Table of contents

What They Said

Huberman on stress: yoga nidra as easing off the accelerator (School of Greatness)

On The School of Greatness, Huberman fits yoga nidra into a bigger theory of stress [1]. He says there are two kinds. Hyper-alert stress brings dilated pupils, shaking hands and a pounding heart. Overwhelmed or exhaustion stress is when the world feels too fast and you can't find the energy [1]. The first thing to work out, he says, is which one you're in: "am I feeling too much agitation or am I feeling too much exhaustion?" [1]

Behind everything he teaches in that episode is one principle: "It's very hard to control the mind with the mind" [1]. Telling yourself or anyone else to calm down rarely works, and it can hurt relationships. Trying to control the mind with the mind, he says, "is like trying to grab fog" [1]. So the tools work through the body. Breathing changes heart rate, and heart rate changes the mind [1]. Long or forceful exhales slow the heart and bring alertness down, and long or forceful inhales do the opposite [1].

In that framework, yoga nidra is the offline tool for calming down. He describes it this way: "Yoga Nidra is also a wonderful practice that is kind of the mirror image of super oxygenation breathing. It involves long exhale breathing, lying down on your back, completely relaxing your body, and learning to completely turn off thinking, which sounds hard, but you can learn how to do it very quickly if you do that practice for about 10 minutes a day" [1]. He adds a translation: "It literally means yoga sleep" [1].

He is clear about what "offline" means: "So that's a practice that you can do offline, meaning not in the moment of stress, that will allow you to learn how to relax more" [1]. The physiological sigh (a double inhale and a long exhale) is his tool for the moment itself. Yoga nidra is practice done ahead of time, so the nervous system has already learned how to settle when stress arrives [1]. He gives a more generous range for how much to do: "maybe even doing yoga nidra, 10 to 20 or 30 minutes, a couple times a week, daily if you want, to teach your nervous system to calm down" [1].

He explains the toolkit with a car. Inhale-emphasized breathing is the accelerator. Wim Hof-style training teaches you to stay calm at high speed. The physiological sigh is the brake. And "the yoga nidra is sort of like coming off the accelerator to slow down. You're just turning off your system" [1]. He says these are hardwired systems that work the first time, and with practice something useful happens: "then you start doing it reflexively without even realizing it" [1]. People who practice start sighing on their own, sometimes before they reach their stress threshold [1].

He also makes the point that matters most for a free tool: nobody needs a coach. "These are skills that anyone can develop. and they are skills that essentially require information of what to do, but zero training" [1]. He compares it to throwing a football, which takes years, and says breathing and relaxation tools are "things that we can all do right" [1].

Huberman also makes clear that demand for yoga nidra came from listeners. According to the summary, it was the most-asked-about topic from his previous appearance on the show [1]. He points to free guided recordings on YouTube: "Some of the better ones out there, these are all cost-free" [1]. He names Kamini Desai ("I also just happen to like her voice, so it works for me") and Liam Gillen ("If you like a male Irish voice, there's that") [1]. His advice on choosing a recording is simple: "You have to pick a voice that works for you" [1]. If the narrator's voice bothers you, "find a different voice" [1].

The episode also ties yoga nidra to the fatigue side of stress, if only indirectly. Huberman says the foundation of exhaustion stress "is almost always poor sleep and scheduling of sleep", and that "sleep is a slow tool. It's not a real-time tool" [1]. In the moment, he reaches for inhale-emphasized breathing to bring alertness up [1]. This is where the other episodes add something. In [1], yoga nidra is for winding down. In [2] and [3], NSDR is also a way to recover and restore when sleep has fallen short.

Huberman on learning: NSDR as the partner of sleep (Optimal Protocols for Studying & Learning)

In his solo episode on studying, Huberman describes learning as a two-step process [2]. The first step is focus and alertness during study. The second is the rewiring that happens afterward, not while you study but during deep sleep and sleep-like states, particularly REM sleep late in the night [2]. He calls sleep the best cognitive enhancer there is [2], and he cites research on the first night effect showing that material learned on a given day is mostly consolidated during that same night's sleep [2].

NSDR comes in as a complement to that second step. The summary describes it as non-sleep deep rest (NSDR), sometimes associated with yoga nidra: a 10 to 20 minute practice that restores mental and physical vigor and enhances neuroplasticity [2]. What matters for this article's point is that it has no fixed time slot: It can be done after a poor night, in the afternoon, or in the middle of the night when you cannot sleep. Where it falls in your day matters less than doing it [2].

This episode is where NSDR most clearly becomes a recovery tool for poor sleep. Huberman says a bad night does not erase what you learned, but he urges students to protect the night after learning and to be wary of late caffeine and all-nighters, which undermine the very learning they are meant to serve [2]. NSDR is not offered as a replacement for that night of sleep. It is a way to take in some of the sleep-like benefit on a day when sleep went badly, or to use a wakeful stretch of the night rather than lying there frustrated [2].

The same episode separates NSDR from a practice people often confuse it with. For training focus, Huberman cites Wendy Suzuki's work at NYU showing that about 10 minutes a day of mindfulness meditation, sitting or lying down, focusing on the breath and bringing attention back when it drifts, improves focus, memory and recall [2]. That is a practice for step one, attention. NSDR belongs to step two, rest and consolidation [2]. The two look alike from the outside, lying down and breathing, but they do different jobs. The summary also notes that some people find late-night meditation disrupts their sleep [2]. That caution is about focus meditation, not NSDR, which [2] explicitly offers for the middle of the night.

The rest of the episode explains why a consolidation tool matters. Huberman's reframe is that learning is mostly about offsetting forgetting (You're trying to inoculate against forgetting) [2]. Effort during study produces neuromodulators such as epinephrine that cue circuits to change later [2]. The change itself comes later, in sleep and sleep-like states [2]. A student who studies hard and then sleeps poorly loses some of what that effort paid for. NSDR is one of the few things he says can restore vigor and support plasticity in the hours after [2].

Huberman on working memory: NSDR as a dopamine tool (Tools to Enhance Working Memory & Attention)

The working memory episode goes deepest on NSDR, and it is where Huberman explains the name. "Non-sleep deep rest" is his own coinage. In the transcript he says it is "actually a term that I coined because there is a practice that's been established for many hundreds of years called yoga" nidra, "which actually means yoga-sleep" [3]. In yoga nidra, he explains, people "lie down, listen to a script that is listen to an audio script, which generally instructs you to do long exhale breathing, to deliberately relax your musculature of your face and of your body" [3]. Yoga nidra "typically also involves doing certain intentions" [3]. His version drops that layer: NSDR "doesn't include any of the intentions and removes a lot of the kind of opaque or sometimes called mystical language from the protocol" [3].

One instruction is shared by both: stay awake. "The instruction always given at the beginning" of yoga nidra "is that you should try to not fall asleep" [3]. Huberman admits that "some people sometimes fall asleep, some people don't fall asleep" [3], and he describes the state as its own thing. The data suggest it puts people into "kind of a shallow pattern of sleep, certainly not deep sleep and not rapid eye movement sleep, but it's a very interesting and unusual brain state" [3]. He mentions plans to work with Matthew Walker, author of Why We Sleep, "to try and figure out what exact patterns of neural activity are taking place in the brain and rest of nervous system" during the practice [3]. By his own account, then, the brain state itself is still under study.

The reason he recommends it for working memory is dopamine. He explains that working memory depends heavily on dopamine released in the prefrontal cortex [3], and he calls NSDR the protocol that "immediately leaps to mind" among "behavioral tools known to increase dopamine stores, that is shown in peer-reviewed studies to increase dopamine stores within certain circuits of the brain that are relevant for working memory performance" [3]. The headline finding, as the summary puts it: In one study, an hour-plus yoga nidra session increased baseline dopamine in the basal ganglia and other structures by as much as 60 percent compared with a control [3]. Other studies show improved performance on cognitive tasks with a working memory element [3]. In the transcript he says of those tasks: "they weren't the exact working memory tasks that you did earlier, but they have a working memory element to them," and subjects "show significant improvements in task performance" [3].

He then answers skeptics directly. "While something like" NSDR or yoga nidra "might sound kind of mystical or wishy-washy or, I guess, the kids say weak sauce to some of you, it is anything but weak sauce. It is really powerful stuff and it's powerful stuff as it relates to the very neurochemicals and neural circuits that are involved in working memory" [3]. He also stresses how little it asks of you: these are "zero cost, very low, if any risk protocols that one could perform in order to improve dopamine levels without having to ingest anything, take anything, really do much of anything at all, except lie there, do this progressive muscle relaxation" [3].

His practical guidance: free scripts are on YouTube, in apps like Waking Up and from teachers such as Kelly Boys, and they run from about 8 to 45 minutes [3]. He suggests trying 20 to 30 minutes at first, and he usually does 10 himself [3]. He prefers tools like NSDR and deliberate cold because they produce large, long-lasting increases in baseline dopamine rather than brief spikes like those from video games, sex or chocolate [3]. For people who struggle with working memory, attention or focus, he calls these protocols "an excellent first foray into the sorts of things that you could do to increase dopamine" [3]. He ranks them ahead of binaural beats, supplements and prescription drugs, all of which he covers later in the episode with far more caveats [3].

The brain-chemistry backdrop (Optimize & Control Your Brain Chemistry)

The fourth episode never mentions NSDR or yoga nidra by name [4]. It still supplies the framework the other three rely on. Huberman explains that neuromodulators have "fast acting features and longer, slower features or what we call baseline features" [4]. Fast effects last seconds to about an hour, and baseline effects last hours to weeks [4]. That distinction is exactly what [3] claims for NSDR: a lasting rise in baseline dopamine, not a brief spike [3][4].

He also stresses that these chemicals never switch off: "It is rarely, if ever the case, that you have zero dopamine or zero serotonin" [4]. What matters is the backdrop a tool acts on, so "you need to consider what the background level of dopamine or epinephrine or serotonin happens to be. Because in doing so, you will know which tool to select and how hard you need to push on that tool" [4]. He divides the day into three phases. Dopamine and epinephrine peak in the first nine hours after waking, subside from roughly 9 to 16 hours as serotonin rises, and then comes sleep [4]. The afternoon, where [2] places NSDR as one option, falls on the downslope of the dopamine-dominated phase [2][4]. The episode does not test whether NSDR works better at one time of day than another, so that is as far as the link goes.

Two more points from [4] bear on NSDR as a practice. First, his order of priorities for any chemical goal: I always say behaviors first, then nutrition, then supplementation, with prescription drugs only when there is a clinical need [4]. NSDR is a pure behavior. It is the first tier by his own ranking, which fits how [3] calls it a first-line tool [3][4]. Second, in the night-owl study he reviews, the protocol included avoiding naps after 4 pm and keeping any nap under 90 minutes [4]. That study is about shifting sleep timing, not NSDR. But it shows that naps come with timing limits in Huberman's own material, while [2] says NSDR can be done in the afternoon or even in the middle of the night [2][4].

Dopamine, he adds, is not the pleasure chemical people think: Dopamine is not about pleasure. It drives motivation, craving, pursuit and to some extent focus [4]. When [3] says NSDR raises dopamine, the benefit he describes is drive and working memory, not a pleasant feeling [3][4].

Where They Agree, and Where They Don't

All four sources come from one person, so this is not a debate among experts. It is one expert describing the same practice for different audiences across several years. The core description is the same everywhere: lie down, use long-exhale breathing, deliberately relax the body, and try to stay awake rather than sleep [1][3]. It is free every time. [1] calls the YouTube recordings "cost-free, [3] lists it among zero cost" tools, and [2] offers it to students without any mention of cost [1][2][3]. Each source also treats it as a practice that builds with repetition, not a one-off trick [1][2][3].

The differences are real, and they matter for anyone trying to follow a protocol.

How long, and how often. The dose changes from episode to episode. In [1], about 10 minutes a day teaches the skill quickly, and elsewhere in the same conversation he suggests "10 to 20 or 30 minutes, a couple times a week, daily if you want" [1]. In [2] it is a 10 to 20 minute practice [2]. In [3], scripts run from 8 to 45 minutes, he suggests starting with 20 to 30, and he usually does 10 himself [3]. The study behind the 60 percent dopamine figure used an hour-plus session [3]. These numbers don't contradict each other so much as serve different goals. Learning to relax is a skill, and short daily practice builds it [1]. Restoring vigor after a bad night takes a bit longer [2]. The biggest measured chemical change came from a session much longer than anything Huberman suggests for daily use [3]. None of the sources says whether a 10-minute session produces a proportionally smaller dopamine rise, so readers shouldn't assume that the 60 percent figure applies to a short afternoon session.

Calming down or perking up? In [1], yoga nidra is on the calming side of the toolkit: "coming off the accelerator," "turning off your system," the "mirror image" of the hyperventilation breathing that raises adrenaline [1]. In [3], the same practice raises dopamine, a molecule [4] associates with motivation, drive and focus, and it helps with alertness-heavy tasks [3][4]. In [2], it restores mental and physical vigor [2]. At first glance a practice that switches you off and one that restores drive seem to pull in opposite directions. The sources suggest they are two sides of one process. The session itself is deeply relaxed, a shallow, unusual state short of real sleep [3], and what you get afterward is restored vigor [2] and higher baseline dopamine [3]. Huberman's own framework in [4] separates the moment-to-moment state from the slower baseline [4], and that is probably how both descriptions can be true at once. The sources do not explain the mechanism that links the relaxed state to the later dopamine rise.

Yoga nidra or NSDR. In [1], Huberman just says yoga nidra and recommends traditional teachers' recordings [1]. In [3], he explains that NSDR is his secular, stripped-down version, without intentions and "mystical language" [3]. In [2], NSDR is sometimes associated with yoga nidra [2]. For readers this is a question of style, not substance: the physical protocol (lying down, long exhales, body relaxation, staying awake) is the same [1][3]. Anyone put off by spiritual framing can use NSDR scripts. Anyone who likes the traditional version loses nothing by using yoga nidra.

Who benefits. The biggest caveat comes from [3]. Dopamine and working memory follow an inverted U-shaped curve. People who start with low working memory spans improve when dopamine rises, but people who start high may see little benefit, and in the drug studies too much dopamine actually lowered performance [3]. That finding comes from bromocriptine, a prescription drug, not from NSDR. Huberman still applies the logic to all dopamine-raising tools. He says people with high spans can still try NSDR and cold exposure, since they carry little risk, but should notice if performance drops [3]. So even the best-supported use of NSDR, raising dopamine for focus, is not one-size-fits-all.

What the evidence can and can't show. Huberman separates what has been measured from what is plausible. For NSDR in [3] there are peer-reviewed dopamine measurements and task results, though the tasks only "have a working memory element" and are not the same tests he gave listeners [3]. The claim in [2] that NSDR enhances neuroplasticity and helps after poor sleep comes without a specific study named in the summary [2]. The claim in [1] is mostly practical and experiential: you learn to relax, and the tools become automatic [1]. Even the brain state itself is not fully understood, which is why he describes a planned study with Matthew Walker [3].

Why It Works

The sources give several layers of explanation. Some are firmer than others.

Breathing steers the heart, and the heart steers the mind. The most detailed mechanism comes from [1]. When you inhale, the diaphragm moves down, the heart gets slightly bigger, blood moves through it more slowly, and a signal prompts the brain to speed the heart up. When you exhale, the diaphragm rises, the heart gets slightly smaller, and the brain slows it down [1]. Longer or harder exhales therefore lower heart rate and alertness [1]. Yoga nidra and NSDR both rest on long-exhale breathing [1][3], so each session holds the body on the slowing side of this reflex for many minutes. Huberman sums up the sequence as breathing, then heart rate, then mind [1]. That is why a practice that asks you to stop thinking can work at all: it doesn't ask the mind to calm itself, which he likens to "trying to grab fog," but goes through the body instead [1].

A distinct, sleep-like state. In [3], Huberman says yoga nidra puts people into "kind of a shallow pattern of sleep, certainly not deep sleep and not rapid eye movement sleep" [3]. In [2], he says the rewiring behind learning happens during deep sleep and sleep-like states [2]. Put together, the sources suggest that NSDR reaches some of the restorative, consolidating conditions of sleep without full sleep. That is how [2] can claim it enhances neuroplasticity and restores vigor after a poor night [2][3]. Huberman is careful not to overclaim here. He calls it "a very interesting and unusual brain state for which we're starting to understand more," and his planned research with Matthew Walker is meant to pin down what the brain is actually doing [3].

Raised baseline dopamine. The most concrete evidence is the study in [3]: an hour-plus yoga nidra session increased baseline dopamine in the basal ganglia and other structures by as much as 60 percent compared with a control [3]. This matters because, as [3] explains, dopamine in the prefrontal cortex is the capacity-limiting neuromodulator for working memory, supported by PET imaging showing that people with higher working memory spans have more dopamine available for release there, and by a classic study in which adding dopamine to the prefrontal cortex increased working memory capacity [3]. The basal ganglia, where the yoga nidra study found the rise, are the circuits that [3] says support task switching through go and no-go commands [3]. The chain of reasoning runs like this: NSDR raises dopamine, working memory and task switching depend on dopamine, and so NSDR should help focus. The link is supported by other studies showing better performance on cognitive tasks with a working memory element [3].

Baseline, not spike. Huberman prefers NSDR to quicker dopamine sources because it produces large, long-lasting increases in baseline dopamine rather than brief spikes like those from video games, sex or chocolate [3]. The framework in [4] explains why baseline matters. Neuromodulators act on two timescales, fast effects lasting seconds to about an hour and baseline effects lasting hours to weeks, and the baseline decides how any other input lands [4]. Raising the floor makes the rest of the day's motivation and focus easier, which a brief spike does not [3][4].

Practice makes it automatic. The last mechanism is learning itself. Huberman says that through neuroplasticity, people who practice these calming tools "start doing it reflexively without even realizing it" [1]. Yoga nidra is described as a skill that can be learned "very quickly" at about 10 minutes a day [1]. So part of NSDR's benefit builds up over time: the more you practice deliberate relaxation offline, the more readily your nervous system settles when stress hits [1].

Where It Applies, and Where It Doesn't

Where it fits. The sources point to four situations. First, chronic, agitated stress: [1] recommends yoga nidra as offline practice for people whose problem is "too much agitation" [1]. Second, the day after a poor night, which [2] names specifically [2]. Third, the afternoon slump, when [2] says NSDR can be done [2] and when, by the framework in [4], the natural dopamine and epinephrine of the morning are starting to fade [4]. Fourth, the middle of the night when you can't sleep: [2] offers NSDR for exactly that, rather than lying awake [2]. Add to these anyone who struggles with focus, attention or working memory, for whom [3] calls it "an excellent first foray" [3].

It also fits practical limits. It needs no purchase, supplement or device [3], and free guided recordings are easy to find [1][3]. Sessions can be as short as about 8 to 10 minutes [1][3]. Unlike a nap, it doesn't aim for sleep. The instruction is to stay awake [3], and the reported brain state is short of deep or REM sleep [3]. In Huberman's material, naps come with rules, such as avoiding them after 4 pm and keeping them under 90 minutes in the night-owl protocol [4]. NSDR, by contrast, is described as usable at almost any point in the day or night [2].

Where it doesn't fit.

• As a replacement for sleep. Every source treats sleep as the foundation. [1] says exhaustion stress rests "almost always" on poor sleep and sleep scheduling [1]. [2] calls sleep the best cognitive enhancer and urges students to protect the night after learning [2]. [4] says the whole neurochemical toolkit rests on getting enough good sleep [4]. NSDR supports sleep and helps recover from a bad night. It does not replace sleep [2].
• In the middle of a stressful moment. In [1], yoga nidra is explicitly an offline practice, "not in the moment of stress" [1]. When a text sends your heart racing, the tools are the physiological sigh or a few long exhales, not lying down for 20 minutes [1].
• When the problem is too little alertness right now. For the exhausted kind of stress, when you have to get up and keep going, [1] prescribes a few inhale-emphasized breaths to raise alertness in real time, and [3] and [4] add deliberate cold as a strong alerting tool [1][3][4]. NSDR restores over a session, and its role on that side of the ledger is recovery, not an instant jolt [2].
• For people with already-high working memory. Because of the inverted U, raising dopamine may do little, and in principle could overshoot, for those who start high [3]. Huberman still says they can experiment because the risk is low, but they should notice if performance drops [3].
• As a treatment for a medical condition. The sources present NSDR as a zero-risk behavioral tool, not therapy for ADHD, depression, trauma or a sleep disorder [1][3]. [3] says people with persistent focus problems should bring what they know about behavioral tools into conversations with their physicians, not skip those conversations [3]. If you're dealing with ongoing insomnia, trauma or attention problems, get a doctor's or mental health professional's advice alongside any of these practices.

One related caution. Huberman's warnings about breathwork apply to the opposite practice, not NSDR. He says never to do Wim Hof-style hyperventilation and breath holds near water, even a puddle, because people have passed out and drowned [1], and never to combine hyperventilation or breath holding with cold water [3]. Yoga nidra and NSDR use gentle long-exhale breathing while lying down, which is the practice he places at the calm, low-risk end of the scale [1][3]. Don't mix the two up.

What To Do With It

1. First decide what you're using it for. Ask Huberman's diagnostic question, "am I feeling too much agitation or am I feeling too much exhaustion?" [1]. If you're agitated, NSDR or yoga nidra belongs in your regular offline practice [1]. If you're drained after a bad night, use it as a recovery session later in the day [2]. If focus and working memory are the problem, treat it as a first-line dopamine tool [3].

2. Find a free guided script, and choose one by its voice. Search YouTube for yoga nidra or NSDR. Huberman names Kamini Desai and Liam Gillen for yoga nidra [1] and mentions the Waking Up app and teacher Kelly Boys, with scripts from about 8 to 45 minutes [3]. "You have to pick a voice that works for you", so if a narrator grates on you, "find a different voice" [1]. If spiritual language puts you off, look for NSDR versions without intentions [3].

3. Get the basics right: lie on your back, breathe out long, relax on purpose, stay awake. Do long-exhale breathing, deliberately relax your face and body, and follow the script [1][3]. Try not to fall asleep [3]. If you drift off now and then, that happens [3], but the goal is the awake, deeply relaxed state, not a nap.

4. Start with 20 to 30 minutes, then settle on what fits your day. Huberman suggests trying 20 to 30 minutes at first, and he usually does 10 himself [3]. For learning to relax, about 10 minutes a day is enough to pick up the skill quickly [1]. For restoring vigor, [2] describes 10 to 20 minutes [2]. Frequency is flexible: "a couple times a week, daily if you want" [1].

5. Use it after a poor night instead of pushing through. When you've slept badly, schedule a 10 to 20 minute NSDR session, in the afternoon if that's what your day allows [2]. It won't replace the sleep you lost, but it's the tool [2] names for restoring mental and physical vigor [2].

6. Use it at 3 a.m. when you can't get back to sleep. Rather than lying there frustrated, put on a script. [2] specifically lists the middle of the night, when you cannot sleep, as a time for NSDR [2].

7. Protect the night after you learn something, and use NSDR as backup. If you're studying, the night after is when most consolidation happens, so avoid late caffeine and all-nighters [2]. On days when that night goes wrong, NSDR is the complement [2] recommends [2].

8. Put it before focus-heavy work if focus is your weak spot. If you struggle with working memory, attention or holding several things in mind, do an NSDR session as your first, zero-cost step before trying supplements or drugs [3][4]. This matches Huberman's order: behaviors first, then nutrition, then supplementation [4].

9. Check your baseline and watch for a drop. Huberman's six-sentence test in [3] is a rough baseline. Recalling three to six final words suggests a high working memory span, and zero to two a low one [3]. Because dopamine follows an inverted U, low-span people have the most to gain. High-span people can still try NSDR but should notice if their performance drops [3].

10. Practice when calm so it's there when you need it. The long-term payoff in [1] is that these skills become reflexive: you "start doing it reflexively without even realizing it" [1]. Keep NSDR or yoga nidra as a regular offline habit, pair it with the physiological sigh for moments of acute stress [1], and see a professional if stress, sleep or attention problems persist [3].

Sources

1. Unlocking The Power of Your Mind with Neuroscientist Dr. Andrew Huberman · The School of Greatness
2. Optimal Protocols for Studying & Learning · Huberman Lab
3. Tools to Enhance Working Memory & Attention · Huberman Lab
4. Optimize & Control Your Brain Chemistry to Improve Health & Performance · Huberman Lab