Key Takeaway
A 10-minute NSDR session significantly improved handgrip strength, reaction time, cognitive accuracy, and self-reported recovery, stress, and emotional balance in 65 physically active participants compared to passive rest.
Summary
This randomized controlled trial investigated the acute effects of a 10-minute Non-Sleep Deep Rest (NSDR) protocol on physical performance, cognitive function, and perceptual well-being in physically active individuals. Sixty-five participants (42 male, 23 female) were randomly assigned to either an NSDR group (n=34) or a passive seated control group (n=31), with outcomes measured immediately before and 10 minutes after the intervention.
The study found significant Group x Time interactions favoring NSDR for handgrip strength, median reaction time on the Psychomotor Vigilance Task (PVT-B), and accuracy on the Simon task. These results indicate that a single brief NSDR session can acutely enhance both physical strength output and cognitive performance metrics. No significant differences were found for countermovement jump performance.
Questionnaire data further supported NSDR's benefits, showing significant improvements in physical readiness, emotional balance, overall recovery, negative emotional state, overall stress, and tension compared to the control condition. The findings suggest that NSDR could serve as a practical, time-efficient strategy for enhancing acute readiness and well-being in active populations.
Methods
Randomized controlled trial with 65 physically active participants assigned to NSDR (n=34) or passive seated control (n=31). The NSDR group completed a 10-minute guided NSDR session. Outcomes measured pre and 10 minutes post-intervention included handgrip strength dynamometry, countermovement jump on force plates, PVT-B reaction time, Simon task cognitive accuracy, and four questionnaires assessing sleepiness, readiness, recovery, stress, and mood state. Group x Time interactions were analyzed.
Key Results
Significant Group x Time interactions favoring NSDR for: handgrip strength, median reaction time (PVT-B), and Simon task accuracy (all p < 0.05). No significant difference for countermovement jump. Questionnaire outcomes significantly favored NSDR for physical readiness, emotional balance, overall recovery, negative emotional state, overall stress, and tension (all p < 0.05).
Limitations
Acute single-session design limits conclusions about chronic or cumulative effects. Participants were not blinded to their condition. No objective physiological markers (e.g., cortisol, HRV) were measured. Countermovement jump showed no benefit, suggesting effects may be task-specific. Predominantly male sample. The control condition (passive sitting) does not account for expectancy effects of receiving a guided intervention.