I have been listening to Andrew Huberman, this Sandford PhD. He said when he wakes up early and feels like he didn't get enough sleep he listens to a yoga nidra script. He said that a 20 minute one is equal to another hour and a half of sleep as far as rest for the body goes. He said that he doesn't like regular meditation because his mind wanders too much but this is a body scan where you listen to a person. This is the one that I like to listen to: