Buzz
Naps aren't just for children. Have you noticed how much calmer and more focused kids are after their midday rest? Taking a short break during the day can have the same benefits for adults—especially for those who are significantly lacking in sleep at night (with 50 to 70 million Americans experiencing this, according to the Sleep Foundation Sleep Statistics). But how can you optimize a nap to make it refreshing and energizing, without leaving you groggy or struggling to sleep at night?
Kobus Louw/Getty ImagesWhat is the Navy SEAL Sleep Technique?
The ‘Navy SEAL sleep technique’ has been generating a lot of online buzz for its promise of delivering the ideal power nap. Initially introduced by former Navy SEAL officer Jocko Willink on “The Drive” podcast in 2019, this 8-minute nap method gained widespread attention in 2022 when it went viral on TikTok.
“The Navy SEAL sleep technique is primarily a sleep strategy designed for quick naps,” says psychologist Candice Seti, PsyD. But does it really work for everyone—and is such a brief nap even beneficial?
“The fundamental principles [of the Navy SEAL Sleep Technique] are based on techniques recommended by sleep experts,” says Amy Lowery Allison, PhD, a licensed clinical psychologist and behavioral sleep specialist. She refers to techniques that involve relaxing the body, soothing the mind, and incorporating “cognitive elements to enhance self-efficacy or positive sleep outcomes.”
How to Do It
The Navy SEAL sleep technique requires a specific body position that emphasizes elevating the feet to improve circulation.
- Start by lying flat on your back on the floor.
- Rest both feet on a bed, couch, or chair.
- Your hips should be at a 90-degree angle, with your knees directly above your hips.
The reasoning behind this is that elevating your legs above your heart reduces blood pressure in the legs, which helps the heart and brain to relax more easily, Seti explains. (She compares this elevated leg position to the stress-reducing yoga pose known as Legs Up the Wall.) The key is ensuring the legs are raised above the heart, so you can also achieve this in bed by propping up your legs with pillows or blankets if that’s more comfortable.
“It's important to note that this position is intended only for short naps—not overnight sleep,” she adds.
The Benefits of Napping
Napping has been linked to various mental and physical health benefits. The Sleep Foundation reports that regular naps are associated with a reduced risk of heart issues. They also highlight that napping helps alleviate stress caused by sleep deprivation. Another study published in the International Journal of Environmental Research and Public Health in 2021 found that afternoon naps boosted brain function (or cognitive alertness). More recently, research from University College London and the University of the Republic in Uruguay suggested that regular napping is linked to increased brain volume, indicating that those who nap may have a reduced risk of dementia and other age-related cognitive decline. In short, a little nap may do wonders for both body and mind.
“In general, research on naps suggests that a well-timed, 20-minute nap (taken between noon and 3pm) can be beneficial for some individuals, but naps that are too long or too short, or taken too late in the day, can actually harm night sleep and disrupt daytime productivity,” Allison explains. So, for some people, a nap of only 8 to 10 minutes, like the one Willink recommends for this specific type of power nap, might not be enough to refresh them.
The Bottom Line
At the very least, you can try this technique the next time you're feeling sleepy (and have the time) after lunch. “Even if you don't fall asleep, this position could provide deep rest that's just as beneficial,” Seti notes.
Allison clarifies, however, that this isn’t a realistic goal for everyone (after all, Navy SEALs are highly trained and accustomed to performing under stress with minimal rest). “Falling asleep in under five minutes shouldn’t be the target,” she says. This, she explains, can actually indicate overall sleep deprivation, and a more typical amount of time to fall asleep is about 10 minutes. If you’re aiming to supplement your nightly sleep with a power nap, trying the Navy SEAL sleep technique is worth considering. However, if you struggle with a sleep disorder like insomnia that prevents you from functioning during the day without napping, it’s advisable to consult a professional sleep specialist.”
