Navy SEAL Sleep Technique: How to Take a Quick, Restorative Power Nap

Research has long shown that a quick power nap can do wonders for the body and the mind. The problem is that many people struggle with falling asleep for a quick nap. Enter the Navy SEAL sleep technique, the viral approach to sneaking in that restorative nap when you are short on time. Here is how it works.

How to Employ the Navy SEAL Sleep Technique

According to the Sleep Foundation, roughly 50 to 70 million Americans are chronically sleep-deprived. Unfortunately, most people do not have the luxury of taking long naps regularly. A power nap can come in clutch, but it is difficult to get to sleep quickly during the middle of the day.

The Navy SEAL technique became an internet sensation after it was shared in 2019 by former Navy SEAL officer Jocko Willink on “The Drive” podcast in 2019. It was a few years later that the 8-minute nap trick took off on TikTok.

According to psychologist Candice Seti, PsyD, “The Navy SEAL sleep method is primarily a sleep tactic for quick napping purposes."

Amy Lowery Allison, PhD, licensed clinical psychologist and behavioral sleep specialist, can get behind the principles of the technique, noting that they are "rooted in techniques that sleep specialists promote." For instance, Allison said that the techniques employed by this method involve proven strategies, such as intentional body relaxation and calming the mind.

The basic tenet of the Navy SEAL sleep technique leans on a specific body position that is focused on circulation support and foot elevation. Start the process by lying down on the floor on your back. The next step is to elevate both feet on a chair, couch, or other surface. Bend the hips at a 90-degree angle so that the knees are directly over the hips.

The goal is to elevate the legs above the heart so that blood pressure falls in the legs. This position supports more relaxation for the heart and brain. You can also try propping the legs up with pillows or blankets if resting them on an elevated hard surface is uncomfortable.

Allison noted that “It is important to note that this body position is just a napping technique meant for quick power naps—not for all-night sleep sessions."

You will likely find more success if you try this technique in a quiet and dark environment. It is inherently difficult to relax to the point of falling asleep when your senses are overstimulated. It is also advised to set an alarm so that you do not oversleep and become even groggier. Remember that this strategy is designed to encourage a quick power nap.

Why You Should Try This Technique

Napping has earned a bad reputation, as many people think that it is a sign of laziness. However, the research supports that napping is good for your overall health.

According to the Sleep Foundation, napping a few times a week has been shown to lower the risk of heart problems. This foundation also said that napping is a great stress reducer, particularly for people who are sleep-deprived.

A study published in the International Journal of Environmental Research and Public Health noted that a quick nap in the afternoon is associated with greater cognitive alertness. Likewise, a team from University College London and the University of the Republic in Uruguay reported that regular napping is associated with more brain volume that helps to lower the chance of developing dementia and other cognitive issues that come with aging.

“Overall the research on naps suggest that a well-timed, 20-minute nap (taking place between noon and 3pm) can be helpful for some people, but a nap that’s longer or shorter than 20 minutes, or that takes place too late in the day, can actually negatively impact night sleep and interfere with daytime functioning,” said Allison. She also detailed that falling asleep in just a minute or two is a sign of chronic sleep deprivation, a condition that deserves more serious attention.

Remember that the Navy SEAL sleep technique is best used for power naps. This nap should be supplemental to a good nighttime sleeping routine. People who suffer from persistent nighttime sleeping difficulties may need more help than what a power nap can provide.

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