Is the 'Navy SEAL Sleep Technique' Your Key to the Ultimate Power Nap?

Naps aren’t just for kids. Ever notice how kids are calmer and more centered after their afternoon naps? Taking a rest break during the day may have the same effect on adults, too—especially for those who are way behind on nighttime sleep (which includes 50 to 70 million Americans, according to the Sleep Foundation Sleep Statistics). But how can you make the most of a nap so it leaves you relaxed and rejuvenated—not groggy or unable to fall asleep at night?

What Is the Navy SEAL Sleep Technique?

The “Navy SEAL sleep technique” has had the internet buzzing for its promise of providing the perfect power nap. First shared by former Navy SEAL officer Jocko Willink on “The Drive” podcast in 2019, this 8-minute nap trick had a viral moment in 2022 when it made the rounds on TikTok. 

“The Navy SEAL sleep method is primarily a sleep tactic for quick napping purposes,” says psychologist Candice Seti, PsyD. But does it really work for everyone—and is that short of a nap even helpful?

“The basic principles [of the Navy SEAL Sleep Technique] are rooted in techniques that sleep specialists promote,” says Amy Lowery Allison, PhD, licensed clinical psychologist and behavioral sleep specialist. She refers to techniques involving relaxing the body, calming the mind, as well as some “cognitive aspects to promote self-efficacy, or positive sleep benefits.”

How to Do It

The Navy SEAL sleep technique involves a specific body position that emphasizes foot elevation and circulation. 

1. Begin by lying down on your back on the floor. 
2. Place both feet up on a bed, couch, or chair. 
3. Your hips should be bent at 90-degrees with your knees directly over your hips. 

The idea here is that elevating your legs above your heart lowers blood pressure in your legs, which can, in turn, allow your heart and brain to relax a little more easily, Seti explains. (She compares this elevated leg position to the stress-busting yoga pose called Legs Up the Wall.) The most important element is having the legs raised above the heart, so you can also accomplish this in bed with your legs propped up high on pillows or folded blankets if that’s more comfortable for you.

“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,” she adds. 

The Benefits of Napping

Napping has been linked to several mental and physical health benefits. The Sleep Foundation reports that napping a few times each week is associated with a lower risk of heart problems. They also say that napping helps reduce stress that happens when you’re sleep deprived. Another study published in the International Journal of Environmental Research and Public Health in 2021 found that napping in the afternoon improved brain power (or cognitive alertness.) More recently, researchers from the University College London and the University of the Republic in Uruguay concluded that napping on a regular basis was associated with larger brain volume, suggesting that nappers may boast a lower risk of dementia and other age-related cognitive changes. All this to say, a little rest or nap time may do wonders for your body and your mind.

“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,” Allison says. So some people may find that sleeping for just 8 to 10 minutes, like Willink likes to do for this specific type of power nap, is not quite enough to recharge you.

The Bottom Line

At the very least, you can give this technique a go next time you're sleepy (and free) after lunchtime. “Even if you're unable to fall asleep, this position may allow for deep rest that could be equally valuable,” Seti says.

Allison does explain, however, that this isn’t realistic for everybody (after all, Navy SEALs are highly trained and used to performing under high stress on very little rest). “It should not be the goal to fall asleep in under five minutes,” This, she explains, is actually a sign suggestive of overall sleep deprivation—and a more natural amount of time it should take to fall asleep is approximately 10 minutes. If you’re looking to supplement your nightly sleep with a power nap, it certainly doesn’t hurt to give the Navy SEAL sleep technique a try. However, if you’re struggling with a sleep disorder like insomnia that’s making you unable to function throughout the day without a nap, you should seek help from a professional sleep specialist.