I’m starting to think I’m a professional napper. For whatever reason (maybe chronic stress, staying up too late or a new medication?) I’m always tired and have been napping almost daily recently. I could probably stay awake if I had to, but keeping my eyes open—let alone getting any work done—is quite a feat without a power nap nowadays.
Related: Is 7 Hours of Sleep Enough? Experts Share the Truth
With that said, napping only helps so much. When my alarm goes off, I instantly feel a bit groggy and irritated, regardless of whether I’ve napped for a short or long period. Sometimes, I wonder if naps just make me more sleepy.
That’s why I can’t stop thinking about a napping hack by the Navy SEALs I just heard. If anybody needs a super-quick burst of solid energy, it’s them, right? So, I decided to talk to a doctor who knows his stuff re: sleep and internal medicine (among other specializations) about why this nap is beneficial and if it’s the answer I’ve been looking for.
Navy SEALs Take 8-Minute Naps With Their Legs Elevated
Yep, you read that right: The special Navy SEAL nap is just an eight-minute power nap with your legs elevated above your heart (perhaps propped on a pillow).
First, let’s talk about the eight-minute part. How can a nap that’s so short be energizing?
“The eight minutes gives your brain a quick reset as you may dip into a light stage of sleep just enough to shake off some fatigue, making you feel more refreshed and alert—without the grogginess that can come from a longer nap,” explains Dr. Raj Dasgupta, MD, the chief medical advisor for Sleepopolis.
Related: ‘I Have Chronic Insomnia—Here’s Everything I Do When I Can’t Sleep’
Now, the leg piece. Why do they need to be elevated?
Dr. Dasgupta has explanations for that, too. Besides just feeling nice after a long day of being on your feet, it has to do with pressure and blood flow.
“In general, propping your legs up helps with circulation, which can reduce swelling and make you feel more relaxed,” he says. “It also encourages blood flow back to your heart, lower[ing] the risk of deep vein thrombosis (DVT), and napping on your back can put pressure on your lower back, but elevating your legs can help relieve that pressure.”
In other words, propping your legs up can make your body feel more comfortable and have real health benefits.
Should You Consider Taking Navy SEAL Naps?
Considering all of those pros, it’s fair to wonder whether we should throw out the 20-minute power nap and replace it with an eight-minute Navy SEAL nap. How do they compare?
Related: This Is the Most Important Sleep Habit if You Want To Get 8 Hours of Sleep Tonight
While the pros of the Navy SEAL nap can’t be ignored, they also have their time and place. Dr. Dasgupta believes the longer power nap is probably a better bet. “A 20-minute nap is generally considered more beneficial than [an] eight-minute nap because it usually allows for a more noticeable boost in alertness and energy while still avoiding deep sleep that can leave you feeling groggy upon waking,” he says.
Neither is enough to make up for inadequate sleep in general, though. “The Navy SEAL power nap can be beneficial when you’re drowsy, but it shouldn’t replace sleep at night,” Dr. Dasgupta says.
Tips for Taking a Navy SEAL Nap
If you struggle to fall asleep, you may worry an eight-minute nap (or even a 20-minute one) won’t do the trick.
So, Dr. Dasgupta shares recommendations on how to fall asleep faster:
- Keep the room dark.
- Take slow, deep breaths.
- Try progressive muscle relaxation, or tensing and releasing parts of your body one by one, to release tension.
- If your mind is racing, count backward from 100 or picture a peaceful scene.
- Nap in the same spot if you can, because your brain will start associating that space with being asleep.
Now, don’t mind me—I’m off to take a nap. I may not be the most physically fit, but if there’s one thing I can do like a Navy SEAL, it’s sleep.
Up Next:
Related: I Tried Mouth Taping for Two Months and the Results Were Mind-Blowing
Sources
- Dr. Raj Dasgupta, MD, a quadruple-board certified physician in pulmonary, sleep, internal and critical care medicine