We tried the Navy SEAL nap, here's what you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Curious if the Navy SEAL nap actually works? So were we. Explore the benefits of napping with your legs elevated, and how to try this 8-minute nap for yourself.
We’ve all heard of the healing benefits of the power nap, but have you heard about the latest trend of trying to nap like a Navy SEAL nap?
In 2016, a former Navy SEAL explained in an interview that whenever he needs a midday pick-me-up, he takes an 8–minute snooze that leaves him feeling like he’d slept six hours. Of course, when the clip went viral, it prompted thousands to wonder if the Navy SEAL nap really works. And we’ll admit it — this curiosity included the team here at Calm, too.
So, does the Navy SEAL nap actually work? Or should you just run out for a cup of coffee to give you that energy boost instead? Here’s what we found.
What is the Navy SEAL nap?
The Navy SEAL nap is a type of power nap popularized by former Navy SEAL Jocko Willink who tweeted that an 8–minute power nap with his feet elevated left him feeling recharged and gave him the energy to power through the rest of his day. He repeated the story in a podcast interview in 2019, adding that his 8–minute naps make him feel like Superman.
The key to the nap, according to Jocko, is to keep it short. Eight minutes is ideal, 10 is okay, but it’s important to set an alarm so you don’t go beyond that.
Learn more about naps of all lengths and how they can benefit your body and mind.
Are there benefits to napping with your legs elevated (and how long should you do it)?
Napping with your legs elevated is a key part of the Navy SEAL nap, and it has several benefits for your overall health.
Improved circulation: Keeping your legs elevated promotes better circulation, helping blood return to the heart more efficiently. This can leave you feeling more energized and less fatigued after the nap.
Reduced swelling: You may experience reduced swelling in your legs and feet, especially if you stand or sit for long periods throughout the day. This might not directly boost energy, but can help you recover and make you feel more comfortable and relaxed.
Enhanced relaxation: For some, keeping your legs up can make it easier to fall asleep quickly, even if you’re only planning to nap for a few minutes.
How to do the Navy SEAL nap: a step-by-step guide
The Navy SEAL nap technique is simple. But if you’re not used to napping for short periods of time or having your legs elevated, it may take a little practice to get used to. Once you get the hang of it, you may discover a quick, easy way to recharge whenever you need it.
1. Find a comfortable spot where you can fall asleep quickly
Find a quiet, comfortable place where you won’t be disturbed. This could be your bed, a couch, or a spot on the floor with a yoga mat. The key to finding a comfortable spot for this type of nap is to make sure you can relax and settle in quickly. If you’re at work or somewhere public, you might need to get creative. Try finding a quiet corner or even using your car if it’s safe and comfortable.
💙 Press play on our White Noise or Brownian Noise soundscape if you prefer falling asleep to a gentle noise.
2. Elevate your legs so they’re above your heart
Before you fall asleep, prop your legs up on a chair, the edge of a couch, or even against a wall — the key is to make sure they’re above your heart level. Why? This helps the blood flow back to your heart and brain more easily and helps you relax faster. (The more you know!)
💙 Try a short breath practice before your nap, like Jay Shetty’s Breathe into Relaxation, designed to help you ease into a restful sleep.
3. Set a timer so you don’t accidentally oversleep
Because the goal is to only nap for eight minutes, make sure your timer is set before you close your eyes. Setting an alarm helps prevent you from oversleeping, which can lead to grogginess or disrupt your nighttime sleep. If you’re worried about being startled awake, set the timer on your phone to a tone that won’t feel jarring when you hear it. The key is to wake up gently.
💙 Learn more tips and tricks for getting Better Sleep, whether it’s eight minutes or eight hours, in this series with Dr. Michael Breus.
4. Breathe deeply and sink into relaxation
Close your eyes, take a few deep breaths, and let go of any thoughts or stress. Focus on your breathing to help you drift off. The goal is to fall into a light sleep as quickly as possible, so don’t worry if you don’t feel like you’re fully asleep. Even just resting your mind and body for these few minutes may give you a much-needed energy boost.
💙 Try this guided exercise, Breathing Room, led by Professor Megan Reitz, to help you ease into a restful nap.
5. Wake up gently, stretch your body, and continue with your day feeling refreshed
When the timer goes off, gently open your eyes and take a moment to stretch. This can help shake off any lingering sleepiness, get your blood flowing again, and help you feel more refreshed to continue on with your day. Don’t rush to get up. Give your body a chance to adjust to being awake, and take your time.
💙 Follow along with Mel Mah as she guides you through gentle movements to Jumpstart Your Day after your nap is done.
Here's what the Calm team thought of the Navy SEAL nap
To give you a Calm perspective on the Navy SEAL nap, we asked members of our editorial team to try it out and share their honest thoughts. Of the four who tried it, nobody actually fell asleep, but most said that it was still relaxing.
“It did feel like a nice little meditation,” editorial team member Rachel said. “I focused on my breath and brought my attention back when my mind wandered to a surprising amount of random things in such a short time. I felt refreshed when the timer went off, just not from sleep!”
Another member of our team, Erin agreed with Rachel and said she enjoyed having some time to just relax, breathe, and put her feet up.
Two other team members, Gina and Elena both tried the Navy SEAL nap during their afternoon slump, and they had mixed results. Gina noted that she was distracted by the looming alarm, but she had a positive experience overall. “I was surprised by how relaxed and energized I felt even though I didn’t fall asleep,” Gina said. “Next time I’m facing an afternoon slump, I’ll definitely give it another go.”
Elena felt groggy after her Navy SEAL nap and likely won’t do it again. “Next time, if I have 10 minutes to spare, I’ll probably go for a meditation session instead,” she said.
Navy SEAL nap FAQs
Can the Navy SEAL nap be done multiple times a day?
The Navy SEAL nap can be done more than once a day if you need it, but keep tabs on how you feel. If you find yourself relying on multiple short naps to make it through the day, you may be having disrupted sleep at night.
Is it necessary to elevate the legs every time you nap?
While elevated legs are a main part of the Navy SEAL nap, you don’t have to do it for every nap, especially if it’s uncomfortable for you. You can still take a quick nap without elevating your legs if that feels better.
What are the potential downsides of napping too long?
Napping for too long, especially over 20 minutes, can lead to sleep inertia — the groggy, disoriented feeling you sometimes get after waking up. Longer naps may also disrupt your nighttime sleep, making it harder to fall asleep at your usual bedtime.
How does the Navy SEAL nap compare to traditional napping?
Traditional naps, which last between 20 to 90 minutes, allow you to enter deeper stages of sleep, which may be beneficial for improving memory, creativity, and overall brain function. However, they come with the risk of sleep inertia, or waking up feeling groggy, disoriented, and even more tired than you felt before your nap.
The Navy SEAL nap, on the other hand, is designed to give you a quick energy boost without these downsides.
Can the Navy SEAL nap help with jet lag or shift work?
The Navy SEAL nap can be a useful tool for managing jet lag or adjusting to shift work. The quick burst of energy it provides might help you stay alert when you need it most.
However, for many people, a combination of different sleep strategies, including changes to your nighttime sleep routine or meditation before bed, might be more effective.
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