If you’ve been struggling to sleep at night, you may find yourself saying, “I need a nap.” We've all heard about the restorative benefits of power naps, but have you considered this one unique approach to napping? It's military-style—napping like a Navy SEAL.

Are you curious about why Navy SEALS nap with their legs up? Well, there's good news—so were we.

Back in 2016, one retired Navy SEAL told an interviewer that whenever he felt he needed a midday pick-me-up, he took an 8–minute power nap in an interesting position. His afternoon snooze left him feeling rejuvenated—almost like he’d slept through a whole night. After his Navy SEAL nap, he explained that it felt like he had slept for 6 hours.

Of course, once the video “sailed” across the internet, it gathered thousands of views and went viral. Soon after, this provoked much curiosity about the Navy SEAL napping technique and whether it really works. And, we’ll be the first to admit— interest in the Navy SEAL nap-style piqued the curiosity of the sleep expert team here at Mattress World Northwest, too.

So, does napping like a Navy SEAL really work? Or should you just run out for a caffeinated drink to deliver the boost of energy your mind and body need instead? Here’s what our sleep expert team figured out.

Key Considerations

• The Navy SEAL napping technique involves resting or lightly sleeping for 8 minutes, during which you elevate your legs above your heart.
• This approach was sparked by a former Navy SEAL, who told an interviewer that if he needed a quick pick-me-up, he would take an 8-minute power nap to revive his energy and renew mental focus.
• The uniqueness of the Navy SEAL nap lies in keeping your legs up. Elevating your legs above the level of your heart is said to help boost circulation and reduce swelling. Increased blood flow can help your muscles and mind relax more easily. Even if you don’t sleep during the short period of rest, brief periods of calm relaxation can still provide health benefits.

Next, the sleep specialists at Mattress World Northwest, one of the best places to get a mattress from, will dive deeper into the details of napping like a Navy SEAL. You'll get further insight into the benefits of napping with your legs up and how to try a quick, effective—if done right—8-10 minute nap, called the Navy Seal Nap, for a fast way to revive yourself.

What Is The Navy SEAL Nap?

The Navy SEAL nap is a particular style of power nap, also called a "cat-nap." Former SEAL Jocko Willink sparked attention to the unique concept and position of his strategic Navy SEAL nap technique. He posted on social media that his 8–minute midday nap, mind you, with his feet up, left him feeling recharged and ready to go. This approach to napping allowed him to rest or sleep for a very short time while still boosting his energy to get through the rest of the day.

In 2019, he re-told the story in a podcast interview, adding that his 8–minute naps make him "feel like Superman."

The key to the nap, says 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." The Mattress Northwest sleep specialists add that by keeping the nap short, you avoid the deep and REM sleep stages, which, if awakened from, can make you feel even groggier or more tired, eliminating the point of the nap to begin with. 

Awakening from light sleep during a power nap, or Navy SEAL nap, allows your mind to wake more easily and absorb the refreshment you intended from napping. This way, you can wake up feeling relaxed, fully rested, and rejuvenated more so than before.

Overall Benefits of The Navy SEAL Nap

• Improves Blood Flow: Elevating the legs helps boost circulation back to the diaphragm and heart, reducing lower-body inflammation or swelling.
• Delivers a Rapid Recharge: The short duration of a Navy SEAL nap prevents you from experiencing deep sleep, leaving you feeling refreshed rather than still tired when you wake up.
• Provides a Cognitive Reset: Even without entering light sleep, raising your legs can help soothe a sense of calm, followed by a boost of alertness and focus after getting up.
• Universal Technique: The Navy SEAL nap is a quick energy boost for a challenging environment where you don't have much time, based on military-style rest techniques. 

How The Navy SEAL Nap Works

The Navy SEAL nap is a unique method for resting that can help people "recharge the human battery." Afterward, many, like Jocko Willink, report increased energy and alertness, especially for performing in demanding environments.

Next, keep reading to discover the ins and outs of how, even you, can take a Navy SEAL nap.

• Find a Comfortable Position: Lie flat on your back on a firm surface, such as a yoga mat or the floor. Make sure you're in a comfortable position for your body.
• Elevate Your Legs: Lying with your legs up, for instance, on the back of the couch or the edge of the bed, helps blood circulate throughout the body and back to the core of your heart, reducing possible inflammation and initiating relaxation. 
• Think of Deep Relaxation: The Navy SEAL napping approach involves "letting go" and focusing on total mind-body relaxation for your muscles, releasing tension in the upper and lower body, followed by emptying your mind by focusing on your breathing or on a calming image or mantra.
• Limit the Nap to a Short Time-Period: Napping for only 8-10 minutes helps prevent you from reaching deep sleep stages. Avoiding deep sleep in the scenario of napping helps you wake up feeling ready and refreshed, rather than groggy and slow to go.

When To Try a Navy SEAL Nap

Finding the right time of day for a Navy SEAL nap can make it more effective. Pay attention to how you feel, your energy levels, workload, daily routine, and sleep schedule to pinpoint the best moments for a short, restful nap.

By integrating the SEAL-style nap at a strategic point in your day, you can improve your alertness and sustain peak performance without withering, feeling tired, and losing energy steadily throughout the day. Knowing the best time for you to take a Navy SEAL nap can make a big difference in your routine overall. You can try the Navy Seal nap when you:

• Want a Quick Reset: Excellent for addressing jet lag or managing working the late-night shift, the Navy SEAL nap can help boost your mood and help you feel more alert.
• Need a Boost of Energy: The Navy SEAL nap provides a quick boost to both mental and emotional well-being, like fast-charging a cell phone; a nap can quickly “recharge the human battery.”
• Need a Quick Burst of Rejuvenating Rest: Even if you don't sleep the entire time, resting or napping with your legs up can provide worthwhile restoration for your body and mind.

The Best Time To Take a Navy SEAL Nap

It's important to keep in mind that your workload and bedtime routine can influence the ideal time to take one. Still, napping too early in the morning or too late in the afternoon can disrupt your circadian rhythm and overall sleep schedule.

According to one medical professional, Dr. Raj Dasgupta, a sleep medicine doctor and chief medical advisor for Sleepopolis:

“You don’t want to nap too late in the day, because next thing you know, it’s time to go to bed and you’re not going to feel sleepy. Napping too late in the afternoon can disrupt our circadian rhythm, making it more difficult to fall and stay asleep at night," says Dasgupta.

"The circadian rhythm regulates our bodies' 24-hour sleep-wake cycle or internal clock to be in line with the solar day. Naps should follow our circadian rhythm, which dips twice during a 24-hour period, says Dasgupta. It dips at night before bedtime and dips in the early afternoon, causing us to feel tired between noon to 2 pm," he adds.

"The best time to nap is during this early afternoon slump from noon to 2 pm “Take advantage of your circadian rhythms dip,” he says. People who work odd shifts or have an irregular sleep schedule may need to shift their nap time to suit their needs."

Medical professionals and sleep experts agree that being strategic about your nap time is important, often encouraging a nap between 12 to 2 pm, and always before 3 pm, whether it’s a Navy SEAL-style nap or not.

Can Anyone Try a Navy SEAL Nap?

Almost anyone who feels tired or sluggish before nearing bedtime can try the Navy Seal napping technique. The Navy SEAL method is an excellent approach for just about anyone who wants a fast-charge, boost of energy when they get up. Conversely, this nap style can also help initiate a calming period of rest and relaxation halfway through the day so that you can power on, rather than struggle through the rest of it.

Who Can Try It?

• Most people can try the Navy SEAL Nap, as long as they choose the ideal nap duration and time of day to avoid disrupting their sleep schedule.
• Anyone training for, or seeking a better relaxation response time, can try perfecting the Navy SEAL nap method. Keep in mind, mindfulness and on-the-spot relaxation are skills that improve with practice. Don't be too hard on yourself, be patient and keep trying, even if you don't relax enough to fall asleep the first few times.
• Keep in mind that napping doesn't replace regular sleep. Nap times should be supplemental, not a substitute for regular resting times.

Who Should Be Cautious?

• People with sleep disorders, such as insomnia, should avoid trying to take naps or consult a professional, as napping is more likely to interfere with a healthy circadian rhythm and regular, nighttime sleep.
• For some, lifting the legs in this way can put the body in a slightly awkward position. That said, pay attention to your body and don't force a position if it hurts your back or is uncomfortable for you. If this could be you, try napping while elevating your legs on an adjustable bed instead.

If You Don't Snooze, You Lose: Shop Local For Mattresses & Expert Sleep Advice

When you shop local at one of the best places to buy— Mattress World Northwest in Oregon—you're confidently investing in your own well-being and supporting your community. Unlike many online mattress brands, which, by the way, are now on display at stores like Mattress World Northwest—a family-owned establishment—offers the advantage of skilled, professional sleep guidance from staff who genuinely understand sleep health and the products they offer. Mattress World Northwest offers the best selection of sleep products in-store, such as hybrid mattresses, cooling products, custom-fitted pillows, and multifunctional adjustable beds.

At Mattress World Northwest locations, you can feel and try out different mattresses and other accessories, ask questions about materials or sleep-well guarantees, and gain invaluable sleep advice. Mattress World Northwest sleep specialists genuinely want to help you sleep better by filtering through our vetted brands and mattress technologies to personalize recommendations for items that meet your needs and unique preferences.

The best part is that, at Mattress World Northwest, you'll receive genuine, attentive service and the peace of mind that comes from making an expertly informed, confident decision for your sleep health. If you’re not sleeping well, proper napping methods and a new mattress can help. Furthermore, shopping at Mattress World Northwest means you can truly "snooze, not lose"—with the perfect mattress and adjustable bed sleep system— you can "sleep like a baby," or even take a Navy SEAL-style nap with your legs up for a savvy way to rest and rejuvenate!