Navy SEAL’s power nap technique helps you relax in minutes

Bedtime, elevated.

California ER physician Dr. Joe Whittington, who goes by the name Dr. Joe MD on TikTok, has gone viral on the platform after sharing a military-inspired technique to lower energy for a power nap.

“Okay, so you’re dead one – tired, but you’ve only got 10 minutes. I’m going to show you the Navy SEAL-inspired power nap technique that many of our elite forces swear by,” he said.

Retired Navy SEAL Jocko Willink was the first to popularize the sleep trick. Suitable for a man who lives by the mantra, “Discipline equals freedom,” Willink told Business Insider that he ends his naps in 8 minutes.

On his TikTok, Dr. Joe advised his 2.1 million followers to find the edge of a couch or bed and position yourself with your legs raised at a ninety-degree angle, calves resting on the surface, eyes closed and hands folded across your chest. .

The doctor, who has previously shared his advice for nodding off when intrusive thoughts are trying to keep you awake, explained the two-fold benefit of this process.

“Lying in this position for 10 minutes will accomplish two things,” he said. “First, it will reduce swelling in your legs as well as return blood flow to your core. Both of these will cause relaxation.

“Second, by limiting the time to 10 minutes, you will wake up during the light phase of sleep and therefore wake up feeling refreshed.”

@drjoe_md

Here’s a Navy SEAL-inspired hack for a quick energy boost: take a 10-minute power nap with your feet up. This position encourages blood circulation back to your core, reducing swelling in your legs and inducing relaxation. Studies show that short naps improve alertness and mood without disrupting deeper sleep. This trick is ideal for a quick reset when you’re pressed for time, helping you feel refreshed and ready to tackle the rest of the day. #lowenergy #sleeptime #sleeptips #healthtips #doctortips @Braden Wellman

♬ original sound – Dr. Joe, MD 🩺

Whether you nap for 8 minutes or more, research suggests that increased rest is ultimately in the best interest of brain health.

A study published last year in the journal Sleep Health found that a quick nap during the day may be linked to larger brain volume. Our brains tend to shrink as we age, but the brains of regular nappers are large enough to compensate for up to 6.5 years of aging.

Napping has also been shown to increase creativity, improve parenting and increase joy. Experts have even coined a word to describe the state of bliss achieved after a short nap – nappy.

According to the American Sleep Association, a 15- to 30-minute “power nap” can provide an extra boost of energy during the day, but “is not meant to replace any night’s sleep.” Sleep professionals at the ASA said adults should nap at the same time each day and no more than 30 minutes.

Experts say 1pm to 3pm is the sweet spot for short-term shut-eye, as the body experiences a drop in energy during the afternoon hours, making it an ideal time for a nap.

Dozing past that window is odd, as going off later in the day can compromise your ability to get quality rest at night.

If you’re really looking to maximize your shut-eye, consider drinking a cup of coffee before settling in for a SEAL nap. Caffeine takes approximately 30 minutes to metabolize in the body, which means that when you’re ready to rise and shine, you’ll get the double benefit of restorative rest and a caffeine buzz.