19-05-2025
Reason the 8-minute Navy SEAL sleep technique works: 'Notice the difference'
Sleep is something I've always struggled with, and while I do love a good nap, I must admit I rarely ever actually fall asleep. Studies show that women aged 18 and older are more likely than men to wake up every night, with more than half of women aged 25-44 with children getting less than seven hours of sleep per night, compared to 38 per cent of men in the same situation. This is just the beginning, too.
Around a quarter of women aged 18-24 will lose sleep due to PMS, while more than half of women aged 45-54 lose sleep due to perimenopause or menopause. Going beyond gender, however, let's be real, a lot of us are just tired and busy. We might not have time to take a nap to feel a little better rested, but a hack that has taken over social media in recent years is the eight-minute Navy SEAL nap, which claims to boost energy and alertness in just minutes.
Sleep expert Elina Winnel tells Yahoo Lifestyle that the hack can certainly "work for some, but not for everyone", adding it can be "a fantastic little reset".
The sleep hack was popularised by former Navy SEAL Jocko Willink, and it's a short, power-napping technique that is meant to boost energy and alertness, even if you don't quite fall asleep in that time.
It involves lying down, elevating your legs above your heart and napping for eight to ten minutes. The elevated leg position is meant to help improve blood flow to the core and promote relaxation. It also reduces the blood pressure in the legs, which may allow the heart and brain to relax more easily.
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Elina explains to us, "Elevating your legs above your heart helps activate the parasympathetic nervous system (the 'rest and digest' state), reduces pressure on the lower back, supports lymphatic drainage, and may help reduce inflammation.
"A short nap (8–10 minutes) keeps you in the lighter stages of sleep [which is] ideal for a quick mental and emotional refresh. It's not long enough to reach deep, slow-wave sleep (which is needed for physical repair), but that's okay if your goal is simply a midday brain reboot. For full-body restoration, consistent deep sleep at night is essential."
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So, can this hack work for everyone? The answer might not be as simple as that.
"It can work for some, but not for everyone," Elina tells us. "If your nervous system is well-regulated and you're someone who can drift into a short nap with ease, it can be a fantastic little reset. But if you struggle to relax, especially in just 10 minutes, it likely won't be effective. Like most hacks, it depends on your baseline."
Elina adds, however, that you can definitely be rested from a nap this short, "Yes – mentally and emotionally. A nap this short can boost alertness, lift your mood, and take the edge off fatigue. Think of it like splashing water on your face or plugging your phone in for a quick five per cent top-up. It's not a full recharge, but it might keep you from crashing."
Elina explains that the ideal nap time depends on your goal, "A 10–20 minute nap can boost alertness and performance without leaving you groggy. A full sleep cycle (about 90 minutes) allows your body to move through all sleep stages, including deep sleep, vital for physical repair.
"In Mediterranean cultures, 1.5–2 hour siestas were once the norm. But in today's fast-paced world, even a short nap is better than none."
She adds, "Avoid naps that fall between these durations (like 30–45 minutes), especially if you're waking with an alarm — they're more likely to cause sleep inertia (grogginess), because you may wake during deep sleep, disrupting your natural sleep architecture."
Elina shares an important tip that sleep isn't the only important part of a nap – rest counts too.
"If falling asleep is hard—especially for overthinkers or those feeling anxious—you might not drift off," she says. "But that doesn't make it pointless. Simply lying down with your feet elevated, eyes closed, and breathing deeply can activate your relaxation response. Sleep isn't the only goal — rest counts too. The key is whether your body can let go and drop into a relaxed state."
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Elina also shared several other sleep hacks that might be able to help you get some extra rest:
Full exhales: Most of us are already wired. The inhale amps us up; the exhale calms us down. Focus on slow, complete out-breaths. It's one of the quickest ways to shift your state.
Presence breaks: One minute of full presence—feeling your feet, your breath, or your surroundings—can slow mental noise and anchor your system.
Micro-meditation: Just 60–120 seconds of stillness, repeating a calming phrase like 'I'm safe. I can let go.' can help create a reset.
Cold water splash: Splashing cold water on your face (or running your hands under cold water) stimulates the vagus nerve and can jolt you into calm.
Slow blinking: Blinking slowly for 10–15 seconds mimics the body language of calm animals and signals safety to your brain.
Touch your lips: Gently pressing or touching the lips activates the vagus nerve—another way to nudge your system into relaxation.
Humming or soft vocal sounds: These stimulate the vagus nerve through vibration, helping the body settle.
Nature microdose: Can't get outside? Even looking at a plant or imagining a calming natural scene can be soothing.
Elina adds, "Pick one or two that feel doable, and repeat them often. You'll notice the difference."
