I stumbled across the funniest thread the other day. It said, “Once upon a time, she was tired. Then she became a mom and discovered a whole new level of tired. The end.” I laughed so hard because, seriously, is there a more relatable story? I thought I understood what it meant to be tired before I became a mom, but then came the sleepless nights. Add in a newborn with acid reflux and the lingering exhaustion from a pregnancy filled with sciatica and restless nights, and I realized—I had no clue what tired really meant.
If you’re in the same boat, running on fumes and wondering how to claw back even a little bit of energy, I see you. One small thing that saved me was taking “snack naps”–little 10-minute cat naps that helped me power through the day. Honestly, postpartum anxiety made it hard for me to sleep for long stretches, even when someone else was watching the baby. But those quick naps chipped away at my exhaustion just enough to keep me sane.
Lately, I’ve been seeing a similar idea making the rounds online called the Navy SEAL power nap. The claims are wild. They say you can feel fully refreshed after just 8 to 12 minutes of rest. It’s been blowing up on Instagram and TikTok, with them racking up millions of views. Naturally, I had to dig into it. Does it actually work? And more importantly, could it help us tired moms? Here’s what I found.
What Is the Navy SEAL Power Nap?
The Navy SEAL power nap technique gained traction after Jocko Willink, a former Navy SEAL, talked about it on a podcast. Here’s how it works:
- Find a comfortable spot to lie down.
- Elevate your feet so they’re above your heart (resting them on a couch or a stack of pillows works great).
- Set a timer for 8 to 12 minutes and nap.
- Wake up and, ideally, feel like Superman (or at least, slightly less zombie-like)!
Simple enough, right? The idea is to give your body just enough rest to recharge, without falling into the deeper stages of sleep that might leave you groggy.
Does It Actually Work? The Science Behind the Power Nap
You might be wondering, “Okay, but does this actually work, or is this just TikTok hype?” Turns out, there’s some science to back it up! Sleep experts agree that short naps (anywhere between 5 and 20 minutes) can help you feel more awake and improve focus, reaction time, and memory. That’s because power naps allow your body to recharge without dipping into deep sleep, which can make waking up harder.
Rebecca Robbins, PhD, a sleep researcher at Harvard Medical School, says even just five minutes of rest can give you a surprising boost in energy. She explains that naps are particularly effective in the early afternoon when our natural circadian rhythm causes energy levels to dip.
But what about the whole feet-elevated part? Is there science behind that? Well, sort of. Sleep experts note that while elevating your legs doesn’t actually improve the quality of your sleep, it may work well for people who are physically active (like Navy SEALs or moms chasing toddlers) by helping drain lactic acid and metabolites from the muscles after intense exercise. If nothing else, lying down in general makes it easier for your body to relax and fall asleep more quickly.
Important Caveats About the Navy SEAL Nap
Before you fully commit to the trend, keep these things in mind:
- It’s not a substitute for real sleep. While quick naps can be a huge help on especially tough days, your brain and body still need those deep, restorative stages of sleep that only come with a solid 7 to 9 hours at night. Skimping on nighttime sleep in favor of naps is not a good long-term strategy. BUT when you’re a mom waking up through the nights to kids or breastfeeding, what other choice do we have?
- It might not be comfortable for everyone. If you have back pain, elevating your legs for even 8 minutes might feel unpleasant. Adjust the angle or skip the elevation if needed.
- Not everyone should nap. If you suffer from insomnia or other sleep disorders, daytime napping (even a power nap) could make nighttime sleep harder to come by. Always check with a doctor if you have ongoing sleep issues.
How to Make the Navy SEAL Nap Work for You
If you’re ready to give it a shot, here are a few tips to maximize the benefits of your power nap:
- Pick the right time. Early afternoon (around 1 to 3 PM) is the sweet spot for napping, as it aligns with your body’s natural energy dip. Avoid napping too late in the day, as it could interfere with your nighttime sleep. But…let’s be real, we’re probably so sleep deprived as moms that napping anytime would be okay. Test out different times to see what works for your body.
- Get comfy, but not too comfy. You don’t need a full bed setup. A couch or yoga mat works fine. The key is to feel relaxed but not so cozy that you’re tempted to snooze for hours.
- Stick to the timer. Set your alarm for 8 to 12 minutes and resist the urge to snooze when it goes off. Anything longer, and you risk entering the deeper stages of sleep, which might leave you feeling groggy.
- Don’t stress if it takes a few tries. Like anything, your body might need some time to adjust to shorter naps. Give it a few attempts before deciding whether it works for you.
Real Talk, Mom to Mom
Whether you’re a sleep-deprived new parent or just someone trying to squeeze a little more energy out of the day, the Navy SEAL power nap might be worth a shot. Personally, I’m all for anything that lets me carve out a tiny moment of rest in the craziness of mom life.
If you do try it, I’d love to know how it works for you! Shoot me a message over on Instagram @DomesticDaydreams or share your experience in the comments. And remember, sometimes just taking 10 minutes for yourself—even if it isn’t a “perfect” nap—is enough to recharge and feel a little more human. We’ve got this, mamas!
P.S. Want to make cleaning a little easier? Try my podcast cleaning routines here! You just press play, and I guide you through a 30 minute cleaning routine while listening to a comedy or true crime radio show!