Is the Navy SEAL 8-Minute Nap a Good Idea If You Have Insomnia?
You may have seen it shared on social media or even mentioned in productivity podcasts—the Navy SEAL 8-minute nap. It’s a power nap technique where you lie on the floor, elevate your legs on a couch or chair, and set a timer for just eight minutes. The claim? That you’ll wake up feeling recharged, alert, and ready to tackle anything.
It sounds pretty appealing—especially if you’re exhausted. But what if you’re struggling with insomnia? Can an ultra-short nap like this help, or is it making things worse?
Let’s take a look at what the science says.
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What Is the 8-Minute Power Nap?
The idea behind the Navy SEAL nap is that even a very short rest can be enough to give your brain a reset, especially when you’re physically and mentally drained. Elevating your legs is thought to help circulation, while the short duration avoids deep sleep stages—so you (in theory) wake up without grogginess.
These kinds of "strategic naps" are often used by people in high-stress, high-performance roles where sleep can be scarce. And for some, they do offer benefits like improved alertness, mood, and short-term performance.
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But Here’s the Problem If You Have Insomnia
If you're struggling with insomnia—whether it's difficulty falling asleep, staying asleep, or waking too early—naps, even short ones, can backfire.
Here’s why:
1. Naps reduce your homeostatic sleep drive.
This is the natural pressure that builds up the longer you’re awake, and it’s crucial for helping you fall asleep at night. A nap, even a short one, can ease that pressure just enough to make bedtime more difficult.
2. Napping can disrupt your circadian rhythm.
Even brief daytime sleep can confuse your internal body clock—especially if you’re already struggling with sleep/wake timing.
3. It can interfere with CBT-I strategies.
CBT-I (Cognitive Behavioural Therapy for Insomnia) often involves building a strong association between bedtime and sleep. Daytime sleep can weaken that connection and make it harder for your brain to respond to those nighttime cues.
In short: for people with insomnia, the priority is usually to consolidate sleep at night—not to “patch up” tiredness during the day.
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So Who Is the 8-Minute Nap For?
This kind of power nap might be helpful if:
You’re not dealing with insomnia
You’re temporarily sleep-deprived (e.g. new parents, shift workers, long-haul travellers)
You need a short-term boost without the grogginess of a longer nap
But if you’re someone who regularly struggles to sleep or stay asleep at night, skipping the nap and focusing on building a healthy, sustainable sleep pattern is usually a much better option.
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Final Thoughts
The Navy SEAL 8-minute nap is an interesting strategy—and for some, it might offer a quick boost. But for those living with insomnia, it's far more important to build consistent, quality nighttime sleep. That means supporting your body’s natural sleep drive, strengthening your circadian rhythm, and creating a strong sleep routine—ideally with support from evidence-based tools like CBT-I.
If you’re tired of being tired—and naps just aren’t cutting it—I’d love to help. This is exactly what I guide clients through, step by step.
Let’s get your nights back on track.
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Need personalised support with insomnia? I offer 1:1 sleep coaching and a proven 6-week CBT-I programme designed to rebuild your sleep from the ground up.
