How to use the Navy SEAL Sleep Technique to fall asleep fast
Every day another viral hack seems to be doing the rounds that promises to change your quality of life for the better. In the sleep realm, one such hack that’s been trending on TikTok all summer is the Navy SEAL Sleep Technique – originally shared by author, podcaster, and former Navy SEAL officer Jocko Willink (opens in new tab)and made even more popular by Lifestyle Coach Nick Vitello (opens in new tab).
To get a better feel for this nap strategy—including what it involves, how effective it is, and how it compares to other popular sleep techniques like the 4 7 8 sleep method and the military sleep method—we spoke to them Po Chang Hsu, MDa medical content expert for Sleeping Ocean and a graduate of Tufts University School of Medicine.
Before we dive in, remember that sleep hacks can only get you so far. To give yourself a better chance of getting better sleep, it’s worth investing in best mattress for your body type and preferred sleeping position.
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What is the Navy SEAL sleep technique?
“The Navy SEAL sleep technique involves laying your back on the floor at the edge of the bed and then laying your legs on the bed,” begins Dr. hsu “This places the sleeper in a position similar to the letter Z, but with the laps extending a little onto the bed. The legs are raised at an angle of 90 to 120 degrees.”
Additionally, it is important to emphasize that the Navy SEAL sleep technique is actually designed to a short, restful nap eight to ten minutes (instead of a whole night’s sleep) to stay alert when you’re sleep-deprived and run out of time. “A military sleep manual recommends that special forces use breaks in combat for an afternoon nap,” he explains.
Does the Navy SEAL sleep technique work?
While countless TikTok hacks don’t get the green light from experts, this one gets the official seal of approval from Dr. hsu “This hack can help most people fall asleep in less than eight minutes,” he says. according to dr Hsu’s unique resting position inhibits venous pressure, “which would have been a problem lying down [flat, but isn’t] In this position.”
He continues, “Raising your legs above the heart makes it harder for blood to pump into your legs and lowers blood pressure in your legs.” This redistribution of blood flow from your feet and legs to other parts of your body — like the heart and brain — can increase relaxation and comfort and help you nod off for a short nap.
How to use the Navy SEAL sleep technique
“Using this technique is best when there is insufficient time to sleep,” shares Dr. Hsu with. “By practicing this technique for an eight-minute sleep, many people have said that they feel sufficiently rested and that it feels like 6 hours.” [worth of] sleep.”
Better yet, this sleep technique is easy enough to put into practice yourself. That’s how it’s done:
- Lie in a position that allows you to lift your feet above your heart. (You can lie on the floor and place your feet at the foot of your bed or on a couch or chair.)
- Set your alarm for eight to ten minutes.
- Close your eyes and wake up more awake than before.
Navy SEAL sleep technique vs. 4 7 8 sleep method
dr Andrew Weil, founder and director of the University of Arizona Center for Integrative Medicine, developed the 4 7 8 sleep methodwhich he described as a “natural tranquilizer for the nervous system”. It involves a deep, rhythmic breathing pattern that activates the parasympathetic nervous system, resulting in a “rest and digest” (opens in new tab) mode (as opposed to the “fight-or-flight” stress response of the sympathetic nervous system).
“Whereas the 4 7 8 sleep method focuses on breathing exercises and tension release, the Navy SEAL sleep technique does more,” says Dr. He reiterates that the Navy SEAL sleep trick is geared towards naps, while the 4 7 8 method is ideal for nighttime use and will help you fall asleep faster.
It is also worth noting that the 4 7 8 sleep method requires a longer investment of time. You’ll need to repeat the breathing cycle three to four times twice a day — and it can take up to four to six weeks of regular practice before you notice any major changes. On the other hand, some people might find it easier to take advantage of the Navy SEAL nap hack on the first few tries.
Navy SEAL sleep technique vs. military sleep method
That Military sleep method is another hack that made the rounds on TikTok before the Navy SEAL Sleep Technique took off. “The military sleep method focuses on muscle relaxation,” says Dr. Hsu, and involves consciously releasing tension in the body, calming visualizations, and internally repeating the words “don’t think” when your mind wanders.
The military sleep method is similar to the 4 7 8 sleep method in that both are designed to activate the parasympathetic nervous system. Each is also designed to help you fall asleep faster and more soundly at night. On the other hand, if you feel like you need to recharge with a quick nap during the day, the Navy SEAL sleep technique is a quick fix.
“The Navy SEAL sleep technique is a perfect hack for those who don’t have time to sleep, but it should not be used to replace a full night’s sleep,” explains Dr. hsu He also warns that you shouldn’t rely on it too often, or as a substitute for a full night’s sleep.
“It’s like fast charging a battery that’s designed for slow charging. In the long term, the lifespan of the battery is severely impaired,” says Dr. hsu In other words, while fast and intermittent charging can be helpful in the short-term, you’re much better off investing in longer, more sustained charging in the form of a quality night’s sleep.
“Most sleep benefits are not achieved when the body is rapidly charged with the Navy SEAL technique,” he adds. “The brain and immune system are not fully rejuvenated,” that is, compared to a consistent, quality overnight rest.
How to sleep better at night: quick tips
While the Navy SEAL sleep technique can help you quickly recharge if you’ve been feeling sluggish throughout the day, it’s still important to get a better night’s sleep. Against this background, Dr. Hsu some goodbye tips to sleep better:
- Practice healthy stress management. dr Hsu says that one of the best ways to promote good sleep is to be aware of how you respond to stress, which is a common sleep disruptor. “It’s always a good idea to try mindfulness exercises, breathing exercises, gentle yoga, journaling, or listening to relaxing sounds — especially before bed,” he says.
- Stick to a consistent sleep schedule. When you go to bed each night and wake up each day is crucial if you want to sleep better at night. “Stick to a consistent sleep schedule to keep your circadian clock running smoothly,” advises Dr. hsu
- Optimize your bedroom environment. Your bedroom environment also affects how well you can sleep. dr Hsu recommends keeping your bedroom “comfortably cool (around 60 to 67 degrees Fahrenheit), dark, and quiet.” Other measures you can take, according to Dr. Hsu tried blocking outside noise with a white noise device or earplugs — or limiting distracting noise and light by investing in a soft eye mask with built-in Bluetooth headphones.
Another way to optimize your bedroom environment for better sleep is to refresh your existing mattress with one of the best mattress pads for extra comfort and support. Also, make sure you’re sleeping on the best pillow for your preferences and body type – otherwise you’ll be left with aches and pains or night sweats if you tend to sleep hot.
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