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Nap time, elevated.
California ER doctor Dr. Joe Whittington, who goes by Dr. Joe MD on TikTok, has gone viral on the platform after sharing a military-inspired technique for powering down for a power nap.
“Okay, so you’re dead a– tired, but you only have 10 minutes. I’m going to show you the Navy SEAL-inspired power napping technique that many of our elite forces swear by,” he said.
Retired Navy SEAL Jocko Willink was the first to popularize the nap trick. Fitting for a man who lives by the mantra, “Discipline Equals Freedom,” Willink told Business Insider he caps his naps at 8 minutes.
In his TikTok, Dr. Joe advised his 2.1 million followers to find the edge of a bed or couch and position themselves with their legs elevated to a ninety-degree angle, calves resting on the surface, eyes closed, and hands folded on their chest.
The doctor, who has previously shared his tips for nodding off when intrusive thoughts are intent on keeping you awake, explained the dual benefit of this process.
“Laying in this position for 10 minutes is going to accomplish two things,” he said. “First, it’s going to reduce swelling in your legs as well as return blood flow to your core. Both of these are going to trigger 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.”
Whether you snooze for 8 minutes or more, research suggests that added 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 correlate with larger brain volume. Our brains tend to shrink as we age, but the brains of habitual nappers were found to be large enough to offset up to 6.5 years of aging.
Napping has also been shown to boost creativity, improve parenting, and increase joy. Experts have even coined a word to describe the bliss state reached after a brief doze — nappiness.
According to the American Sleep Association, a 15- to 30-minute “power nap” can lend an extra boost of energy during the day but is “not meant to replace any nighttime sleep.” The professional sleep geeks at ASA said adults should nap around the same time each day and never for longer than 30 minutes.
Experts say 1 p.m. to 3 p.m. is the sweet spot for short-term shut-eye as the body experiences a dip in energy during the afternoon hours, making it an ideal time for a nap.
Napping beyond that window is dicey as drifting 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 you settle in for your SEAL nap. Caffeine takes roughly 30 minutes to metabolize in the body, meaning that when you’re ready to rise and shine, you’ll get the double benefit of rejuvenating rest and a caffeine buzz.
