6 Most Effective Ways to Build Muscle While You Sleep, Backed by Science

Ditch the outdated mattress.

You’ll likely spend one-third of your life asleep, so it makes sense to upgrade your ratty feather bed with a memory-foam mattress. Casper’s bed-in-a-box conforms to your body, which could reduce backache ($950, casper.com). Top it with a year-round 700-fill down duvet comforter, made from natural, unbleached cotton and featuring anti-cold-spot baffle-box design ($695, ugg.com).

Sleep nine hours a night.

Skimping on sleep will eventually catch up with you, leading to depressed immune function, depression, and a host of other health issues. If you want to pull away from the scrawny pack and get bigger, dedicate more time to recovery strategies, namely getting nine hours of uninterrupted sleep.

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