16. TAKE A NAP

Nothing is as important as quality sleep at night, but a nap can be hugely bene cial, restore alertness and even enhance performance. e rules are: short and sweet, and not too late. A quick power nap of ten to 20 minutes in the middle of the day doesn’t just make you feel fresher, it helps you recover, too. During sleep, hormones such as testosterone and growth hormones are released, which help repair those muscles. One study showed that men who got seven or more hours of sleep each night had greater hand-grip strength than those who got less than six hours. And if there’s one thing worth investing in, it’s a really good mattress and bedding.