Proper Sleep = Proper Results

Big muscles aren't built in the gym. They develop bigger and stronger from the breakdown of training during recovery, which typically takes about 48 hours and is fueled with amino acids from protein. Sleep plays an important role in this rebuilding process, so it's important to get a solid 8 hours of quality shut-eye nightly. Results of the National Sleep Foundation's 2013 Sleep in America poll suggests active people like you probably don't have much trouble getting it done.

The poll reports that adults who exercise are much more likely than couch potatoes to say they sleep the same amount of time each weekday night, regularly get a good night's sleep and enjoy good sound sleep. People who don't exercise are more likely to report sleep problems like waking up at odd hours and not being able to get back to sleep. Tips for promoting sleep quality include going to bed and waking up at the same time every day, keeping your bedroom cool and quiet, and using the bedroom only for sleep.