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  • Writer's pictureDawn

One bad night of sleep can do WHAT?!

I have some good news and bad news when it comes to sleep hygiene…


Ready for the bad news first?


If you’re someone who has occasional late-night streaming binges or sometimes gets sucked in to scrolling on social media until ridiculously late hours…


It may take only ONE BAD NIGHT OF SLEEP for your body to start storing fat and breaking down muscle.


Swedish researchers found that after just one sleepless night, the muscles of people participating in their study showed signs of protein breakdown.


But (unfortunately) their body was primed to store more fat AND it changed the expression of several genes linked with obesity and type 2 diabetes!


Kind of scary, right?


But remember, I said there’s GOOD news: It's preventable!

person sleeping under blanket partially covering their face
Sleep should be a high priority

Here’s a more proactive approach to sleep habits that can help you avoid this situation altogether:


●     Set yourself up for a great night of sleep with your daily habits and routines, as much as you possibly can. For example, avoid activities before bed that make it harder to sleep (like eating chocolate, drinking alcohol, or working late on screens), and try to sleep in a dark, cool, clean room.

●     Eat a healthy diet with plenty of protein to help your body build and maintain muscle. As a general guideline, aim for 20-30g of protein per meal.

●     Get at least2 strength training workouts in your fitness routine per week (that’s also the amount recommended by major health organizations).


These tips probably aren’t totally new to you, but if you’re missing out on proper sleep, it’s time to move this item up on your priority list.


Sometimes, all you need is a little accountability to stay on track or to know where to start. Want to see if Bright Futures Fitness coaching is right for you? Join the email newsletter mailing list today!




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