One bad night of sleep can do WHAT?!

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

Ready for the bad news first?

If you’re someone who has the occasional late-night Netflix binge or accidentally scrolls on social media until the wee hours of the morning from time to time…

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.

Not only that, but 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 here’s the GOOD news…

This is all preventable!

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

As much as possible, set yourself up for a great night of sleep with your daily habits and routines.

Here are some tips to help you fall, and stay, asleep:

  • Stay away from activities before bed that can make it hard to sleep (like eating chocolate, drinking alcohol, or working late on your computer)
  • Try to sleep in a dark, cool, clean room.
  • Eat a healthy diet with plenty of protein to help your body build and maintain your muscle. As a general rule of thumb, aim for 20-30g of protein with each meal.
  • Make sure you fit at least two strength-training workouts into your fitness regimen a week (that’s the amount recommended by major health organizations).

These tips probably aren’t new to you…But if you’re missing out on good sleep, it’s time to make these tips a priority!

Sometimes, all you need is a little accountability to stay on track or to know where to start — and that’s where I come in.

I can help you create a personalized plan to improve your sleep habits, nutrition, and exercise routine. We’ll work together to set achievable goals, monitor your progress, and make adjustments as needed to make sure you’re getting exactly what you need to reach your health and fitness goals.


Rob Quimby, CPT

Owner, Fitness Lifestyle LLC



Rob is the owner and founder of Fitness Lifestyle Personal Training. He has been training for over thirty-three years; seventeen of those years as a personal trainer helping others reach their goals.