Insufficient sleep depresses the immune system, making you susceptible to colds, upper-respiratory infections, low energy, weight gain, a tired appearance, and other complaints like feeling irritable. Even minor sleep disturbances (such as getting one hour less than usual) can cause a significant drop in the immune system. If you are nodding off during the day, then you need to find a way to get more sleep.
Make sure you are not drinking too much caffeine to compensate for a lack of sleep. If your coffee consumption is excessive, it could be messing with your sleep patterns and also sabotaging your immune system. Consuming more than four cups of regular coffee a day is a definite red flag.
Proper sleep hygiene involves getting uninterrupted sleep, in the dark, without the television on, in a relaxing environment. To recharge and replenish your body, strive for 8-9 hours sleep every night. Start by going to bed an hour early, and ask friends and family not to call you after that time. Also don’t bring work into the bedroom.
If some or all of the following apply, you’re not sleeping enough, eating enough, or both, for the amount of training you’re doing:
· You’re exhausted most of the time, but you have trouble sleeping at night.
· You’re achy all over.
· You feel touchy and irritable.
· You’re getting weaker in the gym. You feel weaker than your previous workout.
· You’re injuring yourself (sprains, pulled muscles, and so on) frequently in small ways at the gym.
Source: To Your Health
