If you're prone to getting the sniffles on a regular basis then your sleeping habits may be to blame.
A new study has found that being sleep deprived has an adverse effect on our immune system.
In fact, adults who sleep for five hours per night or less may have a lower resistance to the common cold than their well-rested counterparts.
LWA/Dann Tardif via Getty Images
The study, which is part of the National Health and Nutrition Examination Survey in America, analysed the sleeping habits of more than 22,000 adults between 2005-2012.
The data showed that those who reported regularly sleeping five hours or less on weeknights were 17% more likely to report having had a head or chest cold in the past 30 says.
What's more, those who were sleep deprived were found to be 51% more likely to report having had an infection, compared with those who reported sleeping seven hours to eight hours each night.
Individuals who had previously been diagnosed with a sleep disorder were found to be 18% more likely to report having had a cold in the previous 30 days and 88% more likely to have had an infection, compared to those without a sleep disorder.
Speaking to The Huffington Post, lead study author Aric Prather said it's time we took sleep more seriously.
"Sleep has consistently taken a back seat to other health behaviours when it comes to investment, both on the part of the individual who is thinking about his or her health, as well as institutions, including the health care system," he said.
"Sleep is central to health — and our health might depend on it."
If you're finding it difficult to nod off at night you might want to treat yourself to some dark chocolate before bedtime.
A second study released this week by the University of Edinburgh found that foods rich in magnesium, such as dark chocolate, can help keep our body clocks regulated and therefore aid sleep.
Worst Foods For Sleep
Coffee(01 of08)
We probably don't have to explain why you shouldn't reach for an espresso at 10 p.m. But, turns out, your afternoon coffee habit can affect you for longer than you'd expect. In fact, that caffeine can remain in your system for hours, making even a 4 p.m. pick-me-up a bad idea. Baron recommends steering clear by the early afternoon.And don't forget coffee-flavored treats, she warns. Your favorite cappuccino-flavored ice cream can give you a surprisingly strong jolt.Of course, you've probably heard that a little tea before bed is a good idea. The caffeine content is smaller than in coffee, and herbal "sleepy time" varieties often contain sleep-promoting herbs like valerian or chamomile that can, indeed, help you nod off. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="25" data-vars-position-in-unit="29">Flickr</a>:<a href="http://www.flickr.com/photos/63723146@N08/8461493952" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="rockindave1" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/63723146@N08/8461493952" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="26" data-vars-position-in-unit="30">rockindave1</a>)
Chocolate(02 of08)
Even if you know to avoid coffee and strong tea, you might be sabotaging your sleep with sneakier sources of caffeine, like chocolate. Dark chocolate, in particular, can pack a significant punch, says Baron, although it varies by brand. If you like to nibble on a square or two for dessert, you'll probably be fine, she says -- but an entire chocolate bar could have just as much caffeine as a soda. If you wouldn't drink one close to bed, you probably shouldn't indulge in a chocolate bar either. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="22" data-vars-position-in-unit="26">Flickr</a>:<a href="http://www.flickr.com/photos/46106852@N06/7070415249" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Chocolate Reviews" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/46106852@N06/7070415249" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="23" data-vars-position-in-unit="27">Chocolate Reviews</a>)
Alcohol(03 of08)
Baron calls alcohol the "number one drug used for sleep," and it can, indeed, be tempting to unwind before bed with a glass of your favorite adult beverage. But you won't be doing yourself any sleep favors. While it might help you nod off initially, alcohol is disruptive to the later stages of sleep, which are important to memory and motor skills, according to recent research.And while alcohol might fuel deep sleep in the beginning of the night, the second half of your slumber will likely be more interrupted and full of strange dreams, Baron says, leaving you exhausted the next day. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="20" data-vars-position-in-unit="24">Flickr</a>:<a href="http://www.flickr.com/photos/27887762@N07/8507303518" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Alexandra Zakharova" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/27887762@N07/8507303518" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="21" data-vars-position-in-unit="25">Alexandra Zakharova</a>)
Fatty Foods(04 of08)
You already know they're tough on your heart, but it turns out that fatty foods might also disrupt your sleep. A 2012 study found that a high-fat diet caused rats to sleep more during the day, an outcome with marked similarities to the daytime sleepiness experienced by many people who are overweight. The rats also had more fragmented, interrupted sleep, wrote Dr. Michael J. Breus in a HuffPost blog.A brain chemical called orexin might explain this relationship, since it's involved in both appetite and regulating the body's internal sleep-wake clock. Earlier research has also suggested a link between high-fat foods and disruptions to these circadian rhythms.Fatty foods can also lead to a general feeling of discomfort, Baron says, that can make falling asleep tricky. She suggests staying away from any sizable portions, as well as heavy, greasy foods too close to bed. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="17" data-vars-position-in-unit="21">Flickr</a>:<a href="http://www.flickr.com/photos/97844767@N00/367897356" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="WordRidden" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/97844767@N00/367897356" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="18" data-vars-position-in-unit="22">WordRidden</a>)
Steak(05 of08)
"Your body's not designed to be digesting food when it's sleeping," Baron says. Protein presents a particular digestion problem, since it's harder to break down than other nutrients, according to WebMD. That makes a meat-heavy meal a bad idea if it's too late in the evening. Of course, famed sleep-inducer turkey is also a protein. And while the bird does indeed contain tryptophan, the amino acid itself doesn't actually bring on sleepiness. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="12" data-vars-position-in-unit="16">Flickr</a>:<a href="http://www.flickr.com/photos/77102986@N07/7656923254" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Massachusetts Office of Travel & Tourism" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/77102986@N07/7656923254" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="13" data-vars-position-in-unit="17">Massachusetts Office of Travel & Tourism</a>)
Spicy Food(06 of08)
Turning up the heat is a well-known trigger for heartburn, especially if you lie down shortly after ingesting that fiery dish.But a small study suggests there may be something else at work. Researchersexamined the effects of tabasco sauce and mustard on healthy men and their sleep. On the nights they ate spicy meals, they had more trouble falling asleep and got less sleep overall. The researchers noted a change in body temperature brought on by the spicy meal, the New York Times reported, which can confuse the brain, as core temperature naturally dips as bedtime approaches. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="8" data-vars-position-in-unit="12">Flickr</a>:<a href="http://www.flickr.com/photos/79092707@N02/8288950656" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="pickled plum" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/79092707@N02/8288950656" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="9" data-vars-position-in-unit="13">pickled plum</a>)
Grapefruit(07 of08)
However, that doesn't mean acid reflux isn't a problem. Even if you already know to steer clear of spicy foods, fatty foods and heavy meals before bed, there are some more surprising causes of heartburn, like citrus, that also increase the stomach's acidity, and can keep you up at night, Baron explains. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="3" data-vars-position-in-unit="7">Flickr</a>:<a href="http://www.flickr.com/photos/69302634@N02/7710623614" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Helena Jacoba" data-vars-item-type="text" data-vars-unit-name="570f500be4b0b84e2e71c09d" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/69302634@N02/7710623614" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="4" data-vars-position-in-unit="8">Helena Jacoba</a>)
Water(08 of08)
We generally have nothing but praise for good old H2O, but there's no denying that too much liquid right before bed is likely to lead to, uh, interruptions, in your sleep. It's a delicate balance between staying hydrated and cutting off your fluid intake, but Baron says limiting fluid intake in the two hours leading up to bed is a good place to start.Foods with a high water content -- like a slice of watermelon for dessert -- can have you running to the loo, too. And so can that afore-mentioned cup of SleepyTime tea. "How big is that cup?" Baron says she asks patients. "Tea can be part of a nice, relaxing ritual, but if you have it an hour before bed it can have you up and using the bathroom," she says.And if you find yourself waking up in the middle of the night with a dry mouth, consider investing in a humidifier, she says, rather than keeping a glass on your bedside table. (credit:Shutterstock)