Sleep And The Immune System

Why Prioritizing Sleep Can Help Protect You From Viruses and Disease

Most people know that sleep is important, but few realize how deeply it affects their immune system. While some might joke about getting by on just a few hours of rest, science paints a very different picture. Skipping sleep comes with real health risks, especially when it comes to your body’s ability to fight off infections and disease.

Numerous studies have explored the effects of sleep deprivation on the immune system. One of the most eye-opening findings comes from research where participants were restricted to just four hours of sleep. Blood tests showed a dramatic decrease in a critical type of immune cell known as Natural Killer Cells.

Natural Killer Cells play a vital role in your defense system. They help your body recognize and eliminate infected cells and abnormal, potentially cancerous cells. These immune cells have received increased attention in recent years due to their role in fighting off COVID-19. But they are just as important for long-term protection against cancer, one of the leading causes of death worldwide and in Japan.

In fact, people who slept only four hours experienced a staggering 70% drop in Natural Killer Cells in just one night. That kind of decline leaves your immune system vulnerable. If that becomes a regular pattern, your risk for infection and disease rises significantly. It is easy to understand why so many people feel anxious about viruses when they are already running on low sleep.

The good news is that sleep is something you can control. It is a basic human need, and it is often one of the most enjoyable parts of your day. Here's a checklist of what you can do to improve your sleep quality:

• Open your blinds, walk outside, and look at natural light first thing when you wake up. This stimulates essential melatonin production for the evening.

• Get high intensity exercise AND plenty of walking in daily. Unused energy can keep you up at night.

• Get adjusted by your chiropractor regularly. We commonly hear of improvements to people's sleep after getting adjusted.

• Stop drinking caffeine early in the day.

• Try eating your last meal of the day earlier, as in intermittent fasting, so you're not still full when you try to fall asleep.

• Choose to go to bed earlier. Try sleeping before midnight for a week and see what it does for your sleep quality and energy when you're awake.

• Limit screen time in the evening, avoiding blue light after dark. (I know, I know, but don't shoot the messenger. It's the science.)

• Make sure your room is cool enough at bedtime. If air con doesn't work for you, try taking a cold shower or bath before bed.

• Create a calming nighttime routine like drinking a calcium-magnesium supplement or sleepytime herbal tea.

• Practice box breathing to calm your nervous system. 4 second inhale; 4 second hold; 4 second exhale; 4 second hold; and repeat.

• When you close your eyes to sleep, roll them left and right repeatedly.

Strong immune health is not just about supplements or emergency care. It is built every day through simple habits. Make sleep one of your top priorities and give your body the support it needs to stay resilient against viruses, bacteria, and chronic disease.

If you need more help assessing your nervous system health and sleep habits, talk to your chiropractor. Dr. Ariel Thorpe, DC, is a US-trained, native English speaking chiropractor in Tokyo. Book an online complimentary consultation here to see if chiropractic can help you and, if not, find the right path forward.