Sleep - Time to "recover" your body - What is the "quality of sleep" that enhances the effectiveness of chiropractic and training?
"Sleep" is the key to increasing the effectiveness of chiropractic and training.
Re･Set helps regulate the autonomic nervous system and restore the body through deep sleep.
1. Sleep is "body maintenance time"
Whether you're undergoing chiropractic or training, changes in your body occur while you're resting .
Muscle repair, hormone secretion, recovery of immune function, and organizing information in the brain.
All of this happens during sleep.
By getting quality sleep, the body that has been adjusted by chiropractic treatment will be able to recover,
It will also make a big difference in how light your body feels and how focused you are the next day.
References:
・Hirshkowitz M. et al. “National Sleep Foundation's Sleep Time Duration Recommendations.” Sleep Health, 2015.
・Ministry of Health, Labour and Welfare "Sleep Guidelines for Health Promotion 2023"
2. The autonomic nervous system that influences sleep quality
The depth of sleep is determined by the balance of the autonomic nervous system.
Natural sleepiness occurs when the sympathetic nervous system (active mode), which is dominant during the day, switches to the parasympathetic nervous system (rest mode).
However, if this switching is disrupted by factors such as the light from a smartphone, eating late at night, or stress,
This can lead to discomfort such as "not being able to fall asleep," "waking up in the middle of the night," and "not feeling refreshed in the morning."
By relaxing the body through chiropractic and deepening breathing, the parasympathetic nervous system becomes dominant.
It also helps to restore your body's ability to sleep .
References:
・Morin CM et al., “Cognitive and behavioral therapy to facilitate sleep.” Sleep Medicine Reviews, 2018.
3. Three points to keep in mind for good quality sleep
① Don't look at your smartphone 90 minutes before going to bed
Blue light stimulates the sympathetic nervous system and suppresses melatonin secretion.
If you use your smartphone or computer right before going to bed, your brain will mistakenly think it's still daytime,
Not only will it make it harder for you to fall asleep, but it will also make you more likely to have shallow sleep.
💡Before going to bed, dim the lights a little and practice relaxation habits such as reading, stretching, and breathing exercises.
Research has also confirmed that using digital devices before bedtime reduces the quality of your sleep.
(Chang A. et al., PNAS , 2015)
② Take a bath 1-2 hours before going to bed
Your body temperature will rise after bathing and then slowly drop over the course of 1-2 hours.
A natural feeling of sleepiness will come.
💡Soak in lukewarm water (around 40°C) for 10 to 15 minutes.
The parasympathetic nervous system is activated and muscles become more relaxed.
The Ministry of Health, Labour and Welfare's "Sleep Guidelines for Health Promotion" also indicates the importance of bathing timing and body temperature changes (revised 2023 edition).
3. Bask in the morning sun
Exposure to the morning sun resets your body clock, and you will naturally feel sleepy about 16 hours later.
It also increases the secretion of serotonin, the "happiness hormone," and improves stress resistance.
💡When you wake up in the morning, open the curtains and it will only take 5-10 minutes.
Even if you're sleep-deprived, make it a habit to expose yourself to morning light to help get your rhythm in order.
References:
・Czeisler CA et al., “Bright Light Exposure and Circadian Rhythm.” NEJM, 2016.
4. The relationship between sleep, muscles, hormones, and immunity
During sleep, hormones such as growth hormone, melatonin, and cortisol are secreted in the body.
It repairs muscles and balances metabolism.
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Growth hormone → Muscle repair and fat metabolism promotion
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Melatonin → Antioxidant effect and cell repair
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Cortisol → Anti-inflammatory and stress management
If you don't get enough sleep, these secretions become disrupted, and fatigue recovery, muscle maintenance, and immune function are all impaired.
To maximize the results of your treatment and training,
Good quality sleep is essential.
References:
・Irwin MR et al., “Sleep and immune function.” Nature Reviews Immunology, 2015.
・Dattilo M. et al., “Sleep and muscle recovery.” Journal of Strength and Conditioning Research, 2017.
5. Re･Set's "Sleep rhythm adjustment therapy"
At Re･Set, we provide chiropractic treatments that relieve tension in the neck, shoulders, and back and encourage a change in the autonomic nervous system.
If you can't sleep, wake up in the middle of the night, or feel tired in the morning,
It is recommended that you start by adjusting your breathing and posture.
After the treatment, we also provide advice on self-care (breathing techniques, stretching, and bath timing) to improve the quality of your sleep.
By combining chiropractic and lifestyle habits, we aim to achieve a body that is in balance while sleeping.
夜ふかし・自律神経の乱れと整体
→ 夜更かし・スマホの見すぎで乱れた自律神経を整えるためのポイント。整体での回復メカニズムも紹介。
📍URL： https://seitai-reset.net/blog/20250801-1621/
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