Hey friends, it’s Dr. Dillon 👋

The weather’s cooling off here in the Corridor, and that crisp fall air feels amazing - until your sleep schedule starts getting thrown off. Shorter days, cooler nights, and busier schedules make this one of the toughest times of year to stay well-rested.

Here’s the truth: good sleep is one of the most powerful immune boosters you’ll ever have - and most of us don’t get nearly enough of it.

At Total Health Chiropractic, we talk a lot about alignment and movement, but rest is where your body rebuilds and recharges. Let’s look at how to make sleep your secret weapon this fall.

🌙 Why Sleep and Immunity Go Hand in Hand

When you sleep, your immune system goes into repair mode. It produces cytokines - those proteins that target infection and inflammation - and it restores your nervous system balance.

But here’s what most people don’t realize: even losing just one or two hours of sleep per night weakens your immune response. That’s why after a few late nights, you’re more likely to catch a cold or feel run-down.

So if you want to stay healthy as the weather changes, make sleep a priority - not a luxury.

🕰️ How the Fall Season Affects Sleep

Cooler nights can actually help your body fall asleep faster - but shorter daylight hours and indoor lighting can confuse your circadian rhythm. That means your body might stop producing melatonin at the right time.

Try these simple fall sleep strategies:

• Stick to a consistent bedtime — your body thrives on rhythm.

• Get morning sunlight exposure (even 10 minutes helps reset your sleep clock).

• Avoid blue light from screens for at least 30 minutes before bed.

• Keep your bedroom cool — around 65°F is ideal.

• Try magnesium or herbal teas (like chamomile or valerian) if you need help winding down.

If you’re constantly waking up at night or never feel rested, that’s your body waving a red flag. At our clinic, we help patients evaluate stress, posture, and nervous system tension - three hidden causes of poor sleep.

🧘‍♀️ The Role of Chiropractic in Better Sleep

It might surprise you, but spinal alignment can directly affect sleep quality. When your spine is out of balance, it puts pressure on nerves and muscles that control how your body relaxes.

After adjustments, patients often tell us:

“I didn’t realize how much tension I was holding until it was gone - and now I’m sleeping through the night again.”

That’s because alignment restores proper nervous system communication, reduces stress hormones, and helps your body enter deeper, more restorative sleep cycles.

At Total Health Chiropractic, we’ve seen this pattern for years - once we help people restore balance in their spine and nervous system, their sleep and immunity both improve.

☕ Bonus Tip: Mind the Afternoon Caffeine

As the days get darker, it’s tempting to grab an extra cup of coffee mid-afternoon. The problem? Even caffeine at 2 p.m. can still be in your system at bedtime.

Try switching to green tea or herbal options after lunch - you’ll still get the flavor and warmth without disrupting your sleep hormones.

🌄 Final Thoughts

Rest isn’t just downtime - it’s healing time.
This fall, focus on quality sleep, reduce evening screen time, and get adjusted regularly to help your body recharge properly.

If you’re in Coralville, North Liberty, Iowa City, or Tiffin, stop by Total Health Chiropractic - we’ll help you build a plan for better rest, better alignment, and a stronger immune system before winter hits.

Sleep better, feel better, live better.

- Dr. Dillon & The Total Health Chiropractic Team