For Ms. N, who experienced insomnia along with shoulder and neck pain, I created her treatment plan centered around the following three goals:
Promote Blood Circulation in a Cold Body
Ensure Quality Sleep
Alleviate Neck and Shoulder Pain
In addition to treatments such as acupuncture, Shiatsu (to stimulate deep muscles and relieve muscle tension), muscle massage (to eliminate fatigue-causing substances and restore muscle balance), and lymphatic massage (to enhance lymph flow and reduce blood stagnation), we also assigned Ms. N some at-home exercises.
Initiatives for Heat Acclimatization
To help Ms. N acclimate to warmth and improve her overall comfort, I implemented several strategies focused on heat acclimatization. These initiatives aim to gradually adapt her body to a warmer environment and enhance her ability to maintain a comfortable temperature.
Heat acclimation https://www.netsuzero.jp/learning/le15
Although Ms. N had no prior experience with structured exercise, she enjoyed walking, so I recommended that she start taking early morning walks. This routine aimed to reset her body clock and stimulate the secretion of melatonin, the sleep hormone.
Start: Begin with a 60-minute walk, focusing on consistency rather than pace or distance
Result: Ms. N's walking speed improved from 15 min/km to 10 min/km. She discovered a newfound enjoyment in walking. On weekdays, she would walk for 60 minutes around her neighborhood, savoring the early morning calm. On weekends, she extended her walks to 90 minutes in Yoyogi Park or Hibiya Park, where she enjoyed the greenery. These walks allowed her to work up a good sweat, and she looked forward to having breakfast at a café along her route, which left her feeling refreshed and energized for the rest of the day
Pleasing Effects Observed
After about two months of regular walking, the following improvements were observed:
Reduced Coldness: The coldness in Ms. N's hands and feet, which was noticeable during treatment, significantly improved
Better Sleep: Ms. N's sleep quality improved, leading to more restful nights
Decreased Pain: Ms. N's neck and shoulder pain reduced from a severity level of 10 to 4
Weight Loss: Ms. N lost approximately 2 kg and felt lighter.
Increased Enjoyment: Ms. N enjoyed discovering new walking routes and researching café tours
I believe that a patient’s strong determination to "get better" can greatly enhance treatment outcomes. Ms. N’s enthusiasm and commitment were key factors in her noticeable improvement.
The Enemy of Insomnia: How to Keep the Body Chills at Bay
Coldness can often disrupt a good night's sleep, whether you suffer from insomnia or not. Keeping your body warm is crucial for restful sleep.
Regular Moderate Exercise: Engaging in regular moderate exercise enhances circulation, helps keep you warm, reduces muscle tension, and promotes relaxation, making it easier to fall asleep
Prepare Your Environment: Maintain proper temperature control at home, work, and in the bedroom. Consider taking a warm bath before bed, using comfortable bedding, incorporating aromatherapy, and performing light massage and stretching to help relax and improve sleep quality
Eat Foods That Warm the Body: Opt for warm vegetables instead of cold salads, and choose warm drinks over iced ones. Incorporate foods that naturally warm the body, such as root vegetables and ginger. A nutritious breakfast is also important, as it provides muscle-building protein and helps raise your body temperature, which drops during sleep
Ms. N's success story highlights the significant impact that coldness can have on sleep. It has been demonstrated that regulating body temperature and promoting blood circulation can enhance sleep quality. The key takeaway is to start with manageable changes and aim for gradual improvement to achieve better sleep.
Daisuke Tazawa
BODYWORKS AZABU
*Permission has been granted by the patient to post the image and details of this treatment
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