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【Insomnia and Coldness – Part 2 | Lifestyle Strategies to Stay Warm and Improve Sleep】

田澤大輔
Sep 3, 2024
2 min read

Updated: Aug 26

Continuing from Part 1, today I’ll share how targeted lifestyle adjustments, combined with acupuncture and massage, can help manage insomnia and coldness.

One of my patients, Ms. N, was struggling with both neck and shoulder discomfort and poor sleep quality.

Together, we focused on three key goals:

Improve circulation in cold areas
Enhance sleep quality
Relieve neck and shoulder tension

At my practice, I used a combination of acupuncture, deep tissue shiatsu, muscle massage, and lymphatic massage. These treatments not only release muscle tension but also improve blood and lymph flow.

I also gave Ms. N “homework” exercises to support recovery between sessions.

Building Heat Adaptation Through Walking

Because Ms. N spent much of the day in air-conditioned environments and rarely sweated, we focused on heat adaptation.

I suggested daily early morning walks to reset the body clock and stimulate melatonin production for better sleep.

Start: Walk at a comfortable pace for 60 minutes
Progress: Gradually increased pace and enjoyed different routes, including parks
Result: N began to sweat during walks and experienced improved energy throughout the day

Even without prior exercise experience, Ms. N enjoyed walking and treated it as both exercise and a relaxing morning ritual.

The Positive Effects Observed

After about two months:

Cold hands and feet warmed naturally
Sleep quality improved; Ms. N slept more deeply
Neck and shoulder pain decreased from 10 to 4 (on a 10-point scale)
Lost around 2 kg and felt physically lighter

This highlights how consistent, small lifestyle changes can complement in-practice treatments for long-term improvement.

Preventing Coldness to Support Better Sleep

Coldness is often an overlooked cause of insomnia. To maintain warmth and support sleep:

Incorporate moderate, regular exercise – improves circulation and relaxes muscles
Optimize your environment – control home/work/sleep temperatures, use warm baths, comfortable bedding, aromatherapy, or light stretches
Eat warming foods – choose cooked vegetables over salads, warm drinks over iced beverages, root vegetables and ginger, and sufficient protein for muscle recovery

Even simple, consistent steps can make a measurable difference over time.

Key Takeaway

Ms. N’s case demonstrates the significant impact of coldness on sleep quality. Targeted lifestyle adjustments, combined with acupuncture and massage, help regulate circulation, maintain warmth, and improve rest.

Starting with achievable changes can lead to meaningful improvements in sleep and overall well-being.