Why I started taking sleep seriously

As summer winds down, I’ve been reflecting on a personal experience that changed the course of my health and my practice. It’s a story that taught me some powerful lessons about healing and recovery—and I believe it could offer something valuable for you as well.

A Wake-Up Call About Sleep

Back in August 2023, I found myself in the ER after what I thought was a panic attack. My heart was racing, blood pressure was sky-high, and I was left with a lot of questions. Thankfully, it wasn’t a heart attack, and there was no lasting damage. But that day became a turning point for me.

When I looked honestly at my daily routine, I realized how much I was neglecting sleep—and how my daytime choices were making things worse. That began my deep dive into sleep hygiene and recovery.

What I Learned (and Changed)

• I discovered Dr. Andrew Huberman’s work and started following his practical protocols. The biggest shift? I stopped drinking alcohol, realizing how much it was disrupting my sleep. I also began finishing meals 2–3 hours before bed and made getting morning sunlight a priority to support my circadian rhythm.  

• Most recently, I came across some powerful insights from Dr. Paul Saladino. He emphasizes reducing light exposure in the evenings, sleeping in a cooler room, and—something I had overlooked—ventilating the bedroom to avoid CO₂ buildup. That last discovery was eye-opening: despite following the other sleep practices, I was still waking up groggy. Once I improved ventilation, my mornings became noticeably clearer and more energized. 

What I See in My Practice

One of the most common things I notice: clients who come in with neck, shoulder, lower back, or joint pain often tell me they sleep soundly after a session. Pain is a major (and often overlooked) sleep disruptor. If pain is waking you up, it’s worth addressing it quickly—because poor sleep compounds into fatigue, slower metabolism, mood struggles, and decreased performance.

I’d Love to Hear From You

Has sleep been a struggle for you? If you’ve noticed pain keeping you up at night, or if you’ve made changes to your sleep routine that have helped, I’d love to hear your story. Your experiences help me refine my approach and better support our community.

Ready for Support?

If pain is part of your sleep challenge, I invite you to schedule a session and we can work together to resolve it. There’s nothing like waking up after a restorative night’s sleep—your body and mind will thank you.

Practical Self-Care Reminders

• Notice how your daily habits (alcohol, late meals, screen time) affect your sleep. Small changes can have a big impact.

• Try to finish eating 2–3 hours before bed and get some morning sunlight to reset your body’s natural rhythms.

• Check your sleeping environment—ventilate your room, and consider minerals and hydration as part of your evening routine.

• Listen to your body—if pain is waking you up, let’s address it together.

The Sprained Ankle Taping that Cuts Healing time in Half!

If you’ve ever sprained an ankle, you know how frustrating the recovery can be. Traditionally, most people rely on RICE (Rest, Ice, Compression, Elevation) and are told to expect 4–6 weeks of downtime. But over the years in my massage therapy practice (I’ve been working with clients since 2001), I’ve discovered something that can cut that healing time in half.

👉 It’s a simple kinesio taping method that supports the ankle, reduces pain almost immediately, and helps the body recover much faster.

I’ve taped countless sprained ankles for clients, and the feedback is always the same:

• Instant relief — they feel more stable and supported right away

• Faster healing — many are walking comfortably again in about 2 weeks

• Confidence to move again without fear of re-injury

Because so many people have asked me about it, I decided to film a step-by-step YouTube video showing exactly how to do this taping on yourself.

✨ You can watch it here:

👉 Sprained Ankle Taping Trick That Cuts Healing Time in Half (YouTube)

Even if you don’t have a sprain right now, I recommend checking it out so you know what to do if it ever happens to you or someone you care about.

Special thanks to Jayson Goo, retired athletic trainer from the University of Hawaii Athletic Department, Kinesio Taping Instructor and to my knowledge the first person in the state of Hawaii to use Kinesio Tape & the Kinesio Taping Method. Jayson introduced me and my father Steve to Kinesio Taping in the summer of 2001 and it forever changed the course of the way we worked with our clients.
A big MAHALO to Jayson for being a courageous pioneer in sharing Kinesio Taping with us and many others since.

The Renovation Transformation of Suite 202 into The Alignment Center for Body and Mind so far…

Here are photos of the renovation transformation on Day 1 on February 3, 2020. This is where my carpenter Evan, tore out the old carpet and knocked out the old walls. I learned from my neighbor next door in Suite 201, Dr. Garza, who has been at Liliha for 25 years, that Suite 202 had been unoccupied by a tenant for around 15 years.

When I first saw the suite, it was being used as storage by Liliha Bakery, who owns the property and also has an office next door. Here are some photos of what it looked like when I first saw it. The commercial real estate agent Mark, was relieved that I had a vision and was able to see past the stuff in storage.

Here are photos from Day 2 on February 4, 2020 where the framing of the new walls to enclose my office have been put up.

The next few days were spent on patching up the drywall and sanding it down which created a lot of dust!

We painted the walls and began installing the floors.

Up next is finishing the floors, installing floorboards, & cleaning up a few more items on the list before the expected completion date of Friday, February 14, 2020… Valentine’s Day!

Announcing The Alignment Center for Body & Mind

I trust this message finds you well as we make our way through the start of a new year and a new decade.

With that being said, there are some big changes coming for me and my massage practice.

For the past 20 years, I have had the honor & privilege of working alongside my father Steve Sugai along with my mother Amy & sister Joelle at Shiatsu Therapists of Hawaii.  

It has been an inspiring journey of facing many challenges, overcoming them, and triumphs as we grew together as a family and as individuals.  

It sometimes feels just like yesterday in my Junior year (around 1999) when I was pondering my college future, my mom told me, in response to considering attending college on the mainland, “If you go away, you’re on your own!”  

In the moment, there was a mixture of shock, disappointment, and sadness, however upon reflection, I realized that I wasn’t committed to leave the islands since I was uncertain about what I wanted to study and who I wanted to be.  Little did I know that those two questions are really big existential questions that take a lifetime to answer truly & thoroughly.  

However, out of that challenge from my mother and with the uncertainty in my mind about my future ahead, a clever plan emerged…  An exciting idea popped in my head. 

I thought, how about I stay in Hawaii to attend the University of Hawaii to figure out what I wanted to major in, possibly transferring later in my academic career, and at the same time, I would attend the Aisen Shiatsu School to get my Shiatsu massage training and get my massage license.  

I thought it was a brilliant plan, and it solved the problems of keeping my college tuition costs reasonable, earning the privilege of a great “part time job” that paid well hourly and I had control over my schedule, so that I could focus on what I wanted to study and who I wanted to be.  

I was influenced & inspired by my dad Steve, seeing his love for his work, being of service for his clients, and helping them breakthrough their pain, stress, and injuries.  I experienced the benefits of being on the receiving end of my dad’s massages for my aches and pains over the years.  I also had the opportunity to informally practice on my family and friends imitating what I observed of my dad and I knew that was going to be a more inspiring occupation than the typical part time jobs in retail or services that most young adults chose to be in… Could you imagine me being a server in a restaurant?  I know I couldn’t!   

Little did I know that the decision to pursue the Shiatsu massage training for a “part time job” of working as a massage therapist alongside my father would be the one of the most impactful choices I made in my life.  It was a choice and a decision that continues to unfold today that has become more than just a "part time job.”  It has become an inspiration for me being of service, doing what I love, and loving what I do.  

So that brings us to 2020, just over 20 years later from that fateful decision.  

With great honor, humility, & gratitude, I would love to announce that effective on February 18, 2020, I will be stepping out on my own & practicing out of my new office: 

The Alignment Center for Body & Mind

The new office has a new name & branding which reflects my evolution as a massage therapist which began by learning & mastering the physical and over the years branching out into learning about posture and alignment through myofascial release techniques.  From 2009 through this past decade I explored human behavior & the mysteries of the mind, brain, nervous system, and how it ties together through the mind body connection physically, psychologically, energetically, emotionally, & spiritually.  

I’m looking forward to being of service to you in the new office space which will have a renewed focus on bringing together everything I have learned and continuing to expand & grow by integrating new ideas, techniques, & innovations as we move forward together in healing our bodies, minds, hearts, & spirit.  

My parents Amy & Steve will continue to operate out of our Kalihi office for the next few months and transitioning to operating their practices out of their home in the Makiki area before the end of our lease in early October.  

My sister Joelle is expecting her 2nd son in May and she will continue to work out of the Kalihi office until she gives birth.  Joelle will be joining me at the Liliha office sometime around August-September after her maternity leave.  

It’s been a wonderful honor & privilege to have had the opportunity to work alongside my parents for the past 20 years.  They have prepared me well and I’m forever grateful for their support.  

I also would love to share my gratitude for you in being my client and for being a supportive patron over the years by choosing me to be your therapist.  You have provided me opportunity to grow and serve as your therapist in your healing journey.  I promise to continue growing and working tirelessly empower myself to provide you with more breakthroughs and transformative results in the years to come.  

Stay tuned for more updates which will include newsletters filled with insights, workshop events, & video content.  I am envisioning new & exciting experiences made possible with the new space and I’m looking forward to manifesting them for you.  

I look forward to seeing you at the new office sometime soon!  Here’s to the next 20 years together!