2021-06-28, Monday - another weird night
Sleep: 9h07, up 7x (2h14) 
Feeling 90% well, pain 1 of 7 
Sleep details: high excitability & nosebleed (Mg??)
!exact times
21:15 Passiflora & Mg & GABA, again not particularly tired.
21:45-
23:07-44 37’ p0 th drink fw35’
00:06 9’ FCS p0 th drink fw1’
2:03 3’ p3 th drink fw1’
3:20 4’ p2 th drink fw1’
4:34 33’ p0 th drink fw1’ teeth apo +1x45 Mg (hunger??), better leave for later.
5:20 taming with 6. 28’ fw 8’
6:54 26’ p2 fw3’ high mental excitability tonight, not due to certain thoughts, nothing that got on my nerves, just wildly racing, not much chance of curbing myself e.g. with mod-posts or apo-order. Suddenly 7:04 nose bleed, haven’t had that at all apart from when starting GABA + Mg + passiflora. Now I’m taking Mg anew, my nose bled anew. A web search shows only 1% of users on eHealthMe, not a particularly reliable source.
7:28-7:50 22’ hungry → eat
-9:06 altho it felt as if I’m not really sleeping the time raced, felt good & sort of nec tho. (get Ache down a bit) RR high??
Sum: 2h15+9h06-(37+9+3+4+33+26ö+22=)2h14 = 11h21-2h14=9h07, up 7x (2h14)
fw 2’
Activities: 4h22 Feeling 90% well, pain 1 of 7
Activity-details: live work 2h10, cycling 62', TT 1h10 4:2, easy
Cycling 8+8+8+8+5+5+5+5+5+5=62’…
TT 1h10, 4:2, easy
Treatments: 1h21 (self) (fw 3h05)
Effects of 650mg GABA, 2x45mg Mg, 2x290mg passiflora, 1x45mg Mg, 1x45mg Mg: good apart from sleep breaks
not too hungry, only at 5:00; much easier to find comfy sleep positions! Mental excitability.
Effects of acupressure: Same
Physio-type self-treatments: 1h21, fibro-work 3h05
* hunchback-hard-cushion 20’, cold shower 1x(10’), thumbnails 10x30’’, AuTr 5’, Timing, neck 1+ 1’, palpate 1’, belly 3’, back 7’, twist-stretch 3’, marionette-hang 1’, gums 2x30’’, RR (3+5+4)x2’= 1h21…
workout 7’, V ‘, neck 2 1’, yoga ‘, loins 1’, breath-hold 11’, shaking dance 1’, *
Fibro-work: Night: 70’ 15:50-17:40: 1h50 21:25: 5’ = 3h05
Symptoms
Lying: A lot better at night, I think due to the Mg!
Sitting: Same chairs are sometimes OK
Sitting: Still bad. Same chairs are sometimes OK for a while (e.g. this evening - due to table tennis before?)
Talking: 10'-20'
Talking: Often 10-20’ limit. Sometimes even loosely chatting to my wife is stressy when it’s longer. Is that OK or something to work on?
GI: OK
GI - no problems, not sure about hungriness, as it says so for GABA for 5:00, but not in the sleep diary above…
RR: 9:25: 121/78 64, 15:53 !!!97/63 72, 21:25 107/67 67
9:15: 143/90 65 & 138/2 62 (running around), 9:23 126/74 64 despite typing, 120/79 62, 121/76 66 = avg. 121/78 64, 15:53: 102/64 73, 112/66 71, 125/57 72, 97/65 74, 96/61 70. 
avg.: 97/63 72, 21:23: 130/71 67 (after sitting at table), 118/73 66, 105/68 66, 109/66 68, avg: 107/67 67
Therapy: Is my difficulty talking and talking loudly (thru a mask at work?) something for therapy? Or is it normal, just due to less energy?
Abbreviations & explanations
Entries start with night meds & sleep, before activities & treatments, because the “night before” is vital. So Fri-day starts with Thursday night, the night before Friday.
Pain "7" = crying (/out) point; my 1 is others 2-3, and due to pacing/treatments
My wife says my 7 is other people’s 12. 1 is probably 2-3. Due to pacing, keeping work down to 25% (12h/wk) and all my treatments (acupressure, GABA) and physio self-treatments I manage to keep getting my pains & Ache down quickly. 3 usually means the Ache, not pains; these I address individually, often automatically and on the fly now, e.g. twist-stretching everything or something specific after getting up.
TIME DATA, e.g. ' = mins, h = hours, 18:10:40', date YYYY-MM-DD
’ = mins = minutes, ‘’ = secs = seconds, h is hours as time length, 3h is 3 hours long, 3:00 is 3am, 15:00 is 3pm. 18:10:40’ means 40 minutes, starting at 18:10, = 10 minutes past 6pm up to 10 to 7pm. The date is the logical digital standard: YYYY-MM-DD.
SLEEP: slp, w, lbu/LBU, RLS, p, i
slp = sleep; reasons for getting up: w = (a)wake, lbu/LBU: lower back unrest (‘RLS’?), p: pee, p2: pain 2 of 7 before peeing, i: ideas.
ACTIVITIES: TT, e.g. "5:1"
TT = table tennis, 5:1 = score, usually showing how well I’m feeling: energy, relaxedness & alertness if the first number is much higher than the second.
SELF-TREATMENTS (about everything else...)
The self-treatments listed are only things that I’m spotlighting & rewarding myself for at the mo by counting them; much of what I do at night is self-treatment to get back to sleep or alleviate (1-2h/d), certain regular movements at daytime, like twist-stretching (30’), writing this blog is self-treatment (30’-60’/d), and the further fibro-work is an indirect form.
Self treatments are usually preventative or always have the same positive effect (e.g. cold showering improves Ache and sleep) - at least I do them for that - and I use “
” to show what I’m doing to alleviate something and mark it off in the details “/” whether it works well enough for a time or doesn’t’, e.g. Ache cold fast shower “”
fw = fibro-work, meaning reading and writing this blog, the reference base, on 4 fibro-forums and researching fibro-stuff on the web.
AuTr = Autogenic Training (usually to actively get - back - to sleep, so counting it as sleep and AuTr…),
cold/FCS = Flash Cold Shower (20’’-60’’) , I count it as 10’ tho. At night with ear plugs & all lights off.
breath-hold/WHM-B-H = Wim Hof Method Breath-Holding,
Neck 1 is stretching top right to bottom left, vice versa & sky/ground, neck “1+” is stretching far further diagonally downwards, neck 2 is pressing my head against my hand “without moving”, left right and front.
loins = loins/groin = stretching the ligaments there.
ex = exercises
HWB = Hot water bottle,
RR = bp = blood pressure (Riva Rocci), plus pulse. Used to be normal, plus sometimes white coat syndrome, went up since fibro, seems to have gone down again, but I’m still sort of on meds, candesartan 16mg, instead of 8mg plus lercanidipine, cos I saw that c. has less side effects.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins