2021-07-04, Sunday
Sleep: 11h, up 9x (1h35) 
Feeling 90/80% well, pain 1 of 7 
Sleep details: Bladder, despite drinking earlier, +300 GABA at 3:40 no help for bladder (yet?), but in combination.
!exact times
Mg & Passiflora at meal, Gastritol & psyllium after 20:30, GABA 21:30, exercises?
21:30-
23:20 3’ p3 th wart
00:17 9’ FCS p0 teeth th drink fw1’ wart
2:04 3’ p1 th, belly slightly hurting → Gastricumeel fw 1’
3:39 6’ p1 fw1’ + 350 GABA with 3 sips
4:15-4:52 40’ Started ruminating now about disability pay vs. if I had to pay the acupressure myself… Turns out I hadn’t read it properly and I get more than enough! Now my stomach is burning due to adding GABA, so trying bicarb, altho I’m always not sure it’s that good for me (checked: the sodium can increase blood pressure and changes calcium absorption). Just took 1 bicarb and another Gastricumeel… p0 (GABA?) & th
5:14 22’ Stomach is OK, but AuTr isn’t helping getting back to sleep, 6. fw 23’
7:27 3’ p1 th fw1’
8:23 3’ p1 th fw1’
9:51 (+GABA?) 6’ p0 (+GABA?) th fw1’ drowsy pressure on eyes, so bed till OK.
-10:06
Sum: 2h30+10h06-(3+9+3+6+40+22+3+3+6=)1h35’= 12h36-1h35= 11h, up 9x (1h35)
Stints: 1:50, 1h, 1h40, 1h32, 35’ doze, up 40’, 22’ up 22’, 1h50, 1h05, 1h25.
So 6h, then 2h fairly awake, then another 4h20. The 350mg GABA capsule hit in after the 2h dozy-waky time.
Activities: 1h10 Feeling 80% well, pain 1 of 7 (drowsy from too much GABA)
Activity-details: cycling h10...., TT 5:1 easy (GABA?) 1h,
Cycling (expected) 5+5=10…
TT 5:1 easy (GABA?, 1h)
Treatments: 50’ (self) (fw 6h)
650mg GABA, 2x45mg Mg, 2x290mg passiflora + 350mg GABA at 3:40: Interesting 
After 2 hours it made me sleep another 4h, and made me drowsy, didn’t help with the bladder problems, but TT went a dream. Either I need to make do with unrelaxed TT (which wd be nice on my mate…) or I need to try adding something else, like the glutamine I’m thinking of repeating, more carefully this time. I’m thinking of increasing the evening dose first tho, using 2 capsules of praps 2x400mg to at least improve sleep, and maybe bladder too.
Acupressure: Right loin is a bit stiffer, left one good. Probably energy etc., had it yesterday during and after the yard work in any case.
Physio-type self-treatments: 49', fibro-work 5h33
Timing partly, cold shower 2x(10’), thumbnails 12x30’’, gums 2x30’’, marionette-hang 3’, yoga 6’, workout 3’, palpate 1’, belly 3’, back 6’, shaking dance 1’ = 50’…
AuTr ', hunchback-hard-cushion ', neck 1+ ‘, V ‘, twist-stretch ‘, neck 2 1’, loins 1’, breath-hold 11’
Fibro-work: Night: 5’+10’ 5:36 fw 23’ 10:06: 2h 13:47: 28’ 15:10 40’ 16:00 7’ 16:55 50’, 19:00-50-20:20…= 6h…
Symptoms
Lying: Lying was OK at night, just when the silly thoughts came inadvertantly.
Sitting: Stiff after sitting in/on bed in the mornings, despite +GABA.
Talking: OK, drowsiness making me not want to tho.
GI: Stomach after a small ice cream yesterday evening and +GABA at night. Bicarb & Gastricumeel & drinking helped, but I want to keep bicarb as low as possible.
Lessons in self-care
#19 Ice cream is just not worth it, ever.
Reasons to be cheerful
#13 Being able to use the garden from now on will be a really good thing, additionally to our big balcony.
#14 My acupressurist texting me today that she does want to read Trudy Scott’s antianxiety book.
Highlights week 27th to 3rd, my blog-summary and my fibromyalgia-references
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