2021-07-11, Sunday
Sleep: 8h55, up 5x (2h) +37’ 
Feeling 90% well, pain 1 of 7 
Sleep details
!exact times
2xMg & Passiflora 20:30, GABA 21:30, Glutamine 23:00, exercises?
21:50- dozing: Reminds me that the first stint yesterday was probably only 1h…
22:54 49’ 500mg! glutamine (that way I can find out if the glutamine is the problem or the solution or both (seizures?), since I just looked up that in April I was taking 2x330 glutamic acid pills. The big tub fell over a bit, powder all over my other supps 
- tomorrow.) FCS. fw 10’? More like 40’ or not?
2:21 7’ Ah, that’s more like it! p3. Gastritol (slight pressure in esophagus) 4 sips fw 1’
3:46 11’ Apotheke (L-Theanine). 2 sips (bit ‘hungry’). p1.
If nec FCS#2.
5:12 15’ not nec. Headache upon getting up. RR: 109 63 50… p1
6:45 39’ 6 p0 1’ (risky, bit late, but FCS wdve been worse)
-8:45 OK, not druggy or numb, despite the pretty high dose. No seizure-inclination. Best take a bit more GABA to keep them down whilst taking so much glutamine? Or wait if some come first?
Sum: 2h10+8h45-(49+7+11+15+39=)121’= 10h55-2h01=8h54, up 5x (2h01)
14:58-15:35 37’ dozing
Activities:
(Feeling well in %, pain out of 7)
Cycling: bike ride 17:00 2h with many breaks (45’) 50%/6 
(Neck, hands, back, backside, plus forehead-pain from the wind & Ache from wind & exertion…)
Resting for 2h after 70%/3 still (altho much improved… )
Treatments:
Acupressure 2h30 Tues & 2h Thurs: Good.
Sleep:
800mg Mg malate, 1000mg Mg glycinate, 3x290mg passiflora, 650mg GABA, +500mg L-glutamine:
Combination worked pretty well tonight, however only after adding the much higher amount of glutamine, also not as drowsy and eyes aching in the morning as I was before the insomniac stint. The glycinate is probably helping the GABA, but I think I need to increase GABA now.
Doing back exercises something in me changed somehow, I do feel this stuff.
14:00 put most of the glutamine powder that’d fallen over back into the tub (what doesn’t kill ya… 
) and licked my fingers, now I’m suddenly feverishly-tired, … hmm… 
better nap. BTW it feels a bit like being in hypnosis if you can imagine that, a bit in trance - not drowsy, but not as if I shd be doing anything. And sweaty from the trying to stay awake too. Interesting, I cdnt really sleep, but it was good to try. When I lay down I had two memory-fuelled unpleasant thoughts that reminded me of the yucky dreams in April. I had taken an equal speck of GABA (10mg) to inhibit seizures, altho I don’t feel quite safe due to the trance feeling.
Research on amino acids:
Glutamine is in legumes, incl. peanuts. It may occasionally cause drowsiness or sleeplessness, even insomnia and can be taken safely up to 14g/day, none of this is the case for me, it’s the seizures I had last time (April) I’m wary of. What I can’t find is a dose suggestion for sensitive people for sleep. Trudy Scott? She says low blood sugar, which I don’t have signs of - apart from waking up at night. It can stop diarrhea, starting with 500mg, going up to 3x1000mg. She also speaks of a light-headed feeling and sometimes a niacin-like flush if people take too much, like 500mg, of GABA when starting out (which I’m not). I’m wondering if that’s what I was talking about (change while exercising and feverish-tired-feeling after a speck of glutamine), but GABA is the opposite of glutamine… 
roll_eyes: This is confusing. Some people go up to 2g GABA and 1g of theanine. She suggests not sleeping well needs more GABA or theanine.
N-acetylcysteine (NAC) (better liposomal) as glutamate antagonist and to help sleep is mentioned on the last link (CFS/ME, with fibromites there too) suggest 1800 or 2400 mg, whilst more causes - again - diarrhea. The last person on that page also says “I elevated my glutamate / GABA levels with excess taurine” and very importantly “Once elevated Glutamate seems to be slow to rebalance” - got to watch that!
L-theanine is also good for sleep, but via lack of focus, anxiety, restlessness, stress - I had none of these, if at all restlessness, but more bodily than in my head. Doesn’t leave you groggy.
Glycine works like GABA, as inhibitory neurotransmitter, helps normalize sleep patterns like glutamine & theanine, to relax and calm. This is in the added new magnesium form, that fits.
The site also recommends tryptophan, which I’ve already ordered as capsules, praps better in smaller amounts than last time.
Conclusion: First I’ll try +50mg/day more GABA, with acid control esp. linseed oil at night. And keep magnesium 800mg malate & 1000mg glycinate & 900mg passionflower & 500mg glutamate the same. Once I’ve found the best GABA level to keep my sleep breaks down. Then add theanine.
Physio-type self-treatments: 28', fibro-work 4h05
Timing, cold shower (10’), palpate 1’, belly 3’, back 7’, workout 7’, = 28’
AuTr ‘, hunchback-pillow ‘, neck 1+ ‘, neck 2 1’, V ‘, twist-stretch ‘, yoga ‘, loins 1 1’, loins 2 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, gums x30’’, thumbnails x30’’, RR 8x2’
Fibro-work: Night: 45’? 8:55: 1h20 11:30 2h? = 4h05
Symptoms
Lying: Tired enough that it didn’t matter much. But I’m not on my back much any more, it’s more comfy/cuddly for me. “Lower” arm backward, big pillows helping, didn’t use small pillows. In the nap I did have problems with my neck tho.
Sitting: Sat too long on a stool typing, ended up having to knee for ‘midday’ meal
Talking:
GI: 8:45 not really IBSD despite 5g of acid. Slightly burning stomach, but no need to eat. Gastritol 3x tonight. Still want to do a little more. Haven’t been using psyllium, cd do that again. Haven’t ever used perenterol whilst I’ve had fibro re. cos of all the Mg & amino acids- why not? Quite look for stomach burn stuff: Psyllium can apparently help heartburn too. Bentonite (clay) and zeolite (mineral absorbent) don’t sound too good to me. Tried probiotics (e.g. Symbioflor) to no avail for months, several times. White cabbage salad. Linseed oil. OK, I’ll increase psyllium & linseed oil and add perenterol. (Info from Zentrum der Gesundheit.)
Bladder: p3 once, but mainly p1.
RR: 109 63 50… Ginseng declots & for energy (got enough tho) & immune system.
Lessons in self-care
#28 Cdve driven further/longer on the bike, but knew it was sensible to go back after "half an hour."
Reasons to be cheerful
#22 Ah, sleep again! 
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