2021-07-14, Wednesday
Sleep: 9h32, up 5x (26’) 
Feeling 80% well, pain 2 of 7 
/
- ah, better sleep at last…
Sleep details: (dozing the first 50' till FCS; however too early doesn't always work either...)
!exact times
2x2 Mg & 2x Passiflora & Gastritol & psyllium & Ω3 & perenterol at meal 20:15, 650mg GABA & 500mg Glutamine & 1x Passiflora 21:15,
Then 350mg capsule or 20mg GABA sublingually every time I wake up, plus 11:00 FCS#1, 1:00 FCS#2, ?Perenterol, 4:00 6 if nec.
p2 drink 21:47- dozing.
22:20 7’ put piglets back in cage, drink 10mg GABA, 5mg Glutamine, 5’ later stab (under left arm, height of navel). dozing.
22:37 9’ mate’s problems (schizophrenia) → FCS#1. p0
1:08 4’ p2 +300mg GABA fw1’
3:36 3’ p0 drink fw1’ 2xGastr. Windows open for a time.
5:54 3’ p1 drink fw1’ Always sleeping, no dozing…
-7:45
8:45 still tired and achey, but lying 15’.
Sum: 2h13+7h45-(7+9+4+3+3=)26’= 10h-2’-26’=9h32, up 5x (26’) (dozing the first 50’ till FCS)
Activities:
(Feeling well in %, pain out of 7) %/0
‘Live’ work 4h, but talking <20’. 80%/2 ()
Cycling (expected) 8+8+8+8=32’? 80%/2 ()
TT 0
Treatments:
Acupressure 2h30 Tues & 2h Thurs: Did esp. shoulders. Felt a lot lighter, chest and loins. Left shoulder hurt at night at first, but then OK and lying wasn’t really a problem.
2x400mg Mg malate, 2x500mg Mg glycinate, 3x290mg passiflora, 800mg GABA, +500mg L-glutamine: Good sleep, but achey upon trying to get up.
Physio-type self-treatments: 45', fibro-work 3h45
AuTr 5’, Timing, hunchback-pillow 10’, cold shower 1x(10’), palpate 1’, belly 3’, back 7’, workout 6’, loins 1 3’, = 45’…
neck 1+ ‘, neck 2 1’, V ‘, twist-stretch ‘, yoga ‘, loins 2 1’, marionette-hang 1’, breath-hold 11’, shaking dance 1’, gums x30’’, thumbnails x30’’, RR x2’
Fibro-work: Night: 5’ 7:45: 1h? 15:30 1h15? 1h30? = 3h45…
Symptoms
Lying: Good, left shoulder hurt at night at first from acupressure.
Sitting: OK. Changing positions & slouching/stretching & sitting twisted on the floor helps. Maybe I should sit twisted on chairs etc. more! Left, right, back, front & occasionally normal… But how can I train myself to remember despite my usually pretty euphoric work flow. I’ve been neglecting my 5’ & 10’-reminders.
Talking: Not much need at work 
GI: It was definitely eating salad at work under self-made time pressure that (lead - nope:) led to swallowing air, burping, pain in left abdomen, wind all inside of 20’ … 
My stomach & gut can react extremely quickly, altho tomatoes take 24h to get right thru.
Bladder: p0-2 as ever.
Development:
My sleep problems may seem to coincide with getting up at 6:20, but that was just the climax, I'd been overdoing it doing 2h of tough stuff for 4 days, without realizing, & needing a lot of sleep. So it's not increasing the Mg or glutamine that's making me need more sleep, it's the other way round.
I see I’d needed almost 11h sleep the night before (incl. dozing), feeling fairly OK, but needed the same again and still felt really bad (50%, pain of 3) after. Similarly the nights before, 9h30-11h. The only short night (8h20) was the one before Saturday, followed by 2h yard work, the only other shorter one was the night before Tuesday, 9h33, with a lot of dozing. If I compare the 2h of yard work with 1h of cleaning out the cellar a few weeks ago, that must’ve been major overdoing it, without realizing at all, apart from being tired at 18:00, an hour earlier than usual. Double mask talking at work on Monday added to all activities, problems in the night before Tuesday were going to bed too late, having stomach burn from WHAT? (can’t’ve been GABA after all, as I’m taking much more now, or am I just taking more support), dozing a lot and getting up too early (probably cos of preparing the music lesson) considering all that. So Thursday morning was a symptom, the triggers were the daily overdoing it, 2h of tough stuff.
Lessons in self-care
#30 Thinking about not going to work tomorrow, seeing as getting up to day at 8 was hard
Reasons to be cheerful
#23…
my fibromyalgia-references: I’ve improved the treatment list, so I think that’s OK, but the symptom list is still “terrible”, so I’m on to that now…
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