2021-07-15, Thursday
Sleep: 9h05-50’=8h15, up 6x (50’) 
Feeling 90% well, pain 1 of 7 
except 
Sleep details
!exact times
2x2 Mg & 2x Passiflora & Gastritol & psyllium & Ω3 & perenterol at meal 20:50 (late!), 650mg GABA & 500mg Glutamine 21:40, & 1x Passiflora next, exercises?
(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.)
21:15- (p1) (first dozing.)
23:57 6’ +350mg + 10mg GABA, gum p3 drink 3 sips fw1’ dry mouth: gel.
0:47 4’ +150mg + 10mg, p2 drink fw1’
2:21 4’ p0 10mg & Gastritol drink fw1’
3:56 6’ “hungry” → ate(or when?), fw 4’, drat (FM/a ) →
4:12 10’ drink & Gastricumeel + 10mg + FCS
4:49 20’ 6.
-6:20
Sum: 2h45+6h20-(6+4+4+6+10+20=)50’= 9h05-50’=8h15, up 6x (50’)
9:47- 150mg GABA capsule + 10mg mouth
-11:13 1h26 eyes still wanting to sleep,
Activities:
(Feeling well in %, pain out of 7) %/0
After getting up 80%/2 ()
Live work 1h (talking 10’+10’) & commuting 2x40’ 70%/3 
During & after nap 70%/3
Cycling 8+8+8+8+5+5=32’ during: 90%/1 , after: 70%/3
Acupressure during & after: 90%/1
TT 5:1 easy, 80%/2 , after 70%/3
Lots of fibro work while resting 80%/1
Treatments:
Acupressure 2h Tues & 2h Thurs: Shoulders again, looser there again.
2x400mg Mg malate, 2x500mg Mg glycinate, 3x290mg passiflora, 1340mg GABA, +500mg L-glutamine: Sleep quite good, nap after work was just dozing & hoping, didn’t feel it helped there one way or the other: Neither to sleep, nor to feel better.
"Physio-type self-treatments: 1h13, fibro-work ?3h15
Timing, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, neck 1+ 5’, thumbnails 4x30’’, gums 2x30’’, AuTr 20’, loins 1 2’, workout 4’, loins 2 3’, yoga 3’, twist-stretch 2’, = 73’…
neck 2 1’, V ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’
Fibro-work: Night: = ?3h15
Symptoms
Lying: Good.
Sitting: Bit worse.
Talking: Keeping it down.
GI: “Hungry” at 4:00 (eating a bit was OK) so better use less specks of GABA (3-4x10mg).
RR: After morning +160mg GABA & nap avg. 120/76 56 → 112/72 55 after 6’.
Bladder: Same
Lessons in self-care
#31 Last time 6:20 for work felt OK before, but home to nap quick after…
Highlights week 4th to 10th,
my fibromyalgia-references: Improved the symptoms
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