2021-07-18, Sunday
Sleep:8h48, up 5x (59')+20'= 9h08, dozing 0? Feeling 90% well, pain 1 of 7 ✅: >9h 4 days seems enough❗ praps effective, less dozing - shd ✴ guess dozing length now.
!exact times
2x2 Mg & 2x Passiflora & Gastritol & psyllium & Ω3 & perenterol at meal 20:30, 1000mg GABA & 500mg Glutamine & 1x Passiflora 21:15, exercises?
Then 350mg capsule GABA OR 10mg sublingually every time I wake up (GI!), plus 23:00 FCS#1, 1:00 FCS#2, ?Perenterol, 4:00 6 if nec.
22:05-
00:08 8’ p2 th drink fw1’ (nose clotted) + 300mg GABA (=1300mg)
1:41 6’ p0 th Gastritol on soy drink, 2x Gastricumeel
2:15 8’ LBU → curling backwards → FCS (Schüßler on neck before)
4:10 34’ 6. No tummy problem.
5:59 3’ (Using Schüßler 4 cream on everything: neck, right shoulder, left elbow again) p2 "Golden-yellow Girl on enormous ropes swings in all directions trying to get to sth., fear she’d hurt herself. dry mouth → gel, since tummy still OK.
7:52 p0, stool perfect. Well restored, bit tired, hmm,
-end?
teeth wart
Sum: 7h52+1h55-(8+6+8+34+3=)59’= 9h47-59’=8h48, up 5x (59’)+20’
17:14-34= 20’
Activities: TT easy 70' & Bike trip 70': 90%/1 ✅, Yard work 30': 70%/3 ❌
Cycling 5+5=10’, TT easy: 90%/1 
Treatments:
Acupressure: Arms still good ✅, loins pretty OK ✅
(2h Tues & 2h Thurs**)
Supps (GABA ↗ 1300mg): Good sleep ✅, no GI problems ✅. Sleepy in the afternoon.
2x400mg Mg malate, 2x500mg Mg glycinate, 3x290mg passiflora, 1000+300= 1300mg GABA, 500mg L-glutamine, plus all belly help (psyllium, Gastritol & linseed oil with the evening meal, S. boulardii after; at night: 20 drops of Gastritol on soy dirnk, 1x2 Gastricumeel):
Physio-type self-treatments: 1h06 ✅, fibro-work 6-7h? ✅
AuTr 5’, Timing, hunchback-pillow 10’, cold shower (10’), palpate 1’, belly 3’, back 7’, workout 7’, twist-stretch 9’, yoga 6’, loins 1 3’, loins 2 2’, gums 2x30’’, thumbnails 6x30’’, = 66’…
neck 1+ ‘, neck 2 1’, V ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’
Fibro-work: Night: = ?6h…
Symptoms: still all pretty good, even sitting. ✅ Not much talking.
Lying:
Sitting:
Talking:
GI:
Bladder:
Therapy:
Docs/Diagnoses:
Development: Re-analysis of the effects of the supp/med-trials in May only repeats what I already thought ✅: I want to revisit 🔄 L-tryptophan, but with powder/capsules next, then 🔔 serrapeptase, & if that doesn't increase sleep then 🔄 levodopa 50mg again, probably not ⛔ 100mg (strong LBU). Parallel to those: 🔔 Yoga Nidra, 🔔 essential oils like the 'Morphine bomb' and 🔔 Schuessler salts 2, 4 and 7.
While bundling info yesterday I came across my trials May 11th to 12th with ashwagandha, renewed 5-HTP first (14h), then added L-Tryptophan (16th), then started levodopa May 21st to June 8th (17 days of 50mg, 2 days of 100mg), then upping GABA on June 2nd again after reducing.
(?) Glutamic acid: My last focal seizures was May 11th, so after April 23rd, so I’ve only been free of them since then. Had to get up early on 10th, that cdve also been an influence.
Ashwagandha 2x500mg: Tired & weak all day, plus GI from stomach over gut to rectum all day & night.
5-HTP (due to this study): Seemed to increase my cortisol, which is why Trudy prefers to use it in the mornings, and in case of high cortisol/insomnia: tryptophan first. I cd still try 5-HTP in the mornings…?
L-Tryptophan 
: GI & dead tired, but poss due to the cortisol from the 5-HTP before, so planning (then too) to revisit it using capsules & a lower dose.
Levodopa (incl. reducing GABA and changing to sublingual), sometimes 1h before sleep, sometimes directly: Sleep good first, sleep breaks often only 10-30’ with 50mg. Worse when increasing to 100mg. GI: heartburn//stomach burn/nausea probably the sublingual GABA. Achilles tendon stabs, lower bp, ear acupressure good tho.
GABA up again to 750+ June 3rd: Best idea: Greatly improved days.
Bottom line: Won’t repeat ashwagandha or 5-HTP. I’ll repeat Tryptophan with powder/capsules. Then either serrapeptase or levodopa. Ideal sleep was on May 22nd (GABA (1x300mg) + Mg (malate 2x45mg) + levodopa (1x50mg)+25% benersazide). And the (real) glutamine now doesn’t seem to do what the levodopa did in increasing dopamine. Only 300mg GABA wasn’t enough for the daytime, altho it does increase sleepiness, which I immediately feel on taking it.
How did my sleep psychiatrist explain my feverishness: cortisol?
I’ve also just noticed that I’d wanted to write down what my sleep lab doc says where he thinks the feverish feeling comes from (tiredness), but didn’t, praps I can remember, or my wife can, otherwise I’ll ask again, or have I written it somewhere on the web?. I think he said it might be something like a flush/flash due to the cortisol etc…
Lessons in self-care #33 Shdnt get too carried away with the fw…
Reasons to be cheerful #24 Proud of my progress with the reference lists.
Highlights week 4th to 10th,
my blog-summary and
my fibromyalgia-references: First thing that’s come out of all this work for me personally apart from the eagle-eye perspective 
is interest in D-Ribose (despite GI-side fx) and for me Yoga Nidra (‘yogic sleep’) - is that something for me? and for all people who need to relax? Hearing of more essential oils (e.g. the ‘Morphine bomb’) the lack in the list made me more interested than I otherwise wdve been.
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