2021-08-13, Friday (v2: 20:25) - really good day despite 7h (6h) of sleep.
Triggers & resulting Symptoms
"SLEEP: 5h50, up 2x (19'), plus =1h20 doze = 7h10. OK, that's too short again, Maybe glutamine 500mg at 2:50 was too much too late? ↔️ Feeling ?90% well, Ache ?1 of 7 ✅" (Felt Achey, but well the evening 90%/2)
1+2x2 Mg & 2x Passiflora & Ω3 at meal 20:40, 600mg GABA & 400 theanine 21:20.
Then 500 glutamine at 2:00 with 600 GABA
FCS#1 22:30- KEEP IT SHORT, NONSENSE WRITING AT NIGHT!
23:58 15’ 0:13 1? fw9’ 90%/ p1 teeth
2:50 4’ p0 90%/1 stiff3 600 GABA + 500 glutamine. No nose clotting, clothes on (top at 3:00)
-4:40 55’ p0 90%/1 NO EAR PLUGS up to now and NO real DRINKING as no GI, gel + lipstick for dry mouth instead. insect bite → piezo, nose very slightly stuffy & clotted → blew. No awake so 6, still awake. fw 40’ -6:15 dozing
6:15-7:35 hungry 1:20
Sum: 1h30+4h40-(15+4=)19’= 6h10-19’=5h50, up 2x (19’), plus =1h20 doze = 7h10. OK, that’s too short again, so I’d better reduced the glutamine
ACTIVITIES➔ACHE: 1h TT, 34' cycling, 2.5h acupressure, 30' window cleaning ➔ ?90%/1 ✅ still energy & only little ache despite all I've done
Cycling 7+7+10+10… =34’
ACTIONS➔PAINS: Lying ✅, standing not too easy, sitting OK ✅, talking OK ✅, GI good ✅, bladder p0 ✅ ✅
Lying, standing, sitting, Talking: GI: Bladder:
Treatments
SELF-PHYSIO: 46' ✅, fibro-work 6h
Timing, AuTr ‘, hunchback-pillow 5’, cold shower (10’), palpate 1’, belly 3’, back 7’, twist-stretch 6’, gums 2x30’’, neck 1+ 3’, yoga 6’, loins 4’, .
workout 7’, thumbnails 10x30’’, neck 2 1’, V ‘, marionette-hang 1’, breath-hold 11’, shaking dance 1’, RR x2’, HWB 3’
*Fibro-work: Night: 50’+ 7:35-10:35… 3h 1-2h *
THERAPIES: 2.5 Acupressure: Back, esp. backside seems similarly good to Tuesday ✅, at least energy & movement, incl. arms to do some window cleaning, something unthought of up to now .✅
Acupressure / Therapy, Doc/Diagnoses ? 
Acupressure 2h Tues & 2**.5**h Fri:
SUPPS: One night an early long break, one night a late one, both times short sleep but normalized daytime, I think I need to try keeping everything as much the SAME as I can, 1) to see if I really can manage with & GET USED to this little sleep, 2) minor things I can't influence much like the TIMES I take everything may change enough, 3) I don't want to OVERDOSE again! 4) if at all a 3rd passiflora might put on more sleep, but NOOO. ✅, GI ✅
2x400mg Mg malate, 1x500mg Mg glycinate, 2x290mg passiflora,
then 600 GABA & 400mg theanine
then 600mg GABA, 500mg L-glutamine, :
Development
Lessons in self-care #56 Tried not to overdo it, but trying some windows at last was some temptation. Yeah.
Reasons to be cheerful #55 Fun day today, hope I’m not burning on a short wick.
Reasons to be cheerful #56 Surprised that my wife was happy with the cleanness, I was attempting 80%. 
Abbreviations & explanations
Entries start with night meds & sleep, before triggers/symptoms & 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.
SUPPS: supplements (as opposed to herbs & meds). Fx: Effects. Sfx: Side effects.
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
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