2021-10-12, Tuesday - still good, despite sort of smashed night: doesn’t matter, having the suiting boosters… as long as I don’t start reckoning with them.
The last 2 times I had long breaks at night were the night before last Tuesday, 5th (2h36), and Wednesday 22nd (7h43, up 4x (1h52), minus 5h12 seemingly dozing). Can’t really count Sunday 3rd (1h47), because it was the weekend and I slept 10h11-25 doze = 9h46. Twice Tuesday might be explained by not having to go to work and then Wednesday was likewise revenge bedtime procrastination…
Triggers & resulting Symptoms
SLEEP: 6h44, up 5x (3h41) ➔ Feeling 90% well, Ache 1 of 7 ✅
No fw!
Only a make-shift FCS, as the water pipes in our street are being flushed, and we’re not sposed to use any water 20:00-5:00. Cold standing in water, but no additional warmth nec.
p0 22:10-
23:35 6’+3’+3’ 90%/1 p0 st1 drink fw3’ unrest, so no longer postponing !300mg theanine & !600mg GABA & 2nd 1x289 passiflora !2 serrapeptase (2h after meal). Still unrest, missing the melatonin-druggedness, so not sure if the specks of it really were enough, so a 2nd.
0:36 2h06 Waiting dozing and thinking a bit about psychotherapy tomorrow fairly patiently, waiting for the 2nd speck of melatonin and 2nd passiflora to work. Still fairly awake, so am considering either trying to makeshift FCS#2 or 6. fw… now tired. 2:42 3rd passiflora. Dozing using AuTr. do something:
3:06 1h15 90%/1 etc. Don’t want to try the FCS#2, see if I can’t get melatonin to start working, so a 3rd speck now… seeing as I’d wanted to try if I can get melatonin alone to work… Maybe I shd start weighing the specks of it to control it better. Or is it sth else…?
5’52 8’ No melatonin alone is not enough: FCS2…
7:11 3’ tooth’s been hurting, p0/1, st1 drink mostly. fw: lots.
-8:35
Sum: 1h50+8h35-(5+2h05+1h15+8+3=)3h41=10h25-3h41=6h44, up 5x (3h41)
ACTIVITIES ➔ ACHE: Music production fun, psychotherapy slightly enlightening, acupressure helpful, table tennis easy, good talk, shop easy ➔ ?90%/1, despite tiredness
Ache = also Exhaustion/Tired 
➔ ?90%/1
Cycle➔ exhaustion, also as action➔pains;
TT = Table-Tennis➔ easy or effortless or strained or tough?
talk/meetings here (and actions➔pains?)
Grandchild➔
Work/Mask-talking➔
Socializing/Talking➔
"ACTIONS ➔ PAINS: GI Monday evening continuing - hardly took ribose, 1-2x, so either from the ribose yesterday or it is like I thought the high amount of Mg - yesterday 4-6 cps today, at least 8 yesterday. I'd best reduce the Mg. Everything else good.
➔
Lying , standing , loins , sitting , arms up , neck stiffness 90° , stiffness after poses , walking , fast cycling , bladder 0xp1-2 , GI , talking , mask-talking "
Lie ➔ LBU = lower back unrest, hunchback, Neck, thighs, elbows, itch, cold/hot, nose stuffy
Stand ➔ Legs, back
Knees up ➔ right loin
Arms up ➔ pain
Sit ➔ Backside, lower back
Pose ➔ stiffness (Stiffness after holding a posture): Time 0-60’’, pain amount if faster.
Walk ➔ Elbows, feet, right knee
Cycle ➔ Feet, knees, backside, elbows, hands, neck
Drink ➔ Pee frequency, pain before peeing (p0-6).
Eat ➔ Esophagus block, stomach, gut, rectum, stool (IBSD?). GI for short
Talk➔Jaw (& Ache)
Mask-talk ➔ not sure how to describe it, just plain yucky.
Treatments
SELF-PHYSIO: 52' ✅
RR 3x2’ (144/85 and 132/82 alternately…), Timing, AuTr 10’, hunchback-pillow 10’, cold shower 2x(10’), palpate 1’, belly 3’, back 7’,
neck 1+ 9’, neck 2 10’, twist-stretch 10’, loins 5’, yoga 5’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, breath-hold 11’, HWB 3’, workout 7’
THERAPIES: Psychotherapy slightly enlightening, acupressure pretty helpful, backside, thighs, but this time at last acupressure for elbows.
Acupressure / Therapy, Doc/Diagnoses ? Acupressure 2h Tues & 2h Fri:
Max. dose of Mg: 420 mg, for sleep 500mg, probably the element, not the compound is meant, which’d mean around x9, so 4.5g of the compound, which I’d be above if I took the full 3x2 of the malate and 3x2 of the glycinate = 5.6g plus carbonate in the rose wort = 60mg of I think the element (=550 = 6.2g). Best stay down to 3x1 of each, 2.8g plus carbonate = 3.3.
Supps to KEEP UP (3): passiflora, GABA, theanine ✅, to WATCH (10): glutamine, Mg malate & glycinate, 2x mumijo (not helping GI ❌, so only daytime), ↗5x NAC ✅, P5P, ↗6x Ribose ✅, ↗3x rose root, ↗?x SRP 🧐, to START/CHANGE (2-3): NADH, ALC (ordered) ✅/❌/🧐. Better with melatonin, but Oct 11th: 2nd melatonin at 2, & praps still 4x passiflora nec. Increase to 3x melatonin? Not too much Mg.
SLEEP:
Passiflora 4x289mg: drowsier, but not too much, deeper, shorter breaks
GABA 2x600mg: deeper, 10 areas in daytime
theanine 1x300 relaxed, not too long
glutamine 1x500mg: GABA antagonist. But maybe more day than night?
melatonin 1mcg at 22, 1mcg at 2.
P5P (serotonin/GABA)
( SRP serrapeptase 2x10.000IU before sleep (but 2h after last meal!))
INFLAMMATION:
5:30 serrapeptase 2x10.000IU (more?)
zinc
tea tree oil on gums
rose root 20:00 2-3x200mg: serotonin & bp.
mumijo (shihalit) 20:00: anti-infl., pain & GI: Mumijo attenuates chemically induced inflammatory pain in mice - PubMed (2015), Anti-ulcer activity: Ulcer healing activity of Mumijo aqueous extract against acetic acid induced gastric ulcer in rats - PubMed (2015)
German link: Mumijo – Das schwarze Naturheilmittel
2h after meals SAMe 
0x100mg (max. !): pain, stiffness, sfx: GI, bladder!, dry mouth!, sleep!, serotonin-seizures! SAMe - #2 by Anne
WAKE/FOG:
8:00 GABA & theanine
Mg glycinate 2x400
NAC
Mg malate 0-1 for the time being , cos I’m running short. (2x500)
ACHE:
Serrapeptase up to 8x or more?
ENERGY/FATIGUE:
Ribose up to 6x2.5g muscle fatigue, ATP; GI-sfx, (<500mg per serving?) No sugar allowed - #7 by Lynne etc.
NAC -2400mg: NAC = N-acetylcysteine fatigue, anti-infl.
➲ // NADH/NAD+: Serrapeptase & NADH/NAD+ - enzymes - #4 by JayCS B3-coenzyme for energy & post exertional malaise.
➲ // Acetyl L-Carnitine (ALC)?: LC first? A for Alert brain, dose: 2x750mg, for no sfx keep under 3000. Question about kinds of pain | Page 2 | Fibromyalgia Forum.
// glycine? Alertness
STIFFNESS:
Glutamine?: Low Dopamine in Fibromyalgia and CFS
NOSTRILS CLOTTED at night
tea tree oil (lavender not enough)
EVERYTHING:
Vitamin B12: injections again?
// Schüssler 2, 4, & 7 (need 3-6 months sez my acupressurist).
ACID:
Mumijo isn’t working: Still same heartburn, plus hungriness at 5/6.
Medicinal clay never stopped my gastric acidity in my twens, but is bentonite - or am I - different now? (= 95% Montmorillonite; zeolithe is OK too. IBSD & -C; not together with other supps… (ZdG))
Supps TAKEN TODAY: 2x0.1 melatonin with only 2x passiflora wasn't enough, but not drowsy in the morning, so I could try increasing melatonin to 3x0.1, emulating the ER pill. Not that much NAC or Ribose, didn't seem nec: 2 NAC, 2 Ribose, 2 SRP.
/20:25 P5P, 1 Mumijo, 1x289 passiflora, selene, 1x rosewort/Mg carbonate/B1 at meal.
/21:25 600mg GABA & 500mg !glutamine, <0.1 melatonin (but SRP doesn’t seem to be helping?), 1x rosewort. Reduce passi at 22.
/23:35 !300mg theanine & !600mg GABA & 2nd 1x289 passiflora, !2 serrapeptase (2h after meal!). Stop mumijo at night, as more heartburn after. 00:00 2nd <0.1 melatonin! Leaving it in my mouth a bit.
no “3rd” passiflora - too late.
no 4th passiflora
/8:35 zinc, 2 serrapeptase. (late)
/9:25 600 GABA+500mg theanine, 1 Mg glycinate. 1 SRP by mistake? NAC Ribose
/15:50: NAC, Ribose
/17:15: serrapeptase
NAC, Ribose, glycinate, malate, SRP.
Daytime: 
5x NAC , 6x Ribose , ?x SRP , 2x2 malate , 2x2 glycinate
ORDER MORE NAC! tea tree oil
Development:
Lessons in self-care #91 Keeping things toned down a bit, but energy etc. there, despite reduced supps.
Reasons to be cheerful #93 Still good day again, despite little sleep, tired!
- Highlights week 20th to 26th.
- My “How to symptom track & trigger hunt”
- Next up: Finishing off the treatment list & spreading that.
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…),
FAT Flash/fast autogenic training: immediate image of dreamy floating in space or liquid from jaw to legs.
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 enough so I’ve not only stopped lercanidipine, but also candesartan and am checking RR regularly.
“V” for loins = lie on back, legs up and let legs fall to sides;
twist-stretching more for the loins
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