2022-01-19, Wednesday - loads of work and supp research/ordering 
v2 16:30 some work, and then about 4h researching & ordering supps… 
v1 04:35 
routines for more oxygen; insomniac night after last night of 10h of deep almost uninterrupted sleep: There MUST be REASONS for this.
Triggers & resulting Symptoms
SLEEP (click for details): 9h34, up 7x (1h26) ✅🧐 (cos a lot of drowsing & yoga nidra nec., but ➔ Feeling 90 well, Ache 2 of 7 🧐, waking up: 90%/2 🧐 It was the break at 2:00 that caused this. Maybe I shdve cold showered then already.
No fw! lbu: belly tensing? No half-sitting on sofa!
alternating shower p0 Sleep 22:40- Brilliant trick to dissolve thoughts, see under Development below.
23:46 5’ 90%/2 p0 st1 drink fw2’ air 2’ Counting this as sort of sleep, altho the dissolving trick was now more difficult than when trying to get to sleep first time round.
00:38 5’ 90%/2 p0 st1 drink fw2’ air 2’
02:03 35’ 90%/2 p0 st1 drink fw2’ nostrils: acupressure & nostril breathing 6
3:32 20’ 90%/2 p0 st1 drink fw2’ air 2’a nostril / air acupressure for insomnia?
4:25 15’ 90%/2 p0 st1 drink fw7’ FCS#2 no hurt, no help
5:20 Yoga Nidra
6:27 3’ 90%/2 p0 st1 nostril acupressure, Yoga Nidra
8:01 3’ 90%/2 p0 st1 Yoga Nidra, deeper sleep, sinusey
-9:40
Sum: 1h20+9h40-(5+5+35+20+15+3+3=)86’ = 11-1h26’ = 9h34, up 7x (1h26)
ACTIVITIES (aiming for 40% - well 20% - of pre-fibro) ➔ ACHE: ➔ 80%/2, pretty good considering stress all day.
ACTIONS ➔ PAINS: 
Treatments
Docs:
WHB (3 rounds)
11:00 1’ 2’ ?2’10’’ 
Breathing alternating thru nostrils:
21:15 4’ 02:05 3’ 19:20
Airing (“1x/h”?):
22:20 2x 23:40 0:40 3:30 My wife came in & aired, I’m not getting a trophy for that… 18:00 19:20
Aloe vera juice (50ml)
21:30 
17:00
Nux vomica nec? Unnec.
SELF-PHYSIO (click for details): 2h42 ✅.
breath exercises 6’, cold shower 2x(10’), calendula/tea tree 2x1’, cream 3’, twist-stretch 10’, hand-exerciser 3’, yoga/stretching 3’, airing 5x2’, left foot on/under right knee/cross-legged 5’, Timing, hunchback-pillow 5’, AuTr 50’, acupressure 22’, breath-hold 12’, palpate 1’, belly 3’, back 7’,
teeth 2x2’, foot bath 15’, neck 1+ 2’, neck 2 4’, plantar/calf stretch 5’, loins 5’, jolt-jump 1’, gums 2x30’’, V ‘, marionette-hang 1’, mirror 2’, shaking dance 1’, RR x2’, HWB 3’, workout 7’, massage gun 20’, temperature 5’,
These are the supps Hoffman centre say I should change:
A.1 Quercetin – up to 4x.5g/d,
A.4 Chamomile tea (Apigenin, luteolin) – 1 to 2 cups before bed,
B.2 Ginkgo up to .5g/d, = 3x.
B.6 Pycnogenol – 1-2x.5g/d, so up to 2x.
A.7 Vitamin C 1-3 g daily increased.
A.2 2x175mg/d ECGC. eBay: fsa, 90x.25g 15€ = 5€/m,
B.7 Honokiol = Magnolia Bark (Magnolienrinde) 2x.2g/d, eBay.
A.6 Diamine oxidase (DAO) 2cps/meal. NaturDAO (veg) 32€/60 cps. 3Mio DSU
B.1 Luteolin – 2x.1g/d. not pharmacies, eBay 60x200mg, shop itself -10€ (both +5)
B.3 Silymarin (Mariendistel) – 1-2x.5g/d. (20 products)
B.5 ellagic acid (Granatapfel) .5g/d (14 products)
B.8 Parthenolide (Feverfew = Mutterkraut) – 1-2x.2g/d (8 products)
B.4 Shea oil (not! shea butter!) 3 cps (??)
I’ve left copper, cos I’ve only seen it suggested by verywellhealth, nowhere else.
Supps: CHANGE: STILL Order CoQ10, SAMe & theanine; & DAO & Cu. RIBOSE! PLANNED/TAKEN TODAY: click for details:
Abbreviations resolved under blog references
ZERO: NAC Nc: 0x2.5g(5, incl. 2x1/night), Nd, Arg, B3, Rib, Pe, Ps, Se. CoQ10 & Theanine not ordered yet.
(REGULAR (19+3): B2 1x.1g, B12 5mg/2m, C 2x.5g, Cr 3x1g, D3 1/w, Ga: ~2g+(4), !3Gi, Gu:~1.2g+(4), Mg Gly 2x2, Mg Ma1x2, Ω3, P5:1, Pf4, Pq1, Q10 0x2x1g/d, Qc !4x.5g/d, Rs2, Ro2, 0Sa1, Sr 3x1x125k, 0The.2g, Zn1)
What-when-details: Updated Jan 7th (before: see the reference post)
/19:40, PQQ later… A1/2 “19:00” PF#1 Cr#1 mal#1+2 P5P/2Rho(0Se) PQQ Ω3
/21:35 A3 “21:00” PF#2 .6 GABA&.4glu#1 (0NAC)
Chamomile tea.
/23:45 A4 “23:00” PF#3 .6 GABA&.3glu#2
/02:10 B1 “01:00” PF#4 SRP#1 (0NAC)
/03:30 B2 “03:00” +ALA+pycnogenol (teeth)
0 “05:00” 1x the undefined capsules lying around…
/10:45 B3 “07:00” (-30’) 0Q10#1 Qc#1 Rs#1 0SAM-e
/12:30 MEAL! C1/2 “+30’=Meal” Cr#2 .6GAB#3,gink#1, Qc#2 Zn (0the2, 0NAC)
/12:30 C3 “08:00” .1gB2,1x.5gC#1 (0NAC) -11:40 eating
/15:15 C4 “11:00” (+2h/) gi#2 gly#1+2 SRP#2. Nd#?
0 (D1) “13:00” psyllium
/17:25 D2/3 “15:00” 1x.5gC#2,Cr#3,!.6GA#4/0glu#3,gink#3,gly#3+4,Qc#3 0NAC#5 eating
/19:25 D4 “17:00” (“meal/acids+2h”) Nd#?.Qc#4.0Q10#2.Rs#2,SRP#3.
eve:
“18:00” Prepare: 1) Complete & C changed supps. 3) Complete ##. 4) Tally irreg. 5) Remove “v” 6) Cut template 7) Save this 8) Paste 1x & unhide & paste 2nd (+1 to date and ##). BATCHES OK?
(Nov 4th: 18:00 vitamin B12 5mg methylcobalamin s.c.; next: Jan 4th.)
The day's 16 compartments (10', plus 5-10' making capsules)
Arg: Capsules? Pf: A1+3+4+B1, B2:A1+C2 C:C2,D3 Cr: A1+C1+D2, Ga: A3,A4,C1,D2, Glu: A3,a4,0D3, Gi: C2,C4,D3 Gly: 0A1+!C4+!D3, Mal: A2+0C4+0D3, 0Nc: A3, B1,C1,C3,D2, 0Q1 Qc: Qc:B3.C3.D3.D4 Rs:B3,D4 Sr1x: B1,C4,D4. SINGLE: A2:P5/Ro, B3:Sa C2:Zn. C3:2Th B2: ALA+2pine
(A2:0Se)(A2:Ω/Pq:meal), (B2:0mu), (B4: 5NADH if nec.) (D1:0Pe). (0 Nia+)
Development
Brilliant trick to dissolve thoughts tonight, not sure if I can repeat them tho, or if they were just a one-off (like a kite-holding that used to work for a time and hold off thoughts). I’d sillily just looked at work mails before bed and saw & skimmed one with various impulses. In bed, my brain went off. So I “dived” into the ideas, “enlarged” them, like a balloon, which made them look ridiculous and so dissolved them. The 3rd and 4th “appearances” were a kind of musical idea, which upon enlarging again looked utterly boring and uninteresting, so lost its hold and something to do with calendar appointments. Then I countered the remnants by doing yoga nidra inside (Ally’s help) which succeeded by being much stronger than them. (Let’s see if I can keep hold on to it. Problem may be what happens if the idea doesn’t become ridiculous, but really helpful & good, like the musical ideas I had a few days ago. But maybe it’s still good for all those that are ridiculous, which does occur fairly often.)
Jab-sfx:
Research-search today:
Insomnia acupressure:
6 points: ball, over ankle, under wrist, on wrist, behind ear, above 3rd eye, do during day and before sleep: Acupressure Self-Care for Sleep - YouTube, same plus back of foot: Pressure Points to Fall Asleep Faster - YouTube, 2 of them, but not behind ears, more to side of spine: How to Relieve Insomnia with Acupressure - YouTube, Indian: similar, less: 3rd eye, temples, back of foot: Which point should one press for good night sleep?-Dr. Gurudatta H K - YouTube
Hand points: Learn self-shiatsu to help get a better night's sleep - YouTube
Lessons in self-care #192 I’m thru with most things now, hope that was it for this week.
Reasons to be cheerful #203 Power day - fun & success, hope no backlash.
- Jab-sfx-summary, being edited, major edit Jan 10th 12:35
- My blog references, e.g. abbreviations, supp chart/overview
- My “How to symptom track & trigger hunt”
- Next up…: Summaries & finishing off treatment list…