Sleep details: Dead & Ache of 4 before, pains during, but then up wide awake at 5:35, pain at 1!?!
20:45 Passiflora & Mg (4x45), and feel better for it, was starting to get listless and depressed, 21:30 GABA
22:16 5’ “tripped up and fell” while drowsing… Mg? Or due to my wife being narked & hangry cos of eating late, after I’d gone depressed and Achy, then also windy. p2. neck 4/5, fw2’
23:20 10’? neck 4/5 every time I start nodding off. Neither neck exercise nor big pillow helping. FCS, esp. 4x on my neck, p2 th drink fw2’
1:09 4’ unrest p0 th drink (neck OK after the FCS) shake dance 1’
2:38 4’ p2 th drink. FCS or GABA up next? fw1’
3:13 3’? p2 th hungry → drink 30’’-FCS fw1’
4:47 15’ hungry → ate (Mg?) & Gatritol, bowels slightly ISBD (Mg?) - Ehm, why am I taking the Mg malate if I’m not sleeping better and both stomach and gut are misbehaving? Was it like that last time or is just everything askew at the mo? fw7’
5:36 Small pillow now better than big one; pretty wide awake, not gonna fall for that one; left testicle aching, hurting pain 7 to touch what the f*** is up tonight?
But still: not nec feeling that bad, leaving the perforated/riddled sleep aside.
OK I have fallen for it and am now doing fibro-work instead of sleeping… - something with a purpose and to distract, at least…
Sum: 2h10+5h35-(5+10+4+4+3+15=)41’= 7h45-41’=7h05, up 6x (40’)
‘Dis’order: Lying on back with hunchback cushion → soft palate makes noises after 5’, lying on side or front, my neck hurts after 3’, if I do neck exercises it was usually gone, tonight it hurts again after another 5’, also elbows, esp. when partly lying on my arms, and kness. Plus unrest in back generally, not necessarily lower back. Gums at first. Wind 1x/h all night.
Activities: 1h25 Feeling 80% well, pain 1 of 7 How come? When shall we 2 part? 20:40 still going good…
Activity-details: TT 6:2 1h10, dead easy!?! cycling 35', 20
TT 6:2 1h10 easy
Walk/Cycle to and walk in our Botanical Garden 20’ no problem, still wondering what’s going on.
At the hairdressers today I sat askew to be able to sit longer without pain, and she offered to cut it standing up, which was great for me. Just have to keep practicing to open my mush .
And with the smoothie I always get there I asked what was in it, and decided to risk banana, spinach and oat drink, which a bit of heartburn, like expected, but putting something to alleviate on now.
Effects of 750mg GABA, 4x45mg Mg malate, 2x290mg passiflora: hungry? Bad night, good day?
Hungry at 5:00 from the Mg?? And is the bad night and the good day due to the Mg / combo?
Effects of acupressure...
Physio-type self-treatments: 1h30, fibro-work 10h...
hunchback-hard-cushion 30’, cold shower 2x(10’), neck 1+ 5’, AuTr 10’, thumbnail 12x30’’, twist-stretch 5’, neck 2 1’, yoga 12’, marionette-hang 1’, = 90’…
Timing, palpate 1’, belly 3’, back 7’, workout 7’, V ‘, breath-hold 11’, loins 1’, shaking dance 1’, gums x30’’, RR x2’
Fibro-work: Night: 10’ 5:36-9:05 3h30 9:25-12:40: 3h15 +5’ +5’ 15:45-18:45-?30 +25 = 10h
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