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state_groups_state size explosion seems related to orphaned state groups
cleanup tools i.e. https://github.com/erikjohnston/synapse-find-unreferenced-state-groups urge you to "properly shutdown" synapse to avoid problems around "unsealed" state groups
manual docker stop -t 120 <synapse_container> did sometimes not terminate without the kill -9 for me
so there is the possibility that container restarts add to the state explosion problem (even though it is only done on whitelist changes).