Run + Sleep: 2026-09-02 — 3.01km at 6'29", HRV 145ms all-time high

2026-09-02 07:14:39 +00:00
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+---
+date: 2026-09-02
+type: sleep
+tags: [sleep, recovery, early-bedtime, hrv-record]
+---
+
+# Sleep — 2026-09-02
+
+**7h 30min** · 23:50→07:46 · REM: 12% · Deep: 31% · HRV: **145** · Resting HR: 48 · Woke: 3× · Score: 85/100
+
+> "I've finally went to bed before midnight for once, but I could not get out of bed at 7 am — I was having dreams until 8 am." First pre-midnight bedtime in a while (23:50), 7h 30min of watch-tracked sleep into a 07:46 rise — the last stretch (7:00–7:46) was dream-soaked REM he didn't want to leave.
+
+**Interpretation:** The clean-night experiment paid off in the most visible way: **HRV 145ms — above the personal range (74–136ms) and a new all-time high**, beating the previous record of 140ms (Jul 29, light dose). Resting HR 48 is at the very bottom of his range — deep recovery. The bed-before-midnight variable is the standout change from recent nights (Aug 29: 02:14 bedtime → 106ms HRV; tonight: 23:50 → 145ms). Architecture is healthy: deep 31% (2h 21min), REM 12% (53min) back to normal after the sick-week 7%, breathing quality 98. The two flags are cosmetic-to-mild: light sleep 57% (High, ref <55%) and 3 wake-ups — the 7am stirring while dreaming explains at least one of those. The watch's "woke up 3 times" lecture reads scarier than the continuity score (96) suggests; waking out of REM is why 7am felt impossible. Score 85/100, "good."
+
+**Prediction check vs the morning run:** HRV 145 + resting HR 48 predicted a controlled run — and delivered: 148 avg HR at 6'29" pace with a tight calf, mostly aerobic. See [[Runs/2026-09-02]].
+
+## Details
+
+| Metric | Value | Reference |
+|--------|-------|-----------|
+| Night sleep | 7h 30min | 6-10h (Normal) |
+| Bed → Rise | 23:50 → 07:46 | — |
+| Deep sleep | 31% (2h 21min) | 20-60% (Normal) |
+| Light sleep | **57%** (4h 16min) | <55% (High) |
+| REM sleep | 12% (53 min) | 10-30% (Normal) |
+| Sleep continuity | 96 points | 70-100 (Normal) |
+| Times woke | **3 times** | 0-1 (High) |
+| Breathing quality | 98 points | 70-100 (Normal) |
+| HRV | **145ms** 🚀 | 74-136ms (**Above range**) |
+| Resting HR | 48 bpm | 48-58 bpm (Within range) |
+| SpO2 | 98% | 96-99% (Within range) |
+| Respiratory rate | 14 brpm | 12-16 brpm (Within range) |
+| Score | 85 / 100 | Better than 94% |
+
+### HRV progression
+
+| Date | HRV | Context |
+|------|-----|---------|
+| Jul 29 | 140ms | Light dose — all-time high (until now) |
+| Aug 9 | **29ms** 🔴 | 5am drinking night — all-time low |
+| Aug 10 | 139ms | Recovery night after |
+| Aug 11 | 118ms | Sober, late-ish bedtime |
+| Aug 12 | 112ms | Sober, 4th clean night |
+| Aug 29 | 106ms | Sick week, late bedtime (02:14) |
+| **Sep 2** | **145ms** 🚀 | **Sober, bed before midnight (23:50) — NEW all-time high** |
+
+## Connected
+
+- [[Runs/2026-09-02]]