From 123456aa78e0adb4ba8914e68df532d2d32366f4 Mon Sep 17 00:00:00 2001 From: Gutca Date: Mon, 10 Aug 2026 13:52:08 +0200 Subject: [PATCH] =?UTF-8?q?Sleep:=202026-08-10=20=E2=80=94=208h32=20recove?= =?UTF-8?q?ry=20night,=20HRV=20139ms=20above=20range,=20REM=207%=20(daytim?= =?UTF-8?q?e=20rebound)?= MIME-Version: 1.0 Content-Type: text/plain; charset=UTF-8 Content-Transfer-Encoding: 8bit --- Sleep/2026-08-10.md | 49 +++++++++++++++++++++++++++++++++++++++++++++ 1 file changed, 49 insertions(+) create mode 100644 Sleep/2026-08-10.md diff --git a/Sleep/2026-08-10.md b/Sleep/2026-08-10.md new file mode 100644 index 0000000..25bcb7a --- /dev/null +++ b/Sleep/2026-08-10.md @@ -0,0 +1,49 @@ +--- +date: 2026-08-10 +type: sleep +tags: [sleep, recovery, naps] +--- + +# Sleep — 2026-08-10 + +**8h 32min** · 00:24→09:19 · REM: 7% · Deep: 38% · HRV: **139ms** 🟢 · Resting HR: 49 bpm · Score: 87/100 + +> Recovery night after a brutal weekend. Saturday night was out until 5am — but on **only 0% beers** (Gutca voiced concern about drinking nights being too common, then ran the experiment: no alcohol, same schedule). Sunday was a write-off on 4-5h sleep. This night: 8h32min, deep sleep at 38% (3h 15min) — the body paid back physical debt hard. HRV at **139ms is the second-highest ever recorded** (140ms all-time high on Jul 29), sitting *above* the personal range of 78-136ms — parasympathetic rebound after sleep deprivation, with no alcohol in the system to suppress it. +> +> REM is the odd one out: only 7% (33 min). Classic post-deprivation pattern — the body prioritizes deep sleep first, and REM debt gets paid back *during the day*. Gutca reported napping a lot, struggling to wake, and dreaming heavily at the end of naps (couldn't recall the dreams) — that's daytime REM rebound, not a bug. Sleep inertia on top of a 09:19 wake made the morning feel heavier than the numbers suggest. +> +> **The cleanest takeaway:** the wrecking ball wasn't the alcohol — it was the 5am schedule. Same late night, zero booze, same wrecked Sunday. Worth honoring that out-loud observation: the *frequency* of drinking/late nights is the real pattern to address, not just the substance. + +## Details + +| Metric | Value | Reference | +|--------|-------|-----------| +| Night sleep | 8h 32min | 6-10h | +| Bed → Rise | 00:24 → 09:19 | — | +| Deep sleep | 38% (3h 15min) | 20-60% | +| Light sleep | 55% (4h 44min) | <55% | +| REM sleep | **7%** (33 min) | 10-30% | +| Deep continuity | 83 points | 70-100 | +| Times woke | 2 | 0-1 | +| Breathing quality | 98 points | 70-100 | +| HRV | **139ms** 🟢 | 78-136ms (Above range!) | +| Resting HR | 49 bpm | 48-59 bpm | +| SpO2 | 97% | 96-99% | +| Respiratory rate | 14 brpm | 12-16 brpm | +| Score | 87 / 100 | Better than 98% | +| Daytime naps | Several (self-reported, dreaming at end) | ~ | + +### HRV progression + +| Date | HRV | Context | +|------|-----|---------| +| Jul 5 | 135ms | Sober, clean night | +| Jul 20 | 107ms | Heavy weed | +| Jul 23 | 111ms | Post-fröccs | +| Jul 27 | 135ms | First sober night post-festival | +| Jul 29 | 140ms | Light dose, all-time high | +| **Aug 10** | **139ms** 🟢 | Recovery night after 5am 0%-beer night, above range | + +## Connected + +- [[Runs/2026-07-29]]