Sleep: 2026-08-10 — 8h32 recovery night, HRV 139ms above range, REM 7% (daytime rebound)

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+---
+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]]