From 2a55d65cabd7c709cd8844993d91b8be51a53ed3 Mon Sep 17 00:00:00 2001 From: Hermes Agent Date: Sun, 30 Aug 2026 22:22:31 +0000 Subject: [PATCH] Add sleep system anchors and ramp --- Health/sleep-system.md | 38 ++++++++++++++++++++++++++++++++++++++ 1 file changed, 38 insertions(+) create mode 100644 Health/sleep-system.md diff --git a/Health/sleep-system.md b/Health/sleep-system.md new file mode 100644 index 0000000..768e95f --- /dev/null +++ b/Health/sleep-system.md @@ -0,0 +1,38 @@ +--- +date: 2026-08-30 +type: health +tags: [health, sleep, system] +--- + +# Sleep System + +> The anchor: wake time is non-negotiable, bedtime bends. Sleep IS the performance ceiling — every run PB sits on 7.5h+ nights. + +## Anchors + +| | Time | +|---|---| +| Wake (Mon–Fri) | 06:00 — doesn't move | +| Wake (weekend) | 06:30–07:00 max (a 10:00 wake re-breaks the week) | +| Lights out target | 22:30 (asleep ~22:45 → ~7.3h) | +| Lights out floor | 23:30 — never past midnight on work nights | +| Coffee cut-off | ~14:00 | + +## Ramp (the 50% rule applied to sleep) + +- Week 1 (Sep 1–7): wake 07:00 · lights out 23:45 +- Week 2 (Sep 8–14): wake 06:30 · lights out 23:15 +- Week 3+: wake 06:00 · lights out 22:30 + +## Why + +- First half of the night = deep sleep = the recovery engine. Late bedtimes delete it (02:14 night → REM 7%). +- PB evidence: Jul 5 (8h11, HRV 135) → 5.3 km PB · Jul 27 (8h44, HRV 135) → 3K PB · Jul 3 (7h28) → distance PB. Drinking night (6h42, HRV 71) → 1.56 km crash. 5 am night (4h33, HRV 29) → all-time low. +- Pre-sleep racing thoughts are planning-driven → do tomorrow's 3–4 list in the notebook at ~21:30, before wind-down. +- Saturday night is sacred (Sunday long run). Alcohol breaks the whole system — the drinking cutback IS the sleep fix. + +## Connected + +- [[Half-marathon-plan]] +- [[Health/2026-05-28-labor]] +- [[Health/supplements]]