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+---
+date: 2026-08-12
+type: sleep
+tags: [sleep, recovery, sober, late-bedtime, low-rem]
+---
+
+# Sleep — 2026-08-12
+
+**7h 57min** · 00:05→08:31 · REM: 5% · Deep: 29% · HRV: 112 · Resting HR: 48 · Score: 85/100
+
+> Fourth consecutive sober night after the Aug 9 disaster (HRV 29ms) — no alcohol signal anywhere in the data. HRV at **112ms is still solidly in the excellent sober baseline zone** (110–135ms), and resting HR at 48 bpm sits at the very bottom edge of his personal range — deep parasympathetic state. Rest day after the Aug 11 re-entry run, no run today.
+>
+> The three-night trend is the headline: **139 → 118 → 112ms.** Not alarming — 112 is a good number — but it's a gentle downward drift that lines up with a third consecutive ~midnight+ bedtime (00:24 → 00:07 → 00:05). The watch flagged it again: "you slept at 00:05, which is a little late," with the endocrine/nervous-system warning and the vitamin A/C + protein suggestion. The body is recovering well, but the timing keeps creeping late.
+>
+> The real anomaly is sleep architecture: **REM collapsed to 5% (24 min)** — the lowest in recent logs (previous sober nights: 11% on Aug 11, 11% on Jul 29, 11% on Jul 27) — while light sleep expanded to 66% (High, ref <55%). Deep sleep held at a normal 29%. REM that low on a clean, alcohol-free night is out of pattern. Most likely drivers: the late bedtime shifting the sleep window later (circadian misalignment hits REM first), possibly with some pre-sleep mental activation before bed. Not a red flag by itself — but worth a check-in: if the late bedtime pattern holds, REM stays the first casualty.
+
+## Details
+
+| Metric | Value | Reference |
+|--------|-------|-----------|
+| Night sleep | 7h 57min | 6-10h |
+| Bed → Rise | 00:05 → 08:31 | — |
+| Deep sleep | 29% (2h 19min) | 20-60% |
+| Light sleep | **66%** (5h 14min) | <55% (High) |
+| REM sleep | **5%** (24 min) | 10-30% (Low) |
+| Deep continuity | 79 points | 70-100 |
+| Times woke | 1 | 0-1 |
+| Breathing quality | 98 points | 70-100 |
+| HRV | **112ms** | 78-136ms (Within range) |
+| Resting HR | 48 bpm | 48-59 bpm (Bottom of range) |
+| SpO2 | 98% | 97-99% |
+| Respiratory rate | 14 brpm | 12-16 brpm |
+| Score | 85 / 100 | Better than 94% |
+
+### HRV progression
+
+| Date | HRV | Context |
+|------|-----|---------|
+| Jul 29 | 140ms | Light dose, all-time high |
+| Aug 9 | **29ms** 🔴 | 5am drinking night — all-time low |
+| Aug 10 | 139ms | Recovery night after, above range |
+| Aug 11 | 118ms | Sober, late-ish bedtime (00:07), solid baseline |
+| **Aug 12** | **112ms** | Sober, 4th clean night, late bedtime (00:05), low REM |
+
+## Connected
+
+- [[Sleep/2026-08-11]]