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+---
+date: 2026-09-07
+type: sleep
+tags: [sleep, partial-data, heavy-night, hrv-extreme-low]
+---
+
+# Sleep — 2026-09-07
+
+**~4h** · got home very late → woke for home office · HRV: **32** · *(chat-reported Sep 7 evening — no screenshot)*
+
+> "Yesterday night i slept 4 hours and my avg hrv was 32 ms. Xdd got home really late, woke up for home office."
+
+**Interpretation:** 32ms = near all-time low (the Aug record is 29ms on a 5am/4.5h night). The Sunday "kinda" night was the real thing — or the lateness did it solo. Whatever the split, this receipt is what cut Tuesday's bonus run. One night later (Sep 8): 145ms — see [[Sleep/2026-09-08]] for the rebound.
+
+## Connected
+
+- [[Sleep/2026-09-06]] (night before — long-run day, 0% beers, illness)
+- [[Sleep/2026-09-08]] (the rebound night)
diff --git a/Sleep/2026-09-08.md b/Sleep/2026-09-08.md
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+---
+date: 2026-09-08
+type: sleep
+tags: [sleep, early-bedtime, hrv-above-range, rebound]
+---
+
+# Sleep — 2026-09-08
+
+**8h 40min** · 22:59→07:40 · REM: 7% · Deep: 22% · HRV: **145** · Resting HR: 48 · Woke: 1× · Score: 79/100
+
+> "HRV was higher than ever today." — the Tuesday-morning rebound after Monday's 32ms low.
+
+**Interpretation:** The crash-and-bounce in 24 hours: **32ms (Sep 7) → 145ms (Sep 8) — a tie with the Sep 2 all-time high (145ms), back ABOVE the watch's personal range (77–137ms)**. Bedtime 22:59 (pre-midnight, the cleanest high-HRV lever) on a sober night, 8h40 of sleep, resting HR 48 at the very bottom of range — the textbook recovery shape after the 4h/32ms Sunday-night bill. The 22:59 bedtime is the same lever that produced the Sep 2 record (23:50).
+
+The oddity is the architecture: **score only 79, REM 7% (Low, ref 10–30%) and light sleep 71% (High, ref <55%)** — 38 min of REM on an 8h40 night. This is what debt-repayment nights look like: the body spent the night on repair (deep 22%, continuity 78) and shorted dreaming. The REM deficit is the hangover of the alcohol night two nights back, still working through. HRV says recovered; the sleep stages say one more clean night before calling it fully settled.
+
+| Metric | Value | Reference |
+|--------|-------|-----------|
+| Night sleep | **8h 40min** | 6-10h (Normal) |
+| Bed → Rise | 22:59 → 07:40 | — |
+| Deep sleep | 22% (1h 55min) | 20-60% (Normal) |
+| Light sleep | 71% (6h 7min) | <55% (High) |
+| REM sleep | 7% (38min) | 10-30% (Low) |
+| Deep sleep continuity | 78 points | 70-100 (Normal) |
+| Times woke | 1 time | 0-1 (Normal) |
+| Breathing quality | 98 points | 70-100 (Normal) |
+| HRV | **145ms** | 77-137ms (**Above range**) |
+| Resting HR | **48 bpm** | 48-58 bpm (Within range, bottom) |
+| SpO2 | 98% | 97-99% (Within range) |
+| Respiratory rate | 13 brpm | 12-16 brpm (Within range) |
+| Score | 79 / 100 | Better than 64% |
+
+### HRV progression
+
+| Date | HRV | Context |
+|------|-----|---------|
+| Sep 4 | 111ms | Sober, sleep onset 02:11, 5h45 |
+| Sep 5 | 98ms | Sober, 23:15 bed, 10h17 debt-repayment sleep, deep 39% |
+| Sep 6 | 74ms | 0% beers ×4, home late 01:11, residual illness — infection signature |
+| Sep 7 | **32ms** | Heavy night, ~4h sleep — near all-time low (chat-reported, no screenshot) |
+| **Sep 8** | **145ms** 🚀 | Sober, bed 22:59, 8h40, resting HR 48 — ties Sep 2 all-time high |
+
+## Connected
+
+- [[Sleep/2026-09-07]] (the 32ms low this bounces from)
+- [[Sleep/2026-09-02]] (the other 145ms night — same lever: pre-midnight sober bedtime)