chore: vault auto-sync 2026-07-27 13:01:58

Sleep/2026-07-23.md

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+---
+date: 2026-07-23
+type: sleep
+tags: [sleep, recovery, alcohol, fröccs]
+---
+
+# Sleep — 2026-07-23
+
+**8h 5min** · 00:50→09:15 · REM: 11% · Deep: 25% · HRV: **111ms** · Resting HR: 51 · Score: 84/100
+
+> Fröccs night — moderate alcohol, solid sleep outcome. HRV at 111ms is right at the low end of the sober baseline (110-135ms), a huge improvement over hard-liquor nights (71-94ms). Deep sleep at 2h 1min (25%) is solid and within the 20-60% reference. Light sleep elevated at 64% (above 55% reference) — typical post-alcohol compensation where the body trades deep/REM continuity for lighter stages. REM suppressed at 11% (54 min actual) — alcohol reliably crushes REM. Woke 3 times (elevated vs 0-1 reference) but fell back asleep each time. Sleep continuity at 74 is technically normal but on the lower edge. Breathing quality remained excellent at 98, SpO₂ at 97%. The morning snoozing (9→10am) suggests some residual grogginess, but overall this was decent recovery — certainly enough to fuel a distance PB.
+
+| Metric | Value | Reference | Status |
+|--------|-------|-----------|--------|
+| Duration | 8h 5min | 6-10h | Normal |
+| Deep sleep | 2h 1min (25%) | 20-60% | Normal |
+| Light sleep | 5h 10min (64%) | <55% | **High** ⚠️ |
+| REM sleep | 54min (11%) | 10-30% | Normal (low edge) |
+| Times woke | 3 times | 0-1 | **High** ⚠️ |
+| Sleep continuity | 74 pts | 70-100 | Normal |
+| Breathing quality | 98 pts | 70-100 | Normal |
+| Avg HR | 51 bpm | 49-58 | Normal |
+| Avg HRV | 111 ms | 78-133 | Normal |
+| Avg SpO₂ | 97% | 96-99 | Normal |
+| Resp. rate | 13 brpm | 12-16 | Normal |
+
+## Connected
+
+- [[Runs/2026-07-23]]