Sleep: 2026-09-20 — repayment night, HRV 63→126ms, bed 22:33, 9h41

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 date: 2026-09-20
 type: sleep
 tags: [sleep, recovery, repayment, alcohol-rebound]
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 # Sleep — 2026-09-20
 **9h 41min** · 22:33→08:15 · REM: 7% · Deep: 19% · HRV: **126** · Resting HR: 49 · Woke: 1× · Score: 79/100
 > The repayment night. After the 1.5-bottle crash (HRV 63), bed went back to 22:33 and the body grabbed 9h41 — HRV snapped straight to 126ms and RHR back to 49. Autonomic recovery complete; stage balance still settling.
 **Interpretation:** The cardiovascular system is fully recovered — that's the headline. HRV **63 → 126ms**, dead centre of his sober 110–135 baseline, and RHR **57 → 49 bpm**, back to his excellent low. The two levers that made it happen were both pulled: bed **22:33** (pre-midnight — the bedtime-ceiling effect, worth ~20ms on its own) and **9h41min** of sleep (the body collecting on the debt from the wine night plus the 5-hour hike). Score 79 (better than 64%).
 The soft spot is **architecture, not recovery**. Light sleep is 74% (High, ref <55%), deep is 19% (Low, ref 20–60%), and REM is 7% / 40min (Low, ref 10–30%). It's a long, extremely continuous night (continuity 96, one wake-up) that stayed light-heavy — the body chose *quantity* (a huge, unbroken light-sleep block) over *quality* (deep + REM). That's the lingering after-effect of the alcohol still suppressing deep consolidation, plus the physical fatigue of the hike competing for the same repair window. Absolute deep (1h 52min) is actually fine — it's just diluted by the 9h41 total. REM is the real shortfall at 40min.
 The repair/repayment signature isn't quite complete yet (deep-heavy + REM ≤9% would be the full version) — this is the autonomic half done, the stage-balance half still owed. One more normal night should finish it.
 | Metric | Value | Reference |
 |--------|-------|-----------|
 | Night sleep | 9h 41min | 6-10h (Normal) |
 | Bed → Rise | 22:33 → 08:15 | — |
 | Deep sleep | **19% (1h 52min)** | 20-60% (**Low**) |
 | Light sleep | **74% (7h 9min)** | <55% (**High**) |
 | REM sleep | **7% (40min)** | 10-30% (**Low**) |
 | Deep sleep continuity | 96 points | 70-100 (Normal) |
 | Times woke | 1 time | 0-1 (Normal) |
 | Breathing quality | 98 points | 70-100 (Normal) |
 | HRV | 126ms | 78-137ms (Within range) |
 | Resting HR | 49 bpm | 47-57 bpm (Within range, low) |
 | SpO2 | 98% | 97-99% (Within range) |
 | Respiratory rate | 14 brpm | 13-16 brpm (Within range) |
 | Score | 79 / 100 | Better than 64% of users |
 ### HRV / RHR progression
 | Date | HRV | RHR | Context |
 |------|-----|-----|---------|
 | Sep 16 | 98ms | 54 | 2 beers + nicotine withdrawal, bed 00:18 |
 | Sep 18 | 127ms | **47** | First big sleep post-quit, bed 23:07 |
 | Sep 19 | **63ms** | 57 | 1.5 bottles wine, bed 01:36, 5h30 |
 | **Sep 20** | **126ms** | **49** | Repayment, bed 22:33, 9h41 |
 ## Connected
 - [[Hikes/2026-09-19]] (the 14.67 km hike this night recovered from)
 - [[Sleep/2026-09-19]] (the wine crash this rebounds from — HRV 63 → 126)