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2026-07-22 20:27:57 +02:00
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+---
+date: 2026-07-13
+type: sleep
+tags: [sleep, recovery, late-night, diary-breakthrough]
+---
+
+# Sleep — 2026-07-13 (night of Jul 12→Jul 13)
+
+**6h 47min** (watch) / ~7h 47min (actual) · 01:13→08:00 (watch) / →~09:00 (actual) · REM: 16% · Deep: 25% · Light: 59% · HRV: 121ms · Resting HR: 51 · SpO₂: 98% · Score: 86/100
+
+> Bedtime was 01:13 — came in with racing thoughts about everything needing to be done. Got up, wrote in diary, made a concrete task list for today, and could finally fall asleep. 
+>
+> **The watch says I woke at 08:00, but I snoozed/dreamt until ~09:00.** It wasn't the deepest sleep but it was sleep — and I was dreaming during it. Actual sleep quality was surprisingly good for the late bedtime: HRV at 121ms (excellent, well within 78-132 range), resting HR at 51 (solid), SpO₂ 98%, breathing quality 98/100. Deep sleep continuity perfect at 100/100, zero wake-ups.
+>
+> The discovery: when the racing thoughts hit, getting up and *externalizing* them (diary → task list) breaks the loop completely. The abstract "I NEED to do everything" becomes a concrete "here are 3-4 things for tomorrow" — and the panic evaporates.
+
+## Connected
+
+- [[Runs/2026-07-13]]