Initial vault commit

2026-07-22 20:27:57 +02:00
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+---
+date: 2026-07-15
+type: sleep
+tags: [sleep, recovery, short-sleep, nap]
+---
+
+# Sleep — 2026-07-15
+
+**5h 52min** (watch) + **~50min nap** → ~6h 42min · 01:36→07:50 · REM: 19% · Deep: 23% · HRV: **93ms** · Resting HR: 54 · Score: 72/100
+
+## Details
+
+| Metric | Value | Status |
+|--------|-------|--------|
+| Bed time | 01:36 | Late |
+| Rise time | 07:50 | |
+| Night sleep | 5h 52min | Below average (ref: 6-10h) |
+| Post-wake nap | ~50 min | |
+| **Total sleep** | **~6h 42min** | |
+| Deep sleep | 1h 21min (23%) | Normal (20-60%) |
+| Light sleep | 3h 24min (58%) | **High** (ref: <55%) |
+| REM sleep | 1h 7min (19%) | Normal (10-30%) |
+| Times woke | 2 | Slightly above avg (ref: 0-1) |
+| Score | 72/100 | Better than 25% |
+| Deep continuity | 94 pts | Normal (70-100) |
+| Breathing quality | 98 pts | Normal (70-100) |
+| Avg HR | 54 bpm | Within range (49-59) |
+| HRV | 93 ms | Within range (78-132) |
+| SpO₂ | 98% | Within range (96-99) |
+| Respiratory rate | 15 brpm | Within range (12-16) |
+
+## Analysis
+
+Short night — only 5h 52min of watch-tracked sleep. Light sleep dominated at 58% (above the 55% reference), which is typical for short/restless nights — the body compensates for insufficient deep and REM with more light sleep. Woke up 2 times, slightly above the 0-1 reference.
+
+The post-wake nap of ~50 minutes is significant — it suggests your body was genuinely sleep-deprived and needed to catch up. Total sleep including the nap: ~6h 42min — still short of your usual 7-8h.
+
+HRV at 93ms is technically within range but notably below your sober baseline (110-135ms). This is the same HRV territory as your ~2-drink nights (94ms). Combined with the late bedtime (01:36), this points to either light drinking, high evening stimulation, or both. Resting HR at 54 is within your personal range but slightly elevated from your best (49).
+
+**Context:** Gutca described the prior day as "a hard day mentally, lot of clutter." Mental stress and rumination are well-established HRV suppressors — the same autonomic disruption as alcohol, just through a different pathway (high sympathetic tone from mental load rather than physiological recovery from toxins). The late bedtime + mental clutter + 2 wake-ups paint a picture of a brain that wouldn't shut off. This wasn't a drinking night — it was a stress night. Same HRV outcome, different cause.
+
+**Run impact:** Running on this level of sleep produced a 7'09" pace at 155 bpm — vs 6'30" at the same HR on Jul 5 with 8h sleep and HRV 135. That's a 39s/km efficiency penalty directly attributable to recovery debt.
+
+## Connected
+
+- [[Runs/2026-07-15]]