---
date: 2026-09-19
type: sleep
tags: [sleep, recovery, alcohol, short-sleep]
---

# Sleep — 2026-09-19

**5h 30min** · 01:36→07:28 · REM: 17% · Deep: 26% · HRV: **63** · Resting HR: 57 · Woke: 1× · Score: 77/100

> 1.5 bottles of wine the night before, bed 01:36. HRV crashed to 63ms — below his personal range (78–137) and well under the sober 110–135 baseline — on a short 5h30 night.

**Interpretation:** The headline is alcohol, plain and simple. HRV **63ms** is in the *critical* tier (<78ms) — the worst number since the all-time-low 29ms crash (heavy drinking + 4.5h sleep back in Aug), and below even the usual heavy-drinking band (~71ms). Resting HR 57 is pinned at the very top of his personal range (47–57), the classic alcohol signature. Bed 01:36 is also the latest bedtime in weeks, so the night stacks three of the four HRV killers at once: heavy alcohol, late onset, and short duration.

The one mercy is **architecture**: deep 26% and REM 17% are both dead normal, and light 57% is only mildly high (ref <55%). The body didn't fragment the way a stress night would — it just got short, boozy sleep. Score 77 (better than 51%) is right at the population median, which is what "5h30 + alcohol" buys you.

| Metric | Value | Reference |
|--------|-------|-----------|
| Night sleep | **5h 30min** | 6-10h (**Below average**) |
| Bed → Rise | 01:36 → 07:28 | — |
| Deep sleep | 26% (1h 25min) | 20-60% (Normal) |
| Light sleep | **57% (3h 9min)** | <55% (**High**) |
| REM sleep | 17% (56min) | 10-30% (Normal) |
| Deep sleep continuity | 82 points | 70-100 (Normal) |
| Times woke | 1 time | 0-1 (Normal) |
| Breathing quality | 98 points | 70-100 (Normal) |
| HRV | **63ms** | 78-137ms (**Below range**) |
| Resting HR | 57 bpm | 47-57 bpm (Within range, high) |
| SpO2 | 98% | 97-99% (Within range) |
| Respiratory rate | 15 brpm | 13-16 brpm (Within range) |
| Score | 77 / 100 | Better than 51% of users |

### HRV / RHR progression

| Date | HRV | RHR | Context |
|------|-----|-----|---------|
| Sep 13 | 119ms | **47** | Rebound night, bed 23:39, 9h27 |
| 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 |

## Connected

- [[Hikes/2026-09-19]] (the 14.67 km hike done on this little sleep)
- [[Sleep/2026-09-18]] (the clean 127ms night this follows)