---
date: 2026-08-09
type: sleep
tags: [sleep, alcohol, short-sleep, hrv-low]
---

# Sleep — 2026-08-09

**4h 33min** · 05:12→09:45 · REM: 24% · Deep: 29% · HRV: **29ms** 🔴 · Resting HR: 72 bpm · Score: 74/100

> The 5am drinking night (Sat night → Sun morning). Bed at 05:12, up at 09:45 — 4h33min, less than half the reference range. **HRV at 29ms is the lowest ever recorded — by a wide margin** (previous worst: 71ms on the Jul 8 heavy drinking night). Resting HR at 72 bpm is 23 bpm above the 48-59 personal range. This is the classic alcohol-hangover cardiovascular signature: sympathetic overdrive, body still processing the night's intake through the measured window.
>
> Paradoxically, the sleep *structure* for the hours logged was normal: REM 24% (1h 5min), deep 29% (1h 20min), light 47%, 0 wake-ups, breathing quality 100, SpO2 98%. The body packed a structurally fine 4.5h — there just wasn't nearly enough of it, and the cardiovascular system was clearly hammered (HRV 29ms, HR 72).
>
> Score 74 / better than 33% — the watch called it below-average, and the HRV/HR pair is the loudest warning signal in Gutca's entire sleep history. This is what a 5am drinking night costs.

## Details

| Metric | Value | Reference |
|--------|-------|-----------|
| Night sleep | 4h 33min | 6-10h (Below average) |
| Bed → Rise | 05:12 → 09:45 | — |
| Deep sleep | 29% (1h 20min) | 20-60% |
| Light sleep | 47% (2h 8min) | <55% |
| REM sleep | 24% (1h 5min) | 10-30% |
| Deep continuity | 80 points | 70-100 |
| Times woke | 0 | 0-1 |
| Breathing quality | 100 points | 70-100 |
| HRV | **29ms** 🔴 | 77-135ms (Far below range) |
| Resting HR | **72 bpm** 🔴 | 48-59 bpm (Above range) |
| SpO2 | 98% | 96-99% |
| Respiratory rate | 16 brpm | 12-16 brpm |
| Score | 74 / 100 | Better than 33% |

### HRV progression

| Date | HRV | Context |
|------|-----|---------|
| Jul 5 | 135ms | Sober, clean night |
| Jul 20 | 107ms | Heavy weed |
| Jul 23 | 111ms | Post-fröccs |
| Jul 27 | 135ms | First sober night post-festival |
| Jul 29 | 140ms | Light dose, all-time high |
| **Aug 9** | **29ms** 🔴 | 5am drinking night — all-time low |
| Aug 10 | 139ms | Recovery night after |

## Connected

- [[Sleep/2026-08-10]]