---
date: 2026-08-10
type: sleep
tags: [sleep, recovery, naps]
---

# Sleep — 2026-08-10

**8h 32min** · 00:24→09:19 · REM: 7% · Deep: 38% · HRV: **139ms** 🟢 · Resting HR: 49 bpm · Score: 87/100

> Recovery night after a brutal weekend. The 5am drinking night (see [[Sleep/2026-08-09]]) crushed HRV to **29ms — the lowest ever recorded** — with resting HR at 72 bpm. This night the body rebounded hard: 8h32min, deep sleep at 38% (3h 15min) — physical debt paid back. HRV at **139ms is the second-highest ever recorded** (140ms all-time high on Jul 29), sitting *above* the personal range of 78-136ms — full parasympathetic rebound once the system was clean.
>
> REM is the odd one out: only 7% (33 min). Classic post-deprivation pattern — the body prioritizes deep sleep first, and REM debt gets paid back *during the day*. Gutca reported napping a lot, struggling to wake, and dreaming heavily at the end of naps (couldn't recall the dreams) — that's daytime REM rebound, not a bug. Sleep inertia on top of a 09:19 wake made the morning feel heavier than the numbers suggest.
>
> **The cleanest takeaway — the contrast is everything:** drinking night (Aug 9) = HRV 29ms · HR 72 bpm · 4h33. Sober night (Aug 10) = HRV 139ms · HR 49 bpm · 8h32. That gap is the measured cost of a 5am drinking night — the worst recovery signal in Gutca's entire logged history. The good news: one clean night restored HRV to near-record levels, so recovery capacity is fully intact. The frequency of drinking/late nights is the pattern to cut, not the substance alone.

## Details

| Metric | Value | Reference |
|--------|-------|-----------|
| Night sleep | 8h 32min | 6-10h |
| Bed → Rise | 00:24 → 09:19 | — |
| Deep sleep | 38% (3h 15min) | 20-60% |
| Light sleep | 55% (4h 44min) | <55% |
| REM sleep | **7%** (33 min) | 10-30% |
| Deep continuity | 83 points | 70-100 |
| Times woke | 2 | 0-1 |
| Breathing quality | 98 points | 70-100 |
| HRV | **139ms** 🟢 | 78-136ms (Above range!) |
| Resting HR | 49 bpm | 48-59 bpm |
| SpO2 | 97% | 96-99% |
| Respiratory rate | 14 brpm | 12-16 brpm |
| Score | 87 / 100 | Better than 98% |
| Daytime naps | Several (self-reported, dreaming at end) | ~ |

### 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, above range |

## Connected

- [[Sleep/2026-08-09]]
- [[Runs/2026-07-29]]