---
date: 2026-08-11
type: sleep
tags: [sleep, recovery, late-bedtime]
---

# Sleep — 2026-08-11

**6h 33min** · 00:07→06:40 · REM: 11% · Deep: 33% · HRV: 118 · Resting HR: 44 · Score: 84/100

> Sober, clean night — third consecutive substance-free night after the Aug 9 disaster (HRV 29ms) and the Aug 10 rebound (139ms). HRV at **118ms is back in the sober baseline zone** (110–135ms): not a spike, but a solid, stable recovery level. The body has fully bounced back from the weekend.
>
> Resting HR at **44 bpm is below his personal range (48–59)** — the lowest readings in recent logs, consistent with the strong parasympathetic state carrying over from the recovery night. Not alarming on its own; combined with HRV 118 it reads as deep cardiovascular relaxation, not fatigue.
>
> The one flag is timing: fell asleep at 00:07 and the watch itself flags that he's been going to bed late *multiple times in the past 7 days*. 6h 33min is under his usual 7–8h. The late bedtime wasn't idle scrolling though — he was up at 06:40 to run, so the trade was deliberate (sleep length → morning run). Gutca meditated after the evening chat, went to bed, then rolled around a while before actually falling asleep — some sleep latency, but the wind-down ritual worked: 0 wake-ups once asleep, deep sleep 33%, score 84.

## Details

| Metric | Value | Reference |
|--------|-------|-----------|
| Night sleep | 6h 33min | 6-10h |
| Bed → Rise | 00:07 → 06:40 | — |
| Deep sleep | 33% (2h 10min) | 20-60% |
| Light sleep | 56% (3h 39min) | <55% |
| REM sleep | 11% (44 min) | 10-30% |
| Deep continuity | 92 points | 70-100 |
| Times woke | 0 | 0-1 |
| Breathing quality | 98 points | 70-100 |
| HRV | **118ms** | 78-136ms (Within range) |
| Resting HR | **44 bpm** | 48-59 bpm (Below range) |
| SpO2 | 98% | 96-99% |
| Respiratory rate | 14 brpm | 12-16 brpm |
| Score | 84 / 100 | Better than 91% |

### HRV progression

| Date | HRV | Context |
|------|-----|---------|
| 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 |
| **Aug 11** | **118ms** | Sober, late-ish bedtime (00:07), solid baseline |

## Connected

- [[Runs/2026-08-11]]