---
date: 2026-09-06
type: sleep
tags: [sleep, late-bedtime, hrv-below-range, long-run-morning]
---

# Sleep — 2026-09-06

**9h 7min** · 01:11→10:21 · REM: 20% · Deep: 31% · HRV: 74 · Resting HR: 58 · Woke: 1× · Score: 86/100

> *(No subjective night note yet — the sleep screenshot came with the morning message. Context known: the sacred Saturday night landed at 01:11, ~2h past the ~23:00 target.)*

**Interpretation (updated with post-hoc context):** The sacred night broke — bedtime **01:11**, rise 10:21 — and HRV **74ms sits BELOW his personal range (77–136)** with resting HR 58 at the top. But the morning-after disclosure resolves the cause, and it is NOT alcohol: **4 × 0% beers** (no alcohol), home late, "nothing ordinary" — plus **residual illness creeping back** (temperature dysregulation, hot/freezing spells; still coughing up mucus). His own framework predicted this shape: alcohol-free late nights land at the bottom of range (~78ms, Aug beach night); the illness adds the rest. The Sep 4 counterexample (sober 02:11 → 111ms) still holds — so this 74 is the **infection signature, not the drinking signature**. The week's load (zone-4 Friday in heat) + sleep debt (145 → 111 → 98) opened the immune window and the late-August illness re-flared. The 0% beer experiment itself worked — this is what an alcohol-free night looks like while the body is fighting something.

Architecture was again rescued by duration: 9h07 (Normal), deep 31% (2h 48min), REM 20%, light 49%, deep continuity 88, breathing 98, SpO2 98. Score 86 / "Better than 96%" is cosmetic — the HRV/resting-HR pair tells the recovery story, and it is an active-infection story.

**Decision — the long run is postponed, not cancelled:** below-neck symptoms (productive cough, temperature dysregulation) + HRV below range + resting HR at top = the neck rule says **no run today**; a 45+ min effort at 22°C noon heat on a thermoregulation-struggling body buys nothing and taxes an immune system already overspent. Rest protocol today: fluids, skip the caffeine, early night (~23:00 — redeeming the sacred night one day late). Then a **symptom-gated Monday morning call**: temp normal + cough drying + HRV trending back toward range → easy 5–6 km as the shifted long run (16°C, HO morning, the week keeps its 3-run floor); still symptomatic → rest again, Wednesday's 3 km starts the week and week 1 repeats. The plan bends; the floor doesn't.

**Post-hoc update (13:05 — he ran anyway):** Gutca overrode the rest call and completed the 6.07 km long run in the 13:05 slot. The data is the predicted signature: avg HR 157 with 22 min anaerobic at an unremarkable 6'55\" pace — the infection tax the neck rule exists to avoid. Logged as-is, no judgment; full read in [[Runs/2026-09-06]]. Consequence to watch: this is the second hot-effort day this week (after Friday's 5.04), and tonight is a drinking night — Monday's HRV will show the compounding, and Wednesday's easy 3.5 km is the real recovery run.

## Details

| Metric | Value | Reference |
|--------|-------|-----------|
| Night sleep | **9h 7min** | 6-10h (Normal) |
| Bed → Rise | 01:11 → 10:21 | — |
| Deep sleep | 31% (2h 48min) | 20-60% (Normal) |
| Light sleep | 49% (4h 26min) | <55% (Normal) |
| REM sleep | 20% (1h 53min) | 10-30% (Normal) |
| Deep sleep continuity | 88 points | 70-100 (Normal) |
| Times woke | 1 time | 0-1 (Normal) |
| Breathing quality | 98 points | 70-100 (Normal) |
| HRV | **74ms** | 77-136ms (**Below range**) |
| Resting HR | **58 bpm** | 48-58 bpm (Within range, top) |
| SpO2 | 98% | 97-99% (Within range) |
| Respiratory rate | 15 brpm | 12-16 brpm (Within range) |
| Score | 86 / 100 | Better than 96% |

### HRV progression

| Date | HRV | Context |
|------|-----|---------|
| Aug 29 | 106ms | Sick week, late bedtime (02:14) |
| Sep 2 | **145ms** 🚀 | Sober, bed before midnight (23:50) — all-time high |
| Sep 4 | 111ms | Sober, sleep onset 02:11, 5h45 |
| Sep 5 | 98ms | Sober, 23:15 bed, 10h17 debt-repayment sleep, deep 39% |
| **Sep 6** | **74ms** | 0% beers ×4, home late 01:11, residual illness (temp dysregulation, cough) — infection signature |

## Connected

- [[Sleep/2026-09-05]] (the debt-repayment night whose dividend didn't arrive)
- [[Runs/2026-09-06]] (Sunday long run — **ran anyway** at 13:05 despite the rest call: 6.07 km, 157 bpm avg, 22 min anaerobic. The recommendation stood; the override is logged as-is.)