---
date: 2026-07-18
type: sleep
tags: [sleep, recovery, good-sleep]
---

# Sleep — 2026-07-18

**8h 33min** · 00:32→09:16 · REM: 13% · Deep: 31% · HRV: **116ms** · Resting HR: 52 · Score: 87/100

## Details

| Metric | Value | Status |
|--------|-------|--------|
| Bed time | 00:32 | |
| Rise time | 09:16 | |
| Night sleep | 8h 33min | Normal (ref: 6-10h) |
| Deep sleep | 2h 40min (31%) | Normal (20-60%) |
| Light sleep | 4h 46min (56%) | High (ref: <55%) |
| REM sleep | 1h 7min (13%) | Normal (10-30%) |
| Times woke | 2 | High (ref: 0-1) |
| Score | 87/100 | Better than 98% |
| Deep continuity | 85 pts | Normal (70-100) |
| Breathing quality | 98 pts | Normal (70-100) |
| Avg HR | 52 bpm | Within range (49-58) |
| HRV | 116 ms | Within range (78-133) |
| SpO₂ | 98% | Within range (96-99) |
| Respiratory rate | 15 brpm | Within range (12-16) |

## Analysis

This is a textbook recovery night. 8h 33min of sleep with HRV back at 116ms — solidly in the sober baseline range (110-135ms). Deep sleep at 31% (2h 40min of actual deep sleep) is excellent and well above the Jul 15 sleep (23%, only 1h 21min). Resting HR at 52 is back to normal range.

The only minor flag is light sleep at 56% — barely above the 55% reference. Given the deep sleep was so strong, this isn't concerning. The 2 wake-ups persist (consistent pattern across most nights) but don't seem to impact overall recovery quality.

This is the polar opposite of the Jul 14→15 sleep (5h 52min · HRV 93 · Score 72) — whatever you did differently between these two nights, it worked. Three days of recovery between runs may have helped as well.

**Run impact:** Running on full recovery showed: 2.01 km at 6'08" pace with 147 bpm avg and VO₂Max bumping to 42. Clean, efficient output — exactly what proper sleep enables.

## Connected

- [[Runs/2026-07-18]]
- [[Sleep/2026-07-15]]