---
date: 2026-09-05
type: sleep
tags: [sleep, recovery, debt-repayment, deep-rebound, pre-midnight]
---

# Sleep — 2026-09-05

**10h 17min** · 23:15→09:59 · REM: 15% · Deep: 39% · HRV: 98 · Resting HR: 56 · Woke: 2× · Score: 78/100

> "After a week of not sleeping enough and yesterdays run, almost 11 hours in bed." Sober. Bedtime 23:15 — pre-midnight again, the lever working — and slept until 09:59: 10h 44min in bed, 10h 17min tracked.

**Interpretation:** This is textbook **sleep-debt repayment** — and it was earned, not indulged. The architecture says it all: **deep sleep 4h 02min (39%)**, the largest deep block in the log, with deep-sleep continuity at a perfect 100. After sleep restriction, the body repays deep sleep (SWS) first and hardest — that's the physical repair shift running at full power, repairing a week of short nights plus Friday's 5 km in the heat. REM 15% (1h 31min) normal, light 46% normal, breathing quality 98. The **score docked to 78 for two cosmetic reasons** — duration above the 6-10h reference and 2 wake-ups — which is the watch missing the point: one long sleep after a debt week is the prescription, not a violation. Ignore its "sleeping in affects your rhythm" lecture; that risk only exists if the late rise becomes the pattern. Tonight returns to the normal rhythm.

**The honest caveat — recovery is mid-flight, not finished:** HRV **98ms** (lowest sober reading since Aug 12's 112) and resting HR **56** (top of range, vs 48 on the Sep 2 record night) show the autonomic bill from the week is still being paid — yesterday's zone-4-heavy run in 28°C heat was real stress, and last night's deep-sleep marathon was the body's answer. Expect tomorrow's (Sunday) morning read to look cleaner if tonight lands ~23:00. The trajectory across nights: 145 (Sep 2, rested) → 111 (Sep 4, short) → 98 (Sep 5, repaying) — this is the dip mid-recovery, not a new baseline.

**Role in the week:** this sleep sits between Friday's run and Sunday's 6 km long run — it's the refuel that makes Sunday safe. Rest day today; legs should feel the deep-sleep dividend tomorrow.

## Details

| Metric | Value | Reference |
|--------|-------|-----------|
| Night sleep | **10h 17min** | 6-10h (High — earned) |
| Bed → Rise | 23:15 → 09:59 | — |
| Deep sleep | **39% (4h 02min)** 🔥 | 20-60% (Normal) |
| Light sleep | 46% (4h 44min) | <55% (Normal) |
| REM sleep | 15% (1h 31min) | 10-30% (Normal) |
| Deep sleep continuity | **100 points** | 70-100 (Normal) |
| Times woke | 2 times | 0-1 (High) |
| Breathing quality | 98 points | 70-100 (Normal) |
| HRV | **98ms** | 78-137ms (Within range) |
| Resting HR | **56 bpm** | 47-57 bpm (Within range, top) |
| SpO2 | 98% | 97-99% (Within range) |
| Respiratory rate | 15 brpm | 12-16 brpm (Within range) |
| Score | 78 / 100 | Better than 57% |

### 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% |

## Connected

- [[Runs/2026-09-04]] (the debt this sleep is repaying)
- Runs/2026-09-06 (Sunday 6 km long run — the dividend)