---
date: 2026-09-16
type: sleep
tags: [sleep, nicotine-withdrawal, 2-beers, fragmented]
---

# Sleep — 2026-09-16

**6h 37min** · 00:18→07:08 · REM: 13% · Deep: 27% · HRV: **98** · Resting HR: 54 · Woke: 2× · Score: **82/100**

> Two beers last night, but — one week off smoking — the HRV didn't dip the way it used to. Bad sleep as a withdrawal side effect: insomnia, fragmented, rolling in bed.

**Interpretation:** The headline is the resilience, not the score. HRV **98ms sits inside the personal range (78–137)** on a night with two beers *and* nicotine-withdrawal insomnia — before quitting, that same two-beer input reliably landed him in the 71–94ms trough (Jul 8: 71, Jul 10: 94). The smoking cessation is already showing up as a faster-recovering nervous system. The cost is in the architecture and the resting HR: **2 wake-ups (High vs the 0–1 reference)**, light sleep 60% (high — the "rolling in bed" is real), and **RHR 54 bpm, the highest reading in the last eight logged nights** (recent band 47–50). That is sympathetic withdrawal stress — the body idling a notch higher while it learns to sleep without nicotine. Deep 27% and REM 13% are both healthy, so the sleep that happened was decent; it just kept getting interrupted. This is textbook early withdrawal: it peaks around weeks 1–2 and settles by ~3–4. Nothing here needs a fix — it needs patience.

| Metric | Value | Reference |
|--------|-------|-----------|
| Night sleep | 6h 37min | 6-10h (Normal) |
| Bed → Rise | 00:18 → 07:08 | — |
| Deep sleep | 27% (1h 46min) | 20-60% (Normal) |
| Light sleep | **60% (3h 58min)** | <55% (**High**) |
| REM sleep | 13% (53min) | 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 | 54 bpm | 47-57 bpm (Within range, top) |
| SpO2 | 97% | 97-99% (Within range) |
| Respiratory rate | 15 brpm | 13-16 brpm (Within range) |
| Score | 82 / 100 | Better than 82% of users |

### HRV / RHR progression

| Date | HRV | RHR | Context |
|------|-----|-----|---------|
| Sep 8 | **145ms** 🚀 | 48 | Sober, bed 22:59 — all-time high |
| Sep 9 | 127ms | 50 | Sober, bed 00:25 |
| Sep 10 | 123ms | 49 | Sober, bed 00:10 — best score yet (91) |
| Sep 13 | 119ms | **47** | Rebound night, bed 23:39, 9h27 |
| **Sep 16** | **98ms** | 54 | 2 beers + nicotine withdrawal, bed 00:18 |

## Connected

- [[Runs/2026-09-16]] (the break-in run this night powered — held up fine, mild achilles at km 2)
- [[Sleep/2026-09-13]] (the 119ms rebound this follows)
- [[Sleep/2026-09-08]] (the 145ms pre-midnight record)