---
date: 2026-07-20
type: sleep
tags: [sleep, recovery, deep-sleep-record, weed]
---

# Sleep — 2026-07-20

**8h 24min** · 23:33→08:56 · REM: 11% · Deep: **37%** 🔥 · HRV: **107ms** · Resting HR: 52 · Score: 90/100

## Details

| Metric | Value | Status |
|--------|-------|--------|
| Bed time | 23:33 | |
| Rise time | 08:56 | |
| Night sleep | 8h 24min | Normal (ref: 6-10h) |
| Deep sleep | 3h 6min (37%) | Normal (20-60%) — **highest ever** |
| Light sleep | 4h 24min (52%) | **Normal** (ref: <55%) |
| REM sleep | 54 min (11%) | Normal (10-30%) — low end |
| Times woke | 2 | High (ref: 0-1) |
| Score | 90/100 | Better than 99% 🏆 |
| Deep continuity | **100 pts** | Normal (70-100) — perfect |
| Breathing quality | 98 pts | Normal (70-100) |
| Avg HR | 52 bpm | Within range (49-58) |
| HRV | 107 ms | Within range (79-134) |
| SpO₂ | 97% | Within range (96-99) |
| Respiratory rate | 14 brpm | Within range (12-16) |

## Analysis

Best sleep score yet at 90 — top 1% of users. Deep sleep hit an all-time high of 37% (3h 6min actual), with deep continuity scoring a perfect 100. Light sleep finally normalized at 52% — the first night under the 55% threshold after a long streak of elevated light sleep.

**Weed effect:** Gutca reported getting "really high" the evening before. This explains the sleep architecture: cannabis is known to increase slow-wave (deep) sleep while suppressing REM. The 37% deep / 11% REM split is a textbook THC signature. The mid-night awakening (which the user confirmed) is a common rebound effect as THC metabolizes — but falling back asleep prevented significant disruption.

Despite the artificial architecture, recovery metrics were strong: HRV at 107ms (baseline), resting HR 52, SpO₂ 97%. The 2 wake-ups persist but don't impact overall quality — deep continuity at 100 proves sleep was uninterrupted during the deep phases where it mattered most.

**Run impact:** This sleep fueled a 3K PB — 3.01 km in 17:55 at 5'57" pace, beating the Jul 1 3K by 1:16 at only +3 bpm HR. The deep sleep delivered for physical recovery even though REM was shortchanged.

**Caveat:** While deep sleep is great for physical recovery, REM suppression over time impacts emotional regulation, memory consolidation, and learning. This isn't a sustainable sleep optimization strategy — but as a one-off, the acute recovery benefit is undeniable.

## Connected

- [[Runs/2026-07-20]]
- [[Sleep/2026-07-18]]