Hermes Agent
45 lines
1.6 KiB
Markdown
45 lines
1.6 KiB
Markdown
---
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date: 2026-08-30
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type: health
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tags: [health, sleep, system]
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---
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# Sleep System
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> The anchor: wake time is non-negotiable, bedtime bends. Sleep IS the performance ceiling — every run PB sits on 7.5h+ nights.
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## Anchors
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| | Time |
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|---|---|
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| Wake (Mon–Fri) | 06:00 — doesn't move |
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| Wake (weekend) | 06:30–07:00 max (a 10:00 wake re-breaks the week) |
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| Lights out target | 22:30 (asleep ~22:45 → ~7.3h) |
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| Lights out floor | 23:30 — never past midnight on work nights |
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| Coffee cut-off | ~14:00 |
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## Wake mechanics
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- One alarm on the watch, no snooze ever. The decision is made at 21:30, not 06:00.
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- Watch charging ritual: plug in at ~21:30 (doubles as the wind-down cue).
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- Phone sleeps outside the bedroom (bathroom charger). Backup alarm there only until the watch reliably wakes you.
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## Ramp (the 50% rule applied to sleep)
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- Week 1 (Sep 1–7): wake 07:00 · lights out 23:45
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- Week 2 (Sep 8–14): wake 06:30 · lights out 23:15
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- Week 3+: wake 06:00 · lights out 22:30
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## Why
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- First half of the night = deep sleep = the recovery engine. Late bedtimes delete it (02:14 night → REM 7%).
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- PB evidence: Jul 5 (8h11, HRV 135) → 5.3 km PB · Jul 27 (8h44, HRV 135) → 3K PB · Jul 3 (7h28) → distance PB. Drinking night (6h42, HRV 71) → 1.56 km crash. 5 am night (4h33, HRV 29) → all-time low.
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- Pre-sleep racing thoughts are planning-driven → do tomorrow's 3–4 list in the notebook at ~21:30, before wind-down.
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- Saturday night is sacred (Sunday long run). Alcohol breaks the whole system — the drinking cutback IS the sleep fix.
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## Connected
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- [[Half-marathon-plan]]
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- [[Health/2026-05-28-labor]]
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- [[Health/supplements]]
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