29 lines
1.6 KiB
Markdown
29 lines
1.6 KiB
Markdown
---
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date: 2026-07-23
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type: sleep
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tags: [sleep, recovery, alcohol, fröccs]
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---
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# Sleep — 2026-07-23
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**8h 5min** · 00:50→09:15 · REM: 11% · Deep: 25% · HRV: **111ms** · Resting HR: 51 · Score: 84/100
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> Fröccs night — moderate alcohol, solid sleep outcome. HRV at 111ms is right at the low end of the sober baseline (110-135ms), a huge improvement over hard-liquor nights (71-94ms). Deep sleep at 2h 1min (25%) is solid and within the 20-60% reference. Light sleep elevated at 64% (above 55% reference) — typical post-alcohol compensation where the body trades deep/REM continuity for lighter stages. REM suppressed at 11% (54 min actual) — alcohol reliably crushes REM. Woke 3 times (elevated vs 0-1 reference) but fell back asleep each time. Sleep continuity at 74 is technically normal but on the lower edge. Breathing quality remained excellent at 98, SpO₂ at 97%. The morning snoozing (9→10am) suggests some residual grogginess, but overall this was decent recovery — certainly enough to fuel a distance PB.
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| Metric | Value | Reference | Status |
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|--------|-------|-----------|--------|
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| Duration | 8h 5min | 6-10h | Normal |
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| Deep sleep | 2h 1min (25%) | 20-60% | Normal |
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| Light sleep | 5h 10min (64%) | <55% | **High** ⚠️ |
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| REM sleep | 54min (11%) | 10-30% | Normal (low edge) |
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| Times woke | 3 times | 0-1 | **High** ⚠️ |
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| Sleep continuity | 74 pts | 70-100 | Normal |
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| Breathing quality | 98 pts | 70-100 | Normal |
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| Avg HR | 51 bpm | 49-58 | Normal |
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| Avg HRV | 111 ms | 78-133 | Normal |
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| Avg SpO₂ | 97% | 96-99 | Normal |
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| Resp. rate | 13 brpm | 12-16 | Normal |
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## Connected
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- [[Runs/2026-07-23]] |