50 lines
2.2 KiB
Markdown
50 lines
2.2 KiB
Markdown
---
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date: 2026-08-09
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type: sleep
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tags: [sleep, alcohol, short-sleep, hrv-low]
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---
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# Sleep — 2026-08-09
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**4h 33min** · 05:12→09:45 · REM: 24% · Deep: 29% · HRV: **29ms** 🔴 · Resting HR: 72 bpm · Score: 74/100
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> The 5am drinking night (Sat night → Sun morning). Bed at 05:12, up at 09:45 — 4h33min, less than half the reference range. **HRV at 29ms is the lowest ever recorded — by a wide margin** (previous worst: 71ms on the Jul 8 heavy drinking night). Resting HR at 72 bpm is 23 bpm above the 48-59 personal range. This is the classic alcohol-hangover cardiovascular signature: sympathetic overdrive, body still processing the night's intake through the measured window.
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>
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> Paradoxically, the sleep *structure* for the hours logged was normal: REM 24% (1h 5min), deep 29% (1h 20min), light 47%, 0 wake-ups, breathing quality 100, SpO2 98%. The body packed a structurally fine 4.5h — there just wasn't nearly enough of it, and the cardiovascular system was clearly hammered (HRV 29ms, HR 72).
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>
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> Score 74 / better than 33% — the watch called it below-average, and the HRV/HR pair is the loudest warning signal in Gutca's entire sleep history. This is what a 5am drinking night costs.
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## Details
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| Metric | Value | Reference |
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|--------|-------|-----------|
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| Night sleep | 4h 33min | 6-10h (Below average) |
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| Bed → Rise | 05:12 → 09:45 | — |
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| Deep sleep | 29% (1h 20min) | 20-60% |
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| Light sleep | 47% (2h 8min) | <55% |
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| REM sleep | 24% (1h 5min) | 10-30% |
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| Deep continuity | 80 points | 70-100 |
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| Times woke | 0 | 0-1 |
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| Breathing quality | 100 points | 70-100 |
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| HRV | **29ms** 🔴 | 77-135ms (Far below range) |
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| Resting HR | **72 bpm** 🔴 | 48-59 bpm (Above range) |
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| SpO2 | 98% | 96-99% |
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| Respiratory rate | 16 brpm | 12-16 brpm |
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| Score | 74 / 100 | Better than 33% |
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### HRV progression
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| Date | HRV | Context |
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|------|-----|---------|
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| Jul 5 | 135ms | Sober, clean night |
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| Jul 20 | 107ms | Heavy weed |
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| Jul 23 | 111ms | Post-fröccs |
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| Jul 27 | 135ms | First sober night post-festival |
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| Jul 29 | 140ms | Light dose, all-time high |
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| **Aug 9** | **29ms** 🔴 | 5am drinking night — all-time low |
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| Aug 10 | 139ms | Recovery night after |
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## Connected
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- [[Sleep/2026-08-10]]
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