Hermes Agent
49 lines
2.9 KiB
Markdown
49 lines
2.9 KiB
Markdown
---
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date: 2026-09-18
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type: sleep
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tags: [sleep, recovery, quit-smoking-milestone, first-big-sleep]
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---
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# Sleep — 2026-09-18
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**8h 24min** · 23:07→07:32 · REM: 8% · Deep: 28% · HRV: **127** · Resting HR: 47 · Woke: 1× · Score: **89/100**
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> First big sleep since quitting smoking (nine days off). HRV 127ms and RHR 47 bpm are both back to his clean baseline, sleep is long and (mostly) continuous, and bedtime was pre-midnight.
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**Interpretation:** The headline is a full autonomic reset. HRV jumped **98 → 127ms** — back inside his sober 110–135 baseline — and resting HR dropped **54 → 47 bpm**, the same excellent low he logged on Sep 13, on the first genuinely long, pre-midnight, mostly-continuous night since quitting. Bed 23:07 is the first pre-midnight bedtime since the Sep 8 record (22:59 → 145ms), and it did its usual thing: recovery quality snapped straight back to baseline. Score 89 (better than 99% of users) on 8h24 and only one wake-up — versus the 6h37 / 2-wake-up / HRV-98 withdrawal night two days ago. This is the nervous system proving it no longer needs nicotine to get a night.
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The one flag is **architecture, not recovery**: light sleep 64% is still High (ref <55%) and REM is 8% (Low, ref 10–30%) — the watch itself calls the REM out. A week of withdrawal fragmentation left the night light-heavy and dream-short even now that it's long. The autonomic system is fixed (HRV/RHR); the sleep-stage balance just needs another night or two to settle. REM under ~10% is only worth acting on if it's still there past the weekend.
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| Metric | Value | Reference |
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|--------|-------|-----------|
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| Night sleep | 8h 24min | 6-10h (Normal) |
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| Bed → Rise | 23:07 → 07:32 | — |
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| Deep sleep | 28% (2h 21min) | 20-60% (Normal) |
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| Light sleep | **64% (5h 22min)** | <55% (**High**) |
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| REM sleep | **8% (41min)** | 10-30% (**Low**) |
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| Deep sleep continuity | 75 points | 70-100 (Normal) |
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| Times woke | 1 time | 0-1 (Normal) |
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| Breathing quality | 98 points | 70-100 (Normal) |
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| HRV | 127ms | 79-137ms (Within range) |
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| Resting HR | 47 bpm | 47-57 bpm (Within range, low) |
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| SpO2 | 97% | 97-99% (Within range) |
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| Respiratory rate | 14 brpm | 13-16 brpm (Within range) |
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| Score | 89 / 100 | Better than 99% of users |
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### HRV / RHR progression
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| Date | HRV | RHR | Context |
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|------|-----|-----|---------|
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| Sep 8 | **145ms** 🚀 | 48 | Sober, bed 22:59 — all-time high |
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| Sep 9 | 127ms | 50 | Sober, bed 00:25 |
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| Sep 10 | 123ms | 49 | Sober, bed 00:10 — best score (91) |
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| Sep 13 | 119ms | **47** | Rebound night, bed 23:39, 9h27 |
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| Sep 16 | 98ms | 54 | 2 beers + nicotine withdrawal, bed 00:18 |
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| **Sep 18** | **127ms** | **47** | First big sleep post-quit, bed 23:07 |
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## Connected
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- [[Runs/2026-09-18]] (the negative-split run this night powered)
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- [[Sleep/2026-09-16]] (the withdrawal night this rebounds from — HRV 98, RHR 54)
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- [[Sleep/2026-09-08]] (the pre-midnight record this bedtime echoes)
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