46 lines
2.6 KiB
Markdown
46 lines
2.6 KiB
Markdown
---
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date: 2026-07-15
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type: sleep
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tags: [sleep, recovery, short-sleep, nap]
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---
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# Sleep — 2026-07-15
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**5h 52min** (watch) + **~50min nap** → ~6h 42min · 01:36→07:50 · REM: 19% · Deep: 23% · HRV: **93ms** · Resting HR: 54 · Score: 72/100
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## Details
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| Metric | Value | Status |
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|--------|-------|--------|
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| Bed time | 01:36 | Late |
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| Rise time | 07:50 | |
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| Night sleep | 5h 52min | Below average (ref: 6-10h) |
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| Post-wake nap | ~50 min | |
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| **Total sleep** | **~6h 42min** | |
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| Deep sleep | 1h 21min (23%) | Normal (20-60%) |
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| Light sleep | 3h 24min (58%) | **High** (ref: <55%) |
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| REM sleep | 1h 7min (19%) | Normal (10-30%) |
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| Times woke | 2 | Slightly above avg (ref: 0-1) |
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| Score | 72/100 | Better than 25% |
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| Deep continuity | 94 pts | Normal (70-100) |
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| Breathing quality | 98 pts | Normal (70-100) |
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| Avg HR | 54 bpm | Within range (49-59) |
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| HRV | 93 ms | Within range (78-132) |
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| SpO₂ | 98% | Within range (96-99) |
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| Respiratory rate | 15 brpm | Within range (12-16) |
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## Analysis
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Short night — only 5h 52min of watch-tracked sleep. Light sleep dominated at 58% (above the 55% reference), which is typical for short/restless nights — the body compensates for insufficient deep and REM with more light sleep. Woke up 2 times, slightly above the 0-1 reference.
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The post-wake nap of ~50 minutes is significant — it suggests your body was genuinely sleep-deprived and needed to catch up. Total sleep including the nap: ~6h 42min — still short of your usual 7-8h.
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HRV at 93ms is technically within range but notably below your sober baseline (110-135ms). This is the same HRV territory as your ~2-drink nights (94ms). Combined with the late bedtime (01:36), this points to either light drinking, high evening stimulation, or both. Resting HR at 54 is within your personal range but slightly elevated from your best (49).
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**Context:** Gutca described the prior day as "a hard day mentally, lot of clutter." Mental stress and rumination are well-established HRV suppressors — the same autonomic disruption as alcohol, just through a different pathway (high sympathetic tone from mental load rather than physiological recovery from toxins). The late bedtime + mental clutter + 2 wake-ups paint a picture of a brain that wouldn't shut off. This wasn't a drinking night — it was a stress night. Same HRV outcome, different cause.
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**Run impact:** Running on this level of sleep produced a 7'09" pace at 155 bpm — vs 6'30" at the same HR on Jul 5 with 8h sleep and HRV 135. That's a 39s/km efficiency penalty directly attributable to recovery debt.
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## Connected
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- [[Runs/2026-07-15]] |