48 lines
2.4 KiB
Markdown
48 lines
2.4 KiB
Markdown
---
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date: 2026-07-29
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type: sleep
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tags: [sleep, recovery, hrv-record]
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---
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# Sleep — 2026-07-29
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**8h 3min** · 00:31→08:35 · REM: 11% · Deep: 31% · HRV: **140ms** 🟢 · Resting HR: 51 bpm · Score: 87/100
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> HRV at 140ms is a **new all-time high** — 5ms above the previous peaks (135ms on Jul 5 and Jul 27), and the first time it's broken above your personal range of 76-134ms. Resting HR at 51 bpm is in the lower half of your range. Deep sleep at 31% (2h 30min) is solid, deep continuity at 73 points (normal). Light sleep elevated at 58% (slightly above the 55% reference), REM suppressed at 11% (52 min) — the REM suppression is consistent with being a bit high before bed (same pattern as Jul 20: 37% deep, 11% REM on heavy weed). Only 1 awakening. Breathing quality at 98 points is excellent, SpO2 at 98%.
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>
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> The paradox: objectively the best recovery metrics in your entire run history (despite being high!), but subjectively you felt heavy and groggy — "barely woke up." The late bedtime (00:31) pushed the sleep window later, and waking at 08:35 after 8 hours likely pulled you out of a deep or REM cycle. Sleep inertia — the body recovered well but the brain wasn't ready to be awake yet.
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>
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> Interesting that "a bit high" still boosted HRV to 140ms while suppressing REM. Jul 20 ("really high") gave 107ms HRV with 37% deep sleep. Tonight: lighter dose → same REM suppression but massively better HRV. The dose-response relationship here is notable — a little seems to help parasympathetic recovery, a lot tanks it.
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## Details
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| Metric | Value | Reference |
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|--------|-------|-----------|
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| Night sleep | 8h 3min | 6-10h |
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| Deep sleep | 31% (2h 30min) | 20-60% |
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| Light sleep | 58% (4h 41min) | <55% |
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| REM sleep | 11% (52 min) | 10-30% |
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| Deep continuity | 73 points | 70-100 |
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| Times woke | 1 | 0-1 |
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| Breathing quality | 98 points | 70-100 |
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| HRV | **140ms** 🟢 | 76-134ms (Above range!) |
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| Resting HR | 51 bpm | 49-59 bpm |
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| SpO2 | 98% | 96-99% |
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| Respiratory rate | 14 brpm | 12-16 brpm |
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| Score | 87 / 100 | Better than 98% |
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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 | Post-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** 🟢 | A bit high — light dose, all-time high |
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## Connected
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- [[Runs/2026-07-29]]
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- [[Sleep/2026-07-27]]
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