Sleep Number Quality

Your Personal Sleep Quality Zones

🟢 GOOD SLEEP (Recovered)

Heart rate: ≤ 54

HRV: ≥ 80

Respirations: ≤ 13

Daytime feel: steady energy, normal motivation

👉 Sleep did its job.

🟡 BORDERLINE / “OK BUT NOT IDEAL”

Heart rate: 55–58

HRV: 65–79

Respirations: 13–14

Daytime feel: a little flat, slower start, but functional

👉 This is not bad sleep, just less recovery than usual.

Light workouts or normal activity are fine.

🔴 POOR SLEEP (Under-recovered)

This is when sleep truly didn’t restore you.

Any two or more of the following together:

Heart rate: ≥ 59

HRV: ≤ 64

Respirations: ≥ 15

Daytime feel: heavy, unmotivated, wired-but-tired, brain fog

👉 This reflects:

Elevated sympathetic stress

Fragmented or insufficient deep sleep

Poor overnight recovery

This is when:

Hard training feels harder

Energy dips persist

You benefit from a lighter day

Simple rule:

Green = recovered.

Yellow = proceed normally but don’t push.

Red = pull back and support recovery.

🟢 GREEN DAY (2–3 ✔)

Sleep was restorative

Full workout, normal cardio, strength training all fine

Ignore SleepIQ score

🟡 YELLOW DAY (mostly ◦, no more than one ✖)

Sleep was “good enough”

Train, but keep intensity moderate

Focus on form, mobility, steady cardio

🔴 RED DAY (2 or more ✖)

Poor recovery

Walk, yoga, stretching only

No pushing, no PRs, no guilt

Step 3: Override rule (important)

If HRV is high and respirations are low, that overrides movement and SleepIQ.

Your Personal Morning Sleep Check (30 seconds)

Step 1: Look at the numbers

Heart rate

≤ 54 = ✔

55–58 = ◦

≥ 59 = ✖

HRV

≥ 80 = ✔

65–79 = ◦

≤ 64 = ✖

Respirations

≤ 13 = ✔

13–14 = ◦

≥ 15 = ✖

Step 2: Assign your day

🟢 GREEN DAY (2–3 ✔)

Sleep was restorative

Full workout, normal cardio, strength training all fine

Ignore SleepIQ score

🟡 YELLOW DAY (mostly ◦, no more than one ✖)

Sleep was “good enough”

Train, but keep intensity moderate

Focus on form, mobility, steady cardio

🔴 RED DAY (2 or more ✖)

Poor recovery

Walk, yoga, stretching only

No pushing, no PRs, no guilt

Step 3: Override rule (important)

If HRV is high and respirations are low, that overrides movement and SleepIQ.

Your nervous system recovered even if:

SleepIQ is low

Restlessness looks high

Sleep duration was unusual

Step 4: Weekly perspective (this matters more than any night)

1 red day = normal

2 red days in a row = reduce load

3+ red days = recovery focus, not fitness focus

Your anchor sentence (use this daily)

“If my HR is low, my HRV is high, and my breathing is calm, my sleep worked.”