DAY 7 — “Five Nights. Thirteen Kilometres. Biological Age: 31.”
April 7th, 2026 — Eufy: 99.4kg. CPAP: 96/100. Bike: 13.29km. Blood pressure: 104/72.
There is a specific and somewhat absurd irony in lying awake worrying about whether you will sleep well enough to keep a sleep apnea device on your face.
Last night I needed to work late on photographs. By the time I got into bed it was 2am — which is, for a man who has committed publicly to being asleep before midnight, a failure of scheduling if not of intention. Then, knowing that last night would be my fifth consecutive compliant CPAP night, I started thinking about it. Faffing with the mask. Turning over. Stressing about whether the seal was right. Cannot sleep when you are thinking this hard about sleeping. The SpO2 dipped to 89% at some point during the restless pre-sleep period — almost certainly the Hume Band shifting on my wrist rather than a genuine oxygen event, given what the CPAP data shows — but it is noted, honestly, as it always is in this series.
Eventually, I slept.
And the mask stayed on.
The 5-Night Badge: Earned 6 April 2026
This morning the myAir app presented me with something I have not seen in nine months of CPAP ownership:
The 5-Night Usage Badge.
“Congratulations! You completed your first 5 nights on CPAP therapy.”
I have owned this machine since June 2025. In nine months I never managed five compliant consecutive nights. It took a public blog, a daily readership, and the particular accountability of writing about it every morning to get me here. I will not pretend the badge itself is the point. But I will admit it felt better than I expected.
Last Night’s CPAP Data
Monday 6th April — myAir:
- Usage: 6 hours 43 minutes
- Score: 96/100
- Mask seal: Good
- Events per hour: 2.5 (the lowest full-night figure of the series)
- Mask off: 3 (each time, put back on)
2.5 events per hour is clinically excellent — comfortably below the threshold of 5 that defines normal. Despite the restless start, despite the 2am bedtime, despite taking the mask off three times and replacing it three times, the machine treated almost nothing because there was almost nothing to treat.
The five-night compliance arc:
| Night | Date | Usage | Score | Events/hr |
|---|---|---|---|---|
| Night 2 | 2 April | 6h 42m | 96/100 | 9.5 |
| Night 3 | 3 April | 4h 29m | 68/100 | 2.6 |
| Night 4 | 4 April | 6h 52m | 98/100 | 9.3 |
| Night 5 | 5 April | 8h 29m | 100/100 | 3.3 |
| Night 6 | 6 April | 6h 43m | 96/100 | 2.5 |
Sleep: Short Window, Decent Architecture
Into bed at 2am. Fitbit recorded sleep from 02:04 to 09:03.
- Time asleep: approximately 6h 59m
- Sleep score: 82/100 — Good
- Awake: 59 min
- REM: 1h 38m
- Light: 3h 11m
- Deep: 1h 10m
- Estimated oxygen variation: Low ✅
One hour and ten minutes of deep sleep after a 2am bedtime is genuinely good. Deep sleep is the most physically restorative stage — the phase during which growth hormone is released, muscle tissue repairs, and the immune system does its most important overnight work. The body is getting better at finding its deep sleep even in a compressed window. The CPAP is almost certainly part of why.
Not getting up at 6am was the right call. The data said so. The hip agreed.
Weight: Holding the New Territory
- Eufy: 99.4 kg ⬇️ down another 0.2 kg from yesterday
- Staying below 100 for the second consecutive day
Eufy full metrics — 07/04/2026:
| Metric | Reading | Rating |
|---|---|---|
| Weight | 99.40 kg | High |
| BMI | 27.8 | High |
| Body Fat % | 28.8% | Extremely High |
| Body Fat Mass | 28.60 kg | Extremely High |
| Visceral Fat | 15 | High (holding at new low) |
| Lean Body Mass | 70.80 kg | Low |
| Water | 50.7% | Low |
| BMR | 1,720 kcal | Low |
| Protein | 12.8% | Low |
| Subcutaneous Fat | 25.5% | High |
Two movements worth noting. Body fat percentage has fallen from 30.7% on Day 1 to 28.8% today — a drop of 1.9 percentage points in one week. Water percentage has risen from 49.4% to 50.7% — still Low, but moving consistently upward as hydration habits improve. Visceral fat is holding at 15 rather than rebounding to 16. The direction of travel is intact.
The Bike: First Ride of 2026. Strava Was Blunt About It.
With the gym skipped this morning — late night, recovery priority, hip caution — I got on my outdoor bike this afternoon for the first time this year. Strava recorded the activity with its characteristic algorithmic candour and titled it: “First ride of 2026… really??”
Yes. Really.
Strava data:
- Distance: 13.29 km
- Moving time: 43 minutes 28 seconds
- Average speed: 18.3 km/h
- Max speed: 41.5 km/h
- Elevation gain: 47 metres
- Route: Cambourne to Caxton Gibbet and back, South Cambridgeshire
18.3 km/h average on a first ride back, at 99.4 kg, with a Cambridgeshire headwind that exists in all directions simultaneously, is a solid return. The legs — which have been doing cross trainer work all week — responded better than expected. The knee was quiet. The hip held. The max speed of 41.5 km/h tells you there was at least one decent descent, which tells you everything about the motivation to ride in the English flatlands.
Hume Band data today:
- HRV: 74.5 ms — excellent
- Stress Level: 21.3 — low
- SpO2: 89–99% (range includes the pre-sleep band-shift reading; functional overnight range was 95%+)
- Body Temperature: 35.5–37.2°C
Blood Pressure: Improving Measurably
Best of three readings this afternoon: 104/72 mmHg — 96 bpm
Last week: 117/78. This week: 104/72. A clinically meaningful reduction in systolic pressure in seven days, achieved through weight loss, improved sleep, reduced alcohol, and daily movement. 104 systolic at 55 years old, with no blood pressure medication, is simply excellent. The resting heart rate of 96 bpm reflects the afternoon bike ride rather than a true resting figure — the Hume Band’s resting HR trend is running 67–82 bpm across the week, which is where it should be.
Hume Support: Still Waiting
The technical team response about benchmark methodology remains outstanding. It is now Tuesday of the second week. The Easter weekend excuse has expired. The questions — which clinical database? Is weight included in the benchmark cohort? — are unchanged and unanswered.
I will give it until the end of this week before the follow-up takes on a different tone.
Day 7 Summary
| Metric | Value | Direction |
|---|---|---|
| Weight (Eufy) | 99.4 kg | ⬇️ |
| Visceral Fat | 15 — High | ➡️ Holding |
| Body Fat % | 28.8% | ⬇️ from 30.7% Day 1 |
| CPAP usage | 6h 43m | ✅ |
| CPAP score | 96/100 | ✅ |
| Events/hr | 2.5 | ✅ Best yet |
| CPAP streak | 5 nights | ✅ Badge earned |
| Sleep (Fitbit) | ~6h 59m / Score 82 | 👍 |
| Deep sleep | 1h 10m | ✅ |
| Bike | 13.29 km / 43 min | ✅ First of 2026 |
| HRV | 74.5 ms | ✅ |
| Blood pressure | 104/72 | ✅ |
| Alcohol | 0 | ✅ |
Seven days. 2.6 kg lost. A badge I thought I’d never earn. And a bike that finally remembered what it’s for.
Tonight: in bed before midnight. Mask on. The streak continues.
— Day 7 of 30
