Three hours of sleep against an 8-hour need puts you 5 hours in the hole, and that alone explains why a 69 recovery is underperforming your HRV signal — 60 ms is actually above baseline, which means your body has more capacity than the sleep debt is allowing you to access. More concerning: that 87% SpO2 dip warrants attention, as healthy sleep typically stays above 90%, and repeated drops like that can suppress recovery regardless of how your other metrics look. Keep today's strain well below what a 69 recovery might otherwise support, prioritize a full night tonight, and if the low SpO2 is a pattern, get it evaluated.